We are down 1 month (please tell me where January went) and this is the time of the year where the serious people start to fall off the wagon.
We were Sooo good! - Some might even say enthusiastic about working out 4 times per week, eating less junk. But then...I wake up, the sun's not up the radio is yelling at me - what a high of -4! Arrgh... my pillow is just right and I am warm and comfy - I can work out tomorrow, 5:30 is really too early for today - I hit the snooze, take a quick nap and wake up in a over tired funk.... 7 o'clock...I'm running late, brush my hair, comb my teeth - arrgh, why didn't I get up earlier and workout! - Grab my coat, Keys.... where are my f'n keys, oh, feed fish -- good found the keys... Out the.... no, breakfast, don't have time.... what can I wash down with my pills - Ahhhh anything will do...then I spot them - Yum Orieos and RC for breakfast! Championship material for sure...
Gosh I've been there before....
I truly believe that nutrition is the biggest, component of a good fat loss program.
There's a saying in the fitness industry, "you can't out-train a bad diet", and that holds true almost 100% of the time (and especially as we get older).
Fortunately, I also believe that good nutrition for fat loss is pretty simple. (Simple "ain't" easy and can be very hard - see previous post) So I want to share with you 5 steps to building a fast fat burning diet.
1) Find out how much you are eating now. A site I use often is http://www.fitday.com/.
2) If you are not losing weight, eat less. That does not give you permission to sit on the scale 23 hours per day... Weigh yourself once or twice per week. If you don't like the result. You can change it!
3) Eat fruits, vegetables, nuts, and good protein sources. Don't eat junk from a bag or a box.
4) Give yourself one treat meal per week to look forward to - not a treat day, just a treat meal.
5) Plan ahead. Prepare your meals (spend 1-2 hours on the weekend getting your meals and meal plan ready for the week). The first few times, its a pain...but once it starts to be part of your routine, it can be fun. For me it's a time I can spend with family or friends and just enjoy the smells in the kitchen and good conversation. It's also a good time to identify obstacles and come up with creative solutions to avoid them. Sometimes your family and friends have great ideas.
That is it! I know you were looking for some major secret weren't you? But it is pretty simple.
Most people do pretty well on 1-3 and even 5, but mess up on number 4. I often hear how well someone did all day long, but then while making dinner or waiting in the car for their child after practice they snacked on upwards of 500 calories of their kid's treats, or other processed carbohydrates they have lying around.
The little things can add up to big time problems. So take a good long look at everything you eat.
And again, all of this can be avoided if you follow rule #5. Even kids snacks for the car.
Use these simple nutrition rules with three short workouts per week of resistance training and interval training, and you have a very manageable fat loss plan that can fit any busy lifestyle.
Til next time....
Wednesday, January 30, 2008
Monday, January 28, 2008
Simple ain't easy!
For those of you that know me, I mean really KNOW me, you know that my mantra to life over the later part of this past year has been that of “simplify”.
This decade brought many personal ups and some unfortunate downs. In the early part of this decade I went from the hopefulness of a new marriage, and the blessings of a new child. During the middle of the “oughts”, we trudged through many sleepless nights and the silent anxieties as the parents of a special needs child. Then later in the decade I fell to stark reality and the sadness of an unfortunate divorce.
I've had the opportunity and excitement of starting a new career, which lead to numerous job opportunities that have helped me in a small way, shape a community where I have toiled and lived for the last 15 years. These opportunities have allowed me to mentor (and warp) the minds of idealistic college students.
Along the way I've had to learn to do the corporate "thing", maneuver around office politics and suck up to the right people... Well 1 out of 3 “ain't” bad.
It's has been a heck of a decade so far... Yet, even with the ups and the downs, the trials and tribulations, the stress, anxiety and pure joy I wouldn't have given up the experience. I really do believe that I am blessed to be able to ride this roller coaster of opportunity and knowledge.
To say that it has been an easy ride would be foolish - but through the love and support of family and friends I have lived through it. There are times that I have loved it and other times where I have cried through it. I've banged my fist hard - yet danced all around it. For sure I know one thing and that is that I wouldn't give up any of it.
Even with some sad times, I'm still blessed to have had all of these opportunities. Without them, I wouldn't be the person that I am today. And more importantly I wouldn't have the experiences to draw upon and the perspective that I can pass along to my son.
After I finished my Masters Degree in the later part of 2007 my NEW theme was to try to keep it simple. Give myself a break - it sounded good… the problem with simple is that simple isn't easy.
When we keep it simple, we're usually left with the hard part: Doing the work! That has always been the battle for me; trying to change the lifestyle choices and behaviors that continue to allow me to make my life more challenging than it needs to be.
It's usually much easier for me to pretend like I don't know what to do, that's because what I need to do is hard.
We pretend it's complicated. It's not complicated, it's just hard.
Usually, the game is not figuring out what to do. The real game is doing what we know we have to do... Denzel Washington in a recent interview said, "Do what ya gotta do, so you can do what ya wanna do." It's a simple thought and so true.
See, if you want to make a change, you gotta want it.
You've got to want it enough to do it.
If your goal is to be fit, it doesn't take a million hours in the gym, or fancy recipes in the kitchen. If the goal is financial success it does not take endless meetings in the board rooms. It takes ACTION.
And the actions you must take, must be done in such a way, that it is going to produce the results you want.
Life is about intention and purpose. It's about overcoming challenges to produce a change. It's about fire and passion. If you want something to change in your life, that change needs to come from the core of your being. The desire for change must course through your veins, and you must toil with your sweat and even some tears. If you want a change - But most importantly it has to be relevant to your entire being.
If it's about becoming more fit - then you need to work out like you're transforming every cell of your body each and every day. People only resist doing the work because they don't connect it to the results.
Most of my clients HATE doing leg work (usually squats and lunges). But if they knew how good those exercises were to help them reach their results, they would beg (OK, beg is strong) to do them every workout. Usually, it's the basics that are the most brutal and yet most effective.
When you are eating like Jessica Biel or Kelly Ripa, you'll have a body like Jessica Biel or Kelly Ripa. If you are committed to doing the right things and then follow up by doing the right things, you WILL see results.
And the results will get addictive.It almost starts to become like a video game. If you can lose 2lbs of fat this week, you'll want to lose 2lbs again next week.
I know it sounds odd, but doing the work starts to get fun.
Getting consistent results is fun.
Trust me, from experience, fun and effective is even better than easy…
Til Next Time....
This decade brought many personal ups and some unfortunate downs. In the early part of this decade I went from the hopefulness of a new marriage, and the blessings of a new child. During the middle of the “oughts”, we trudged through many sleepless nights and the silent anxieties as the parents of a special needs child. Then later in the decade I fell to stark reality and the sadness of an unfortunate divorce.
I've had the opportunity and excitement of starting a new career, which lead to numerous job opportunities that have helped me in a small way, shape a community where I have toiled and lived for the last 15 years. These opportunities have allowed me to mentor (and warp) the minds of idealistic college students.
Along the way I've had to learn to do the corporate "thing", maneuver around office politics and suck up to the right people... Well 1 out of 3 “ain't” bad.
It's has been a heck of a decade so far... Yet, even with the ups and the downs, the trials and tribulations, the stress, anxiety and pure joy I wouldn't have given up the experience. I really do believe that I am blessed to be able to ride this roller coaster of opportunity and knowledge.
To say that it has been an easy ride would be foolish - but through the love and support of family and friends I have lived through it. There are times that I have loved it and other times where I have cried through it. I've banged my fist hard - yet danced all around it. For sure I know one thing and that is that I wouldn't give up any of it.
Even with some sad times, I'm still blessed to have had all of these opportunities. Without them, I wouldn't be the person that I am today. And more importantly I wouldn't have the experiences to draw upon and the perspective that I can pass along to my son.
After I finished my Masters Degree in the later part of 2007 my NEW theme was to try to keep it simple. Give myself a break - it sounded good… the problem with simple is that simple isn't easy.
When we keep it simple, we're usually left with the hard part: Doing the work! That has always been the battle for me; trying to change the lifestyle choices and behaviors that continue to allow me to make my life more challenging than it needs to be.
It's usually much easier for me to pretend like I don't know what to do, that's because what I need to do is hard.
We pretend it's complicated. It's not complicated, it's just hard.
Usually, the game is not figuring out what to do. The real game is doing what we know we have to do... Denzel Washington in a recent interview said, "Do what ya gotta do, so you can do what ya wanna do." It's a simple thought and so true.
See, if you want to make a change, you gotta want it.
You've got to want it enough to do it.
If your goal is to be fit, it doesn't take a million hours in the gym, or fancy recipes in the kitchen. If the goal is financial success it does not take endless meetings in the board rooms. It takes ACTION.
And the actions you must take, must be done in such a way, that it is going to produce the results you want.
Life is about intention and purpose. It's about overcoming challenges to produce a change. It's about fire and passion. If you want something to change in your life, that change needs to come from the core of your being. The desire for change must course through your veins, and you must toil with your sweat and even some tears. If you want a change - But most importantly it has to be relevant to your entire being.
If it's about becoming more fit - then you need to work out like you're transforming every cell of your body each and every day. People only resist doing the work because they don't connect it to the results.
Most of my clients HATE doing leg work (usually squats and lunges). But if they knew how good those exercises were to help them reach their results, they would beg (OK, beg is strong) to do them every workout. Usually, it's the basics that are the most brutal and yet most effective.
When you are eating like Jessica Biel or Kelly Ripa, you'll have a body like Jessica Biel or Kelly Ripa. If you are committed to doing the right things and then follow up by doing the right things, you WILL see results.
And the results will get addictive.It almost starts to become like a video game. If you can lose 2lbs of fat this week, you'll want to lose 2lbs again next week.
I know it sounds odd, but doing the work starts to get fun.
Getting consistent results is fun.
Trust me, from experience, fun and effective is even better than easy…
Til Next Time....
Sunday, January 27, 2008
"Waist-ing" time?
I can't tell you how many clients have come in over the years talking about the latest magazine they had a chance to stare at while waiting in the checkout line.
If they aren’t looking at a picture of a celebrity going through some life-altering train wreck, their eyes are glued to some body shot of the newest hunk or the current hottie.
Over this past quarter century, I have been privileged and have enjoyed working with celebrities and high-profile clients from all walks of life. I have worked with them one-on-one, where they only come to me for training. And I have also discussed philosophies and collaborated with some of the best trainers across the globe as well as the "celebrity trainers" based out of New York and L.A. to find what works best.
No matter what the style of teaching or method was, the programs all had the following things in common:
1. They focused mostly on big movements: Pushing, pulling, squatting, and walking lunges.
2. They used explosive, full body exercises: kettle bell swings, mountain climbers, etc.
3. They utilized core involvement in every movement.
4. They involved a circuit training workout style.
5. They included some form of interval training.
And the most important factor is the use of intensity as the main ingredient. Over the years I have found that intense workouts always burn the most fat. Let's define intense here....what is intense for one, is a walk in the park for another. The workout has to be specifically intense for you on that given day.
Long gone are the days of low intensity workouts, where one spends hours in the gym and follows a meticulous diet. Today's workouts are efficient, precise, power-oriented and fun.
It does NOT matter if I am working with a mother of three, a celeb, or a top athlete, my training is all about smarter workouts that are time-efficient and highly intense. This means that clients see fast results.
If your goal is to change your body composition, then your workouts should be short, hard, and full body. If you're spending hour after hour in the gym because you use a low intensity workout, there is a good chance that not going to get the changes in your body composition that you had hoped. Actually, you'll be pretty frustrated.
Before you get angered at my words let me explain. If you are doing those type of workouts I'd bet that more than likely you are in the gym for something else, maybe there is a social component or place to blow off steam, or you are training specifically for a long endurance event.... OK, did you raise an eyebrow yet? Some of my colleagues might even say that if your workout takes more than an hour then all you are doing is wasting time. I'm not that harsh, but I understand their point of view.
For example, think of those people you see who go over and do a set of straight bar chest presses (I hate this move by the way) then spend 8 minutes talking to the person next to them before they do the second set.
Have you ever noticed that those people never look any different, even though they have been coming to the gym for years and years?
I know that you are smarter than that! So get out of the gym in 45 minutes or less. Never rest longer than 40 - 45 seconds between sets. Better yet, don’t rest at all. Just keep changing between core, upper and lower body.
This way, two body parts rest while the other one works.
BOTTOM LINE for your waistline - Get rid of low intensity workouts and start getting rid of fat.
Til next time....
If they aren’t looking at a picture of a celebrity going through some life-altering train wreck, their eyes are glued to some body shot of the newest hunk or the current hottie.
Over this past quarter century, I have been privileged and have enjoyed working with celebrities and high-profile clients from all walks of life. I have worked with them one-on-one, where they only come to me for training. And I have also discussed philosophies and collaborated with some of the best trainers across the globe as well as the "celebrity trainers" based out of New York and L.A. to find what works best.
No matter what the style of teaching or method was, the programs all had the following things in common:
1. They focused mostly on big movements: Pushing, pulling, squatting, and walking lunges.
2. They used explosive, full body exercises: kettle bell swings, mountain climbers, etc.
3. They utilized core involvement in every movement.
4. They involved a circuit training workout style.
5. They included some form of interval training.
And the most important factor is the use of intensity as the main ingredient. Over the years I have found that intense workouts always burn the most fat. Let's define intense here....what is intense for one, is a walk in the park for another. The workout has to be specifically intense for you on that given day.
Long gone are the days of low intensity workouts, where one spends hours in the gym and follows a meticulous diet. Today's workouts are efficient, precise, power-oriented and fun.
It does NOT matter if I am working with a mother of three, a celeb, or a top athlete, my training is all about smarter workouts that are time-efficient and highly intense. This means that clients see fast results.
If your goal is to change your body composition, then your workouts should be short, hard, and full body. If you're spending hour after hour in the gym because you use a low intensity workout, there is a good chance that not going to get the changes in your body composition that you had hoped. Actually, you'll be pretty frustrated.
Before you get angered at my words let me explain. If you are doing those type of workouts I'd bet that more than likely you are in the gym for something else, maybe there is a social component or place to blow off steam, or you are training specifically for a long endurance event.... OK, did you raise an eyebrow yet? Some of my colleagues might even say that if your workout takes more than an hour then all you are doing is wasting time. I'm not that harsh, but I understand their point of view.
For example, think of those people you see who go over and do a set of straight bar chest presses (I hate this move by the way) then spend 8 minutes talking to the person next to them before they do the second set.
Have you ever noticed that those people never look any different, even though they have been coming to the gym for years and years?
I know that you are smarter than that! So get out of the gym in 45 minutes or less. Never rest longer than 40 - 45 seconds between sets. Better yet, don’t rest at all. Just keep changing between core, upper and lower body.
This way, two body parts rest while the other one works.
BOTTOM LINE for your waistline - Get rid of low intensity workouts and start getting rid of fat.
Til next time....
Friday, January 25, 2008
So when did it happen?
So when did it happen?
I not sure if it’s because I am, turning into my parents, getting closer to 50, or if the worry of having three family members that have either had or will be having life altering if not death defying surgery this week.
Or maybe, it’s because I am being more observant about life. I have a built in excuse to pay attention now that I am posting on a blog each day. (I have a big enough ego that warrants that I don’t come off as immature or stupid when spewing my thoughts through cyberspace – Lord knows there is a lot of stupid stuff posted on blogs now days.)
I’m sure all of those events have had an influence on my observations and have focused my attention about life circumstances of those I care about.
But can someone please tell me why or better yet, tell me when we became a society of people who need to have it ALL and have it NOW. It really does not matter if we can’t afford it, don’t have the expertise to use it or really need it? ….BUT darn it, we need and got to get IT?
When did we become a people that needed to look at and live vicariously through the living train wrecks we call celebrities. Why do you think we are so in tuned to Britney Spears life, or Eddie Murphy’s marriage; yet let our own lives go to hell and a hand basket?
Why is it that we sit in front of a TV 20+ hours a week and watch Survivor or have 2 hour conversations at the office about our systemic withdrawal over the lack of new episodes of Lost, or 24?
Aren’t these shows make believe?
Are these things that important?
Look how much time we spend on a daily basis, concerning ourselves about other peoples lives, make believe shows and the latest put downs Simon Cowell has on American Idol? Oops…. wait a minute I have to make my vote! There’s another 95cents I can spend…
I know that we are enchanted by entertainment industry, and we need to escape at times, but what do you think would happen if we took 10 per cent of that energy and used it to change each of our lives for the better – or better yet helped to change our neighborhood or city for the better.
Lately, the focus of the media has been the gloom and doom of the stock market, or that this candidate worked for this company and that candidate worked for that company. Does it really matter? – I suppose the stock market might, if you have to take money out this month – or if you’re living off your portfolio. But for most of us does it really matter….
I bet if we could harness the amount of energy people have spent on those two issues just this week we could light up a small city.
OK, you might say, you’ve got a good rant going on here what is your point?
Simple, for most of us, the media’s focus of what they believe is newsworthy really does not affect our individual lives that much. Wouldn’t it be better to spend less time and energy on the words of the talking heads that live in our flat screens and focus and act on what we can personally change? We actually might find ourselves in a world that is the better for it.
Me, I think I’m going to spend some time over the next few days with a prayer in heart for some folks that I love. It seems more productive.
Til next time….
I not sure if it’s because I am, turning into my parents, getting closer to 50, or if the worry of having three family members that have either had or will be having life altering if not death defying surgery this week.
Or maybe, it’s because I am being more observant about life. I have a built in excuse to pay attention now that I am posting on a blog each day. (I have a big enough ego that warrants that I don’t come off as immature or stupid when spewing my thoughts through cyberspace – Lord knows there is a lot of stupid stuff posted on blogs now days.)
I’m sure all of those events have had an influence on my observations and have focused my attention about life circumstances of those I care about.
But can someone please tell me why or better yet, tell me when we became a society of people who need to have it ALL and have it NOW. It really does not matter if we can’t afford it, don’t have the expertise to use it or really need it? ….BUT darn it, we need and got to get IT?
When did we become a people that needed to look at and live vicariously through the living train wrecks we call celebrities. Why do you think we are so in tuned to Britney Spears life, or Eddie Murphy’s marriage; yet let our own lives go to hell and a hand basket?
Why is it that we sit in front of a TV 20+ hours a week and watch Survivor or have 2 hour conversations at the office about our systemic withdrawal over the lack of new episodes of Lost, or 24?
Aren’t these shows make believe?
Are these things that important?
Look how much time we spend on a daily basis, concerning ourselves about other peoples lives, make believe shows and the latest put downs Simon Cowell has on American Idol? Oops…. wait a minute I have to make my vote! There’s another 95cents I can spend…
I know that we are enchanted by entertainment industry, and we need to escape at times, but what do you think would happen if we took 10 per cent of that energy and used it to change each of our lives for the better – or better yet helped to change our neighborhood or city for the better.
Lately, the focus of the media has been the gloom and doom of the stock market, or that this candidate worked for this company and that candidate worked for that company. Does it really matter? – I suppose the stock market might, if you have to take money out this month – or if you’re living off your portfolio. But for most of us does it really matter….
I bet if we could harness the amount of energy people have spent on those two issues just this week we could light up a small city.
OK, you might say, you’ve got a good rant going on here what is your point?
Simple, for most of us, the media’s focus of what they believe is newsworthy really does not affect our individual lives that much. Wouldn’t it be better to spend less time and energy on the words of the talking heads that live in our flat screens and focus and act on what we can personally change? We actually might find ourselves in a world that is the better for it.
Me, I think I’m going to spend some time over the next few days with a prayer in heart for some folks that I love. It seems more productive.
Til next time….
Thursday, January 24, 2008
Expectations
My mind is my biggest asset. I expect to win every tournament I play. - Tiger Woods
That is a pretty powerful and (maybe bold) statement, don't you think?
During my college and pro tennis career I really believed that no matter how good my opponent was, there were two things that he was NOT going to do.
First, he was not going to "out-fit" me on the court. I was pretty fit and really enjoyed the challenge of getting one more ball over the net than my opponent. I used to frustrate the heck out of opponents - I didn't care if I dove and bled, I was going to get a racket onto the ball. Second, my opponent was never going to out think me on the court.
Now there was no doubt that I got beat a few times.... I got it handed to me at times... but I made my opponent work to beat me. When I lost, I either got outplayed by a superior player and he hit more out right winners, or I beat myself - I let down mentally.
In college we had the good fortune of playing some pretty tough teams. But even if the player across the net was ranked higher than I or had more "big" wins than I - I never went into a match expecting to lose.
That may have been cocky of me...since several of the players I ended up playing made it to the pro circuit. But that was how I felt. I had confidence in my training and knew if I hung in there good things were going to happen. They usually did!
Expecting to win is not the same as wanting to win. When you expect to win you have amplified your imagination and abilities. Through expectation you've pushed your level of desire up a notch.
The key thing to remember is that you have no right to expect success if you do nothing to bring it about. You can imagine or wish what you want, you might even see yourself excited about achieving what you want - but if you don't do WHATEVER it takes to make it happen. It won't happen. The saying " the road to hell is paved with good intentions", applies here.
This is true in sports, in fitness, in business - and in everything else.
You don't make excuses. You make progress instead.
You set your mind on a target - you get a mental picture of it - then you MOVE.
Whenever you see someone who has goals but is not succeeding, look at whether the person is willing to do whatever it takes. I'm betting he's not. He'll do a little bit and if results don't come immediately, he'll get frustrated.
Wrong move.
Frustration is NOT part of the success process. Learn from the champions, when success eludes them, they focus MORE - not less. They recommit. They "get tough."
We need to baby our way to the top! What do I mean?
Observe a baby learning to walk. I bet he falls down 1,000 times, and then he gets up 1,000. Eventually learns to walk. But not by a parent who says, "Oh Johnny, you've fallen so many times. You've worked so hard. I think you should try something else."
The same applies to any endeavor. The more you fail, the more you fall down, the closer you are to success.
Til next time....
That is a pretty powerful and (maybe bold) statement, don't you think?
During my college and pro tennis career I really believed that no matter how good my opponent was, there were two things that he was NOT going to do.
First, he was not going to "out-fit" me on the court. I was pretty fit and really enjoyed the challenge of getting one more ball over the net than my opponent. I used to frustrate the heck out of opponents - I didn't care if I dove and bled, I was going to get a racket onto the ball. Second, my opponent was never going to out think me on the court.
Now there was no doubt that I got beat a few times.... I got it handed to me at times... but I made my opponent work to beat me. When I lost, I either got outplayed by a superior player and he hit more out right winners, or I beat myself - I let down mentally.
In college we had the good fortune of playing some pretty tough teams. But even if the player across the net was ranked higher than I or had more "big" wins than I - I never went into a match expecting to lose.
That may have been cocky of me...since several of the players I ended up playing made it to the pro circuit. But that was how I felt. I had confidence in my training and knew if I hung in there good things were going to happen. They usually did!
Expecting to win is not the same as wanting to win. When you expect to win you have amplified your imagination and abilities. Through expectation you've pushed your level of desire up a notch.
The key thing to remember is that you have no right to expect success if you do nothing to bring it about. You can imagine or wish what you want, you might even see yourself excited about achieving what you want - but if you don't do WHATEVER it takes to make it happen. It won't happen. The saying " the road to hell is paved with good intentions", applies here.
This is true in sports, in fitness, in business - and in everything else.
You don't make excuses. You make progress instead.
You set your mind on a target - you get a mental picture of it - then you MOVE.
Whenever you see someone who has goals but is not succeeding, look at whether the person is willing to do whatever it takes. I'm betting he's not. He'll do a little bit and if results don't come immediately, he'll get frustrated.
Wrong move.
Frustration is NOT part of the success process. Learn from the champions, when success eludes them, they focus MORE - not less. They recommit. They "get tough."
We need to baby our way to the top! What do I mean?
Observe a baby learning to walk. I bet he falls down 1,000 times, and then he gets up 1,000. Eventually learns to walk. But not by a parent who says, "Oh Johnny, you've fallen so many times. You've worked so hard. I think you should try something else."
The same applies to any endeavor. The more you fail, the more you fall down, the closer you are to success.
Til next time....
Wednesday, January 23, 2008
Time Really Does Fly!!!
You know that saying, time flies when your having fun? It really does!
This might explain what I mean. 23/366 = 6.3
OK, so whats the equation mean? Well 23 days of 2008 have passed. Divided those days by 366. (it's a leap year) The result? 6.3 per cent of the year is GONE - gadzooks!
So let's do a quick "goal review" or a resolution recall. Are you 6% or better towards your goals?
If your goal was to lose 50lbs of fat - you should be down 3 lbs right now if you're on track.
If your goal was to increase your income by $10,000 this year - you should already have made an extra $600.
Now I know goals are not always achieved linearly - particularly not fat loss or financial goals -- but you'll hopefully see my point.
Last year I set a goal for a specific number of workouts. This year I want to workout 250 times. I should have 15 workouts already in on the books. Humm...I'm off by a few. I need to step it up!
For one of my business projects - as of yesterday I'm at 5.5% of my annual goal. For another I'm at about a 2% increase over the same point last year (which is slightly behind schedule).The point is - you need to constantly assess where you are in relation to your desired outcomes.
Are you on track? Are you headed in the right direction?Have you even moved off the starting line?
Yes? Congratulations - 2008 is shaping up to be a great year for you.
No? Don't worry - just step up your ACTION a little bit and catch up.
Til next time.....
This might explain what I mean. 23/366 = 6.3
OK, so whats the equation mean? Well 23 days of 2008 have passed. Divided those days by 366. (it's a leap year) The result? 6.3 per cent of the year is GONE - gadzooks!
So let's do a quick "goal review" or a resolution recall. Are you 6% or better towards your goals?
If your goal was to lose 50lbs of fat - you should be down 3 lbs right now if you're on track.
If your goal was to increase your income by $10,000 this year - you should already have made an extra $600.
Now I know goals are not always achieved linearly - particularly not fat loss or financial goals -- but you'll hopefully see my point.
Last year I set a goal for a specific number of workouts. This year I want to workout 250 times. I should have 15 workouts already in on the books. Humm...I'm off by a few. I need to step it up!
For one of my business projects - as of yesterday I'm at 5.5% of my annual goal. For another I'm at about a 2% increase over the same point last year (which is slightly behind schedule).The point is - you need to constantly assess where you are in relation to your desired outcomes.
Are you on track? Are you headed in the right direction?Have you even moved off the starting line?
Yes? Congratulations - 2008 is shaping up to be a great year for you.
No? Don't worry - just step up your ACTION a little bit and catch up.
Til next time.....
Monday, January 21, 2008
The big "T"
I was looking for ideas to write about for my blog today. So, I decided that I would check in the achieves and look at my previous posts to see if I could stir up any fresh ideas or thoughts to share. Wow...
Reality hits hard after you've reviewed your thoughts that have been laid down on paper....err or electronically in a blog. Looking at those words on the screen after you had some separation you gain a grater perspective of what is going on deep down in your head.
I was surprised about how much I had to say.... See in my line of work I do A LOT of listening. I listen closely to my clients to see if I can get a clue as to what might be percolating in their minds that could be sabotaging their efforts in attaining their health and fitness goals.
We all tend to hang on to something that creeps up from our subconscious from time to time that makes attaining a goal more challenging. It might be our view on money, that only greedy people get it. Or that we don't deserve to be happy.... see to be happy, you have to be selfish.... I hear all kinds of things like that.... matter of fact, I just was speaking to someone the other day and was convinced that they weren't meant to have a happy marriage because they "married up"! The sobering thing is that limiting beliefs like these are universal. I've been personal training for nearly 26 years and I have yet to meet anyone who doesn't have them.
I know, I've got a laundry list of them. That's why I think I've been writing the things I've been writing. I too am going through my own personal makeover, and believe me, its not easy.
Lately, folks have been concerned about not having what it takes to reach their goals. They are afraid that they do not have that special "it" needed to carry through and accomplish something outside their comfort zone.
Somehow it seems that we don't believe the 'average bear' can be mentally tough. That mental toughness is reserved for our hero's like the Michael Jordon's or Brett Farve's of the world. That is SO wrong...we all have that special quality that allow us to tough it out.
Just look how far we have come; we start as an infant that could not possibly care for itself and transform into being productive citizens that own business, care for children, or bury our friends. I think that is why I like to write articles about mental toughness and what it takes to reach goals.
I think most stresses we face in our day to day life can be handled more effectively if we use that mental toughness that has gotten us to the top of the food chain. But there is a difference in those who are consistently successful and not so successful - it goes into mental toughness, it is tenacity.
Tenacity is never giving up! No matter what.
If you have a bad workout or a bad eating day, you just don’t quit at it.
If you get injured, you work around the injury. If you don’t feel like working out, you workout anyway. I know...it’s a lot easier said than done.
So how do you develop tenacity? It’s like anything else; you have to work on it. You have to put yourself in situations where you have to be tenacious.
It's like the old cliché, when the going gets tough, the tough get going, it is simple but true. Tenacity is a mind set. You don’t have to be an athlete or workout god to be tenacious. When you have a deadline due at 7:00 AM and its 10:00 PM the night before, it takes tenacity to finish.
I watched Green Bay Packers and the New York Giants play last night. It took a great deal of mental toughness and tenacity to play in those conditions. It’s not enjoyable playing football in sub zero temperatures. (Hell, it not enjoyable to do anything in those temperatures!) Yet those players had a job to do and they did it, period.
So why am I writing about tenacity? We live in a tough society. It's true that as US citizens, we have a more comfortable life style than 90% of the world. But if you are in business or any other career, and you want to succeed, you have to be tenacious.
The bottom line is this, throw off all excuses, let nothing get in the way of your goals, and NEVER EVER quit. All of you are destine for something great. But YOU will have to be tenacious to get there! Remember, NO EXCUSES! JUST RESULTS!
Til Next Time.....
Reality hits hard after you've reviewed your thoughts that have been laid down on paper....err or electronically in a blog. Looking at those words on the screen after you had some separation you gain a grater perspective of what is going on deep down in your head.
I was surprised about how much I had to say.... See in my line of work I do A LOT of listening. I listen closely to my clients to see if I can get a clue as to what might be percolating in their minds that could be sabotaging their efforts in attaining their health and fitness goals.
We all tend to hang on to something that creeps up from our subconscious from time to time that makes attaining a goal more challenging. It might be our view on money, that only greedy people get it. Or that we don't deserve to be happy.... see to be happy, you have to be selfish.... I hear all kinds of things like that.... matter of fact, I just was speaking to someone the other day and was convinced that they weren't meant to have a happy marriage because they "married up"! The sobering thing is that limiting beliefs like these are universal. I've been personal training for nearly 26 years and I have yet to meet anyone who doesn't have them.
I know, I've got a laundry list of them. That's why I think I've been writing the things I've been writing. I too am going through my own personal makeover, and believe me, its not easy.
Lately, folks have been concerned about not having what it takes to reach their goals. They are afraid that they do not have that special "it" needed to carry through and accomplish something outside their comfort zone.
Somehow it seems that we don't believe the 'average bear' can be mentally tough. That mental toughness is reserved for our hero's like the Michael Jordon's or Brett Farve's of the world. That is SO wrong...we all have that special quality that allow us to tough it out.
Just look how far we have come; we start as an infant that could not possibly care for itself and transform into being productive citizens that own business, care for children, or bury our friends. I think that is why I like to write articles about mental toughness and what it takes to reach goals.
I think most stresses we face in our day to day life can be handled more effectively if we use that mental toughness that has gotten us to the top of the food chain. But there is a difference in those who are consistently successful and not so successful - it goes into mental toughness, it is tenacity.
Tenacity is never giving up! No matter what.
If you have a bad workout or a bad eating day, you just don’t quit at it.
If you get injured, you work around the injury. If you don’t feel like working out, you workout anyway. I know...it’s a lot easier said than done.
So how do you develop tenacity? It’s like anything else; you have to work on it. You have to put yourself in situations where you have to be tenacious.
It's like the old cliché, when the going gets tough, the tough get going, it is simple but true. Tenacity is a mind set. You don’t have to be an athlete or workout god to be tenacious. When you have a deadline due at 7:00 AM and its 10:00 PM the night before, it takes tenacity to finish.
I watched Green Bay Packers and the New York Giants play last night. It took a great deal of mental toughness and tenacity to play in those conditions. It’s not enjoyable playing football in sub zero temperatures. (Hell, it not enjoyable to do anything in those temperatures!) Yet those players had a job to do and they did it, period.
So why am I writing about tenacity? We live in a tough society. It's true that as US citizens, we have a more comfortable life style than 90% of the world. But if you are in business or any other career, and you want to succeed, you have to be tenacious.
The bottom line is this, throw off all excuses, let nothing get in the way of your goals, and NEVER EVER quit. All of you are destine for something great. But YOU will have to be tenacious to get there! Remember, NO EXCUSES! JUST RESULTS!
Til Next Time.....
Saturday, January 19, 2008
“All our dreams can come true, if we have the courage to pursue them.” Walter Elias Disney.
He is one of my hero’s but I’ll get back to that later.
This past weekend was a “Phil” weekend. I’m blessed because I get weekends that a lot of dads don’t have the privilege to have. Alone, time to spend with my son. Since it was so cold in the Midwest,(I think the high wind chill is estimated at minus 20) we hunkered down in the hacienda and watched shows that only a son and dad would watch. Terminator, Smash Lab, you know, things that bring the little boy out of a dad.
Well there was a moment, while watching “Animal Planet” that gave me pin point laser focus on how life should be for me, and those around me.
I have always felt that one of the best ways to understand life is to study nature. It holds all the answers if we take the time to surround ourselves by it and learn. Fortunately for us we didn’t have to travel any further than my living room and of course channel 43 on my cable box. Yet, watching I unearthed a diamond of information.
Let me tell you how it went.
We were watching a naturalist doing something I try to regularly do. He was giving. I often find that I receive my best lessons after I have first offered alms. In this case bread – He was laying it out on a lawn for the birds. Within minutes (and with nothing more than a half a loaf of stale Wonder bread) he filled the lawn. As far as the birds were concerned there was abundance; you couldn't take a single step without hitting food. There was so much food that (I am sure) birds were migrating from across the plant for the feast, it was windfall for the feathered flock, it was a…well, there was a lot bread. You get the point.
Anyway, once the feast was laid he, the naturalist retreated out of site and just commented on avian behavior. This is what we observed.
(Literally) within a matter of seconds three starlings landed in the middle of the lawn, in the middle of the bread. You could see that two of the birds were very young and the third bird (obviously the mother) was feeding them from her beak. Suddenly and without warning the mother flew away. You could see (but the babies could not) that she had not flown far, just a hundred yards or so, onto a neighbor’s roof, but far enough away for the chicks to feel abandoned. The two babies looked at each other helplessly, as though in an instant they had not only lost their mother, they had also lost their supply of food.
You could see from their bewildered expressions ('where the **** has mom gone?!' 'Never mind mom, what about our bread?!'), that even though these two starlings stood in the middle of a lawn full of bread, they could not see a single slice. As far as they were concerned there was absolutely no bread on the lawn, even though they stood right in the middle of it.
It was amazing.
It stuck a cord with me because I immediately related this incident to so many people I personally know who feel as though they have nothing, even though they are surrounded by abundant potential. They feel as though they are starving, yet there is available sustenance everywhere, they feel broke even though there is money growing off the trees. I too have often felt exactly the same way; trapped, hungry, in debt, not realizing that the potential to be free, to eat and make money was literally right under my feet.
At times we all feel as though we have no potential and that if someone is not feeding us bread from their beak, then there is no bread! What I have learned and what I know is this; we are all standing in a garden full of bread. If we can't see it, it is not because it is not there (we know it is because so many other people are feeding themselves quite adequately), rather it is because we are not looking hard enough (or perhaps we are looking too hard!), we are too busy either blaming others for our lack or we are waiting for others to feed us because for one reason or another we haven't learned to feed ourselves….yet.
Back to the birds.
As I watched for a little longer I noticed that the baby starlings, getting hungrier by the minute and not quite sure where mom was (or if she was ever going to come back) stopped looking for her to feed them, and started to forage around the floor themselves.
Well, as I am sure you can imagine, a bit of bread led to a bit of bread led to a bit more bread and all of a sudden the starving infants were not only feeding themselves, they were actually satiated, and even though they perhaps thought their parent had abandoned them, she was actually watching from afar, aware that the long term survival of her off-spring depended not on her feeding them, rather it depended on them feeding themselves. And the only way that was going to happen was if she stopped feeding them, forcing them to find their own sustenance.
And here ends nature's lesson. When we take responsibility for our own sustenance a piece of bread will lead to a piece of bread, success will lead to success which leads to more success.
Eventually we realize that (if we look carefully enough) we are all actually standing in the very success we seek. Now back to Disney. “All our dreams can come true, if we have the courage to pursue them.”
This past week someone that I have spent about three years grooming and developing programs (my second in comand) is literally flying the coop. My hope is that he will learn the lessons of the starlings…that there is plenty of abundance around, there always was. Now he has the courage to pursue them. I wish him well….
But now its time to wreck something with my son…. Maybe X-box’s Carbon’s street racing, you can never mow down enough newspaper stands racing ridiculously fast in some unnamed downtown metropolis!
Til next time…
He is one of my hero’s but I’ll get back to that later.
This past weekend was a “Phil” weekend. I’m blessed because I get weekends that a lot of dads don’t have the privilege to have. Alone, time to spend with my son. Since it was so cold in the Midwest,(I think the high wind chill is estimated at minus 20) we hunkered down in the hacienda and watched shows that only a son and dad would watch. Terminator, Smash Lab, you know, things that bring the little boy out of a dad.
Well there was a moment, while watching “Animal Planet” that gave me pin point laser focus on how life should be for me, and those around me.
I have always felt that one of the best ways to understand life is to study nature. It holds all the answers if we take the time to surround ourselves by it and learn. Fortunately for us we didn’t have to travel any further than my living room and of course channel 43 on my cable box. Yet, watching I unearthed a diamond of information.
Let me tell you how it went.
We were watching a naturalist doing something I try to regularly do. He was giving. I often find that I receive my best lessons after I have first offered alms. In this case bread – He was laying it out on a lawn for the birds. Within minutes (and with nothing more than a half a loaf of stale Wonder bread) he filled the lawn. As far as the birds were concerned there was abundance; you couldn't take a single step without hitting food. There was so much food that (I am sure) birds were migrating from across the plant for the feast, it was windfall for the feathered flock, it was a…well, there was a lot bread. You get the point.
Anyway, once the feast was laid he, the naturalist retreated out of site and just commented on avian behavior. This is what we observed.
(Literally) within a matter of seconds three starlings landed in the middle of the lawn, in the middle of the bread. You could see that two of the birds were very young and the third bird (obviously the mother) was feeding them from her beak. Suddenly and without warning the mother flew away. You could see (but the babies could not) that she had not flown far, just a hundred yards or so, onto a neighbor’s roof, but far enough away for the chicks to feel abandoned. The two babies looked at each other helplessly, as though in an instant they had not only lost their mother, they had also lost their supply of food.
You could see from their bewildered expressions ('where the **** has mom gone?!' 'Never mind mom, what about our bread?!'), that even though these two starlings stood in the middle of a lawn full of bread, they could not see a single slice. As far as they were concerned there was absolutely no bread on the lawn, even though they stood right in the middle of it.
It was amazing.
It stuck a cord with me because I immediately related this incident to so many people I personally know who feel as though they have nothing, even though they are surrounded by abundant potential. They feel as though they are starving, yet there is available sustenance everywhere, they feel broke even though there is money growing off the trees. I too have often felt exactly the same way; trapped, hungry, in debt, not realizing that the potential to be free, to eat and make money was literally right under my feet.
At times we all feel as though we have no potential and that if someone is not feeding us bread from their beak, then there is no bread! What I have learned and what I know is this; we are all standing in a garden full of bread. If we can't see it, it is not because it is not there (we know it is because so many other people are feeding themselves quite adequately), rather it is because we are not looking hard enough (or perhaps we are looking too hard!), we are too busy either blaming others for our lack or we are waiting for others to feed us because for one reason or another we haven't learned to feed ourselves….yet.
Back to the birds.
As I watched for a little longer I noticed that the baby starlings, getting hungrier by the minute and not quite sure where mom was (or if she was ever going to come back) stopped looking for her to feed them, and started to forage around the floor themselves.
Well, as I am sure you can imagine, a bit of bread led to a bit of bread led to a bit more bread and all of a sudden the starving infants were not only feeding themselves, they were actually satiated, and even though they perhaps thought their parent had abandoned them, she was actually watching from afar, aware that the long term survival of her off-spring depended not on her feeding them, rather it depended on them feeding themselves. And the only way that was going to happen was if she stopped feeding them, forcing them to find their own sustenance.
And here ends nature's lesson. When we take responsibility for our own sustenance a piece of bread will lead to a piece of bread, success will lead to success which leads to more success.
Eventually we realize that (if we look carefully enough) we are all actually standing in the very success we seek. Now back to Disney. “All our dreams can come true, if we have the courage to pursue them.”
This past week someone that I have spent about three years grooming and developing programs (my second in comand) is literally flying the coop. My hope is that he will learn the lessons of the starlings…that there is plenty of abundance around, there always was. Now he has the courage to pursue them. I wish him well….
But now its time to wreck something with my son…. Maybe X-box’s Carbon’s street racing, you can never mow down enough newspaper stands racing ridiculously fast in some unnamed downtown metropolis!
Til next time…
Thursday, January 17, 2008
Why do you need personal trainers....
I over heard one of our board members contemplate the use of a personal trainer. She just didn't get why fit people would use one. And the truth is I suppose they really don't... of course I've been a busy one for about 25 years, so I must be doing something right?
But seriously, psychologists say the cornerstone of motivation is enjoyment. Knowing what makes training enjoyable is the key to staying motivated. Dr. Mihaly Csikszentmihalyi, (i want to use his name in scrabble!) considered by many to be the world's leading expert on motivation, says enjoyment comes from challenging ourselves with tasks that are neither too difficult or too easy for our abilities.
A good trainer, (besides being half shrink)... knows how to temper your workouts on each day so that you get the most benefit in the shortest amount of time.
But that's just one mans opinion...
Til next time...
But seriously, psychologists say the cornerstone of motivation is enjoyment. Knowing what makes training enjoyable is the key to staying motivated. Dr. Mihaly Csikszentmihalyi, (i want to use his name in scrabble!) considered by many to be the world's leading expert on motivation, says enjoyment comes from challenging ourselves with tasks that are neither too difficult or too easy for our abilities.
A good trainer, (besides being half shrink)... knows how to temper your workouts on each day so that you get the most benefit in the shortest amount of time.
But that's just one mans opinion...
Til next time...
Compete with yourself...
A random thought from today's experiences....
Whether you stay motivated depends to a large extent on how you think about your success and failure. Psychologist call this goal orientation. Some people have a competitive orientation; they determine success or failure with reference to other people. Look at so and so's arms, or abs etc.... Others have an achievement or mastery orientation; they judge success with reference to themselves. They focus on personal mastery and their own improvement. The evidence is strong that people who concentrate on self-improvement find it easier to stick to their training and generally reach their goals.
I've seen this difference in the gym and on the stage time and time again (I used to collect specimens for drug testing for the NPC - one of many "peculiar" jobs I've had over the years). Sorry got of track.... most body building contest that I've worked, there were at least five competitors who thought they should have won. They go away feeling like losers because the judges didn't agree. Obviously the body builders have a competitive goal orientation. I can understand their disappointment, but I wish they could see their performance in a more positive light. Only one person can take the trophy home, but many more go away winners. In my view, the real winner, the person who benefits from the contest - any contest - is the person who knows he or she did better than ever before, and take joy in the prospect of making further improvement towards their goals.
I know its hard, but try not to let your motivation to be affected by things beyond your control. Focus on your own progress and your own journey.
Til next time....
Whether you stay motivated depends to a large extent on how you think about your success and failure. Psychologist call this goal orientation. Some people have a competitive orientation; they determine success or failure with reference to other people. Look at so and so's arms, or abs etc.... Others have an achievement or mastery orientation; they judge success with reference to themselves. They focus on personal mastery and their own improvement. The evidence is strong that people who concentrate on self-improvement find it easier to stick to their training and generally reach their goals.
I've seen this difference in the gym and on the stage time and time again (I used to collect specimens for drug testing for the NPC - one of many "peculiar" jobs I've had over the years). Sorry got of track.... most body building contest that I've worked, there were at least five competitors who thought they should have won. They go away feeling like losers because the judges didn't agree. Obviously the body builders have a competitive goal orientation. I can understand their disappointment, but I wish they could see their performance in a more positive light. Only one person can take the trophy home, but many more go away winners. In my view, the real winner, the person who benefits from the contest - any contest - is the person who knows he or she did better than ever before, and take joy in the prospect of making further improvement towards their goals.
I know its hard, but try not to let your motivation to be affected by things beyond your control. Focus on your own progress and your own journey.
Til next time....
Wednesday, January 16, 2008
The Body Bank
I was talking to a personal trainer freind of mine... she was bouncing off some ideas about a talk that she was going to give that evening. I think she came up with a pretty good analogy about exericse and calories. She calls it The Body Bank.
It goes like this, for every training session you do, every time you eat some healthy food, and the incidental exercise you do each day you are putting money(spent calories credit) in your own personal body bank.
Some deposits are small, such as eating an apple, while some are much bigger like an intense workout.
When you eat something that isn’t ideal, or when you miss that training session that you were supposed to do, you are making a withdrawal.
We need to ensure that our bodies are a savings account where there is plenty of "money" saved and not the credit card that is maxed to the limit!
You will not lose the weight if you are constantly withdrawing from an account with non existent funds. You need to earn these saving points for your treat.
For example if you walk 10 minutes to the train station each day you have accumulated 50 minutes a week. When you also do it on the way home, it becomes 100 minutes of walking a week.
What about when you get off a stop earlier? That extra 5 minutes walk becomes and additional 50 minutes when you do it at the start and end of your day. You now have 2½ hours of incidental exercise every week!
Even if you drive to work, the same can apply. Swap the walk each side of your working day for a walk up the stairs at work, or walk to the coffee shop up the road. You can even park your car further from your office.
It all adds up.
When you combine this with a regular exercise routine, you are now on your way to achieving your goals! Stay focused on how you want to feel in the coming months. Nothing tastes as good as the feeling you get when you achieve something great!
Get to it Today NOT Tomorrow!
Til next time....
It goes like this, for every training session you do, every time you eat some healthy food, and the incidental exercise you do each day you are putting money(spent calories credit) in your own personal body bank.
Some deposits are small, such as eating an apple, while some are much bigger like an intense workout.
When you eat something that isn’t ideal, or when you miss that training session that you were supposed to do, you are making a withdrawal.
We need to ensure that our bodies are a savings account where there is plenty of "money" saved and not the credit card that is maxed to the limit!
You will not lose the weight if you are constantly withdrawing from an account with non existent funds. You need to earn these saving points for your treat.
For example if you walk 10 minutes to the train station each day you have accumulated 50 minutes a week. When you also do it on the way home, it becomes 100 minutes of walking a week.
What about when you get off a stop earlier? That extra 5 minutes walk becomes and additional 50 minutes when you do it at the start and end of your day. You now have 2½ hours of incidental exercise every week!
Even if you drive to work, the same can apply. Swap the walk each side of your working day for a walk up the stairs at work, or walk to the coffee shop up the road. You can even park your car further from your office.
It all adds up.
When you combine this with a regular exercise routine, you are now on your way to achieving your goals! Stay focused on how you want to feel in the coming months. Nothing tastes as good as the feeling you get when you achieve something great!
Get to it Today NOT Tomorrow!
Til next time....
Tuesday, January 15, 2008
Reached the first goal....NOW what!
One of the many books I had to read while completing my degree was "The Psychology of Winning" by Dr. Dennis Waitley. My professor for the course made it a point to speak about this topic and passage during class. Now that I am in the middle of cleaning up my place, I noticed that I had a post-it note attached to this particular passage in the text. I re-read the chapter and it got me thinking about my clients and my own fitness plan.... I wanted to share.
Earl Nightingale tells of his visit with his son to the Great Barrier Reef…Noticing that the coral polyps on the inside of the reef, where the sea was tranquil and quiet in the lagoon appeared pale and lifeless…while the coral on the outside of the reef, subject to the surge of the tide and the power of the waves, were bright and vibrant with splendid colors and flowing growth…he asked his guide why this was so.
“It’s very simple,” came the reply, “the coral on the lagoon-side grows rapidly with no challenge for growth and survival…while the coral facing the surge and power of the open sea, thrives and multiplies because it is challenged and tested every day. And so it is with every living organism on earth.”
In life, (sound like Ditka – don’t I?) mistakes, or missed goals are not the enemy; the enemy is boredom and complacency. Without a challenge, it is human nature to stop improving. When we think they are good enough, our motivation to improve declines. This complacency occurs for a whole host of reasons:
We do what the experts tell us to do and list some goals, yet as we are listing them, our mindset is such that these are things that we are really just wishing for. Subconsciously, we honestly do not feel there is a way to achieve those goals.
If we are fortunate to achieve our goal (little black dress by March 1st, lose 15 lbs by my son’s wedding). Cool, but if there are no additional goals we tend to go back to our evil ways and gain the size back - and usually more! We’ve spent all that time and energy reaching a goal and then a few months later we end up being at a worse place than before we even started! Yuk!!! Once we reach the goal, if there are no additional challenges it is human nature to rest on our laurels and become complacent.
If it comes too easy. We set a goal, and reach it without too much trouble or struggle. But down the road we may have to really stretch and work hard for something. If our previous goals were set too low and easily achieved it is quite possible that when we run into to a little resistance, we may not have the strategies, self-confidence or mental wherewithal to overcome that "speed bump". We are like the coral on the quiet side of the lagoon.
I know that it is hard to find the internal motivation regardless of the external circumstances. If you don’t continually reset your goals, even after a successful run, you’ll find yourself becoming more and more complacent. If you have achieved your ultimate goal, set your sights on a higher prize; or, if you are the top dog, do not measure yourself against your peers, raise the bar. Find a challenge, even if you must invent it. There is no such thing as staying the same: you either improve or move ahead or you fall behind. Embrace the challenges and see them as opportunities for growth, not potential setbacks or obstacles.
Til next time….
Earl Nightingale tells of his visit with his son to the Great Barrier Reef…Noticing that the coral polyps on the inside of the reef, where the sea was tranquil and quiet in the lagoon appeared pale and lifeless…while the coral on the outside of the reef, subject to the surge of the tide and the power of the waves, were bright and vibrant with splendid colors and flowing growth…he asked his guide why this was so.
“It’s very simple,” came the reply, “the coral on the lagoon-side grows rapidly with no challenge for growth and survival…while the coral facing the surge and power of the open sea, thrives and multiplies because it is challenged and tested every day. And so it is with every living organism on earth.”
In life, (sound like Ditka – don’t I?) mistakes, or missed goals are not the enemy; the enemy is boredom and complacency. Without a challenge, it is human nature to stop improving. When we think they are good enough, our motivation to improve declines. This complacency occurs for a whole host of reasons:
We do what the experts tell us to do and list some goals, yet as we are listing them, our mindset is such that these are things that we are really just wishing for. Subconsciously, we honestly do not feel there is a way to achieve those goals.
If we are fortunate to achieve our goal (little black dress by March 1st, lose 15 lbs by my son’s wedding). Cool, but if there are no additional goals we tend to go back to our evil ways and gain the size back - and usually more! We’ve spent all that time and energy reaching a goal and then a few months later we end up being at a worse place than before we even started! Yuk!!! Once we reach the goal, if there are no additional challenges it is human nature to rest on our laurels and become complacent.
If it comes too easy. We set a goal, and reach it without too much trouble or struggle. But down the road we may have to really stretch and work hard for something. If our previous goals were set too low and easily achieved it is quite possible that when we run into to a little resistance, we may not have the strategies, self-confidence or mental wherewithal to overcome that "speed bump". We are like the coral on the quiet side of the lagoon.
I know that it is hard to find the internal motivation regardless of the external circumstances. If you don’t continually reset your goals, even after a successful run, you’ll find yourself becoming more and more complacent. If you have achieved your ultimate goal, set your sights on a higher prize; or, if you are the top dog, do not measure yourself against your peers, raise the bar. Find a challenge, even if you must invent it. There is no such thing as staying the same: you either improve or move ahead or you fall behind. Embrace the challenges and see them as opportunities for growth, not potential setbacks or obstacles.
Til next time….
Monday, January 14, 2008
8 Trends that will define active aging in 2008
I belong to an organziation call the International Council on Active Aging(ICAA). The are the eyes and ears in the health and fitness industry about where people are headed with their health and fitness trends and concerns. They came out with a reoport this month forcasting where we boomers are headed in the next few years. I thought I would share this with you and get you thinking about the possiblities that lie ahead.
ICAA foresees that the Baby Boomers, as always, lead the way in redefining the world’s concept of aging (Vancouver, January 8, 2008)
As the world waits for the Baby Boomers to define the culture and priorities around the world, the question always arises: what’s next? By now, every retailer, service company and government agency has sought to predict the actions of the Baby Boomers, the name assigned to people born between 1946 and 1964, the first of whom are turning 62 years old in 2008.
"The Baby Boomers have the potential to epitomize the concepts of active aging," points out Colin Milner, CEO of International Council on Active Aging (ICAA), the association that supports professionals who develop wellness programs. "Active aging means staying involved in life, and the Boomers are planning to do that. This age group is ready to take action to stay healthy and actively engaged with their friends, families and communities."
Watching the trends in active aging is important because the next wave of older adults represents a huge number of people. For example, in the US, there were an estimated 78.2 million Boomers in 2005; by 2030 there will be approximately 82 million people ages 45 to 64 (US Census Bureau, 2006). Canada claims 8.9 million residents ages 45 to 64 right now. (Statistics Canada, 2007). The populations of aging adults are increasing throughout Europe, Asia, Africa and Central and Latin America. Their tastes, interests and spending patterns will influence communities and organizations for many years. What are they looking for?
ICAA has identified the following 8 trends gathered by Milner from research studies, polls, and many hours on the road spent speaking with older adults and the professionals who support them.
1. The Internet is becoming the new link to health, social networking and travel. Looking for a golfing partner or the place to visit in Italy? Virtually all new homes in age-qualified retirement communities are hardwired for computers and broadband Internet access, points out information from the National Association of Home Builders. Multiple websites for over-50 adults have already sprung up providing news stories, discussion boards, travel and housing information (32% visit online communities, found the JWT BoomerEyes survey). And the parents of the young also are moving towards social-networking sites (eons.com has 600,000 people registered on its website for people 50+). Maintaining health is important as people age, and over 89% of Boomers seek health information online (based on 1,300 people ages 40 years and older reported by JWT BOOM), a figure consistent with earlier polls.
2. Retirement communities are reinventing themselves. Golf is quietly giving way to proximity to theaters and gyms, hiking clubs and wine tastings. There is a decided growth in interest in purchasing age-qualified housing targeted to people 50 years and older, says the National Investment Center for the Seniors Housing & Care Industry (2007), citing their recent study showing that 37% of households preferred or were willing to consider age-qualified housing. That’s an increase from 18% in 1998. These communities feature plenty of activities and people with similar attitudes and interests—and minimal yard work. Newer projects are placed in urban areas for easy access to a city’s cultural amenities, and a growing trend spotlights multigenerational developments where young families live in one section and older adults in another. The Boomers are not moving to the warmer southern states like their parents did, since they want to stay closer to friends and family.
3. Maintaining intellectual skills and brain health is top of mind. Along with the stream of research being conducted on diseases such as dementia—the most well-known of which is Alzheimer’s disease—are studies on cognition and intellectual processing. There is no shortage of research participants. Baby Boomers are keen on maintaining their mental and intellectual health. Losing their mental abilities is one of their top fears, say 69% of older adults (USAToday/ABC News, 2005). During ICAA’s recent Active Aging Week, the lectures on brain health, word games and memory trivia were the most popular, joined by information on depression and Alzheimer’s disease.
4. Technology is inspiring activity. Of course, there is the pedometer, a simple-to-complex instrument that measures the number of steps a person takes. People who wear pedometers walk more steps (JAMA, November 12, 2007), even if previously sedentary. But the newest technology inspiring older adults is found in console games, a recent addition to that genre being the Nintendo Wii, where people play imaginary sports games such as tennis and bowling using a hand-held controller. Other games are available, and these activities inspire fun as well as movement. The bonus? Grandparents can play with the grandkids on the same field. Other technology-based equipment includes dance-step based mats (Dancetown) and a virtual reality machine like the CYBEX Trazer that both leads movement and gives sensory feedback—which earned the piece an ICAA Innovative Equipment Award.
5. Retirement means Boomers will continue to work—but on their own terms. Flexible hours, interesting work or being their own bosses are the new parameters for working adults. While forward-thinking companies are looking for ways to loosen their rules to retain the knowledge and experience of "retiring" workers, the workers are looking for ways to stay intellectually active and stimulated while allowing for a month-long vacation. An AARP survey found that 70% of working people ages 40+ plan to work full-time or part-time during retirement. Not all Boomers will keep working into their seventies because they want to; some have to work for income. But those who have the ability to choose work are planning to—and not necessarily in a current career. "Good work" in retirement (work or volunteering that makes a difference to the community) seems particularly desired by Boomers.
6. Lifelong learning opportunities and interests keep growing. Go back to college and get that master’s degree at age 60? Sure. Whether formal academic programs resulting in a certificate or degree, informal auditing of college classes or a museum series on art history, continuing education for adults over 50 is on the rise. Retirement communities are being based on college campuses to provide education and cultural opportunities, community colleges are adopting some classes to those over 50, community centers are offering classes in digital photography and nutrition. Some retirement communities have started lifelong learning institutes on their campuses. This is another area in which the Internet is also a factor, with online learning opportunities.
7. Age-friendly fitness opportunities are essential. What is a greater fear that losing mental skills? Losing their health (USAToday/ABC News, 2005). People who are physically active reduce their risk of chronic diseases and of losing their ability to maintain daily activities. Baby Boomers understand this. Among those who had turned 60 years old, 87% of Baby Boomers surveyed by AARP want to take better care of their physical health. The owners of the new wave of gyms, exercise routines and wellness centers aimed at people over 50 years are riding the trend. Whether a chain like Nifty After 50 or a single club like WellBound Wellness Center, innovative businesses have their hands around the statistic that the most important demographic shift in health clubs is the increase in older adults, with 25% of health club members now over age 55 (IHRSA).
8. Health plans will pay for prevention. Most medical systems kick in once a person is ill and needs treatment. However, the fear of rising costs has forced health insurance companies to investigate the dollar value of exercise for prevention. Many eyes opened when HealthPartners Research Foundation announced their study that showed 50-plus adults who start exercising just 90 minutes a week save on average $2,200 per year in medical costs. Just released is a new survey that followed Medicare recipients who participated in the SilverSneakers health club exercise program. After 2 years, SilverSneakers participants had significantly lower healthcare costs overall, and people who visited the health club at least twice a week had $1,252 less in healthcare costs than those who visited less than once a week (Preventing Chronic Disease, January 2008). Combine those cost savings with the Boomers’ knowledge of the benefit of activity, and health insurers take notice.
"ICAA sees an aging population that is dedicated to staying engaged in life," according to Milner. "That’s why groups as diverse as government-funded social services and major real estate developers are repositioning themselves to appeal to a group of ‘new’ older adults who are not satisfied with sitting around. The research shows it, and experience confirms it."
Boomers embrace the concept that age in years doesn’t necessarily correlate with physiological age. They don’t want to relive their youth, but they do want to stay youthful. People who were age 61 last year believe that they’ll be "old" at age 78 (MetLife Mature Market Institute, 2007). Since the average projected life expectancy for adults in the US is 77.8 years (US Centers for Disease Control & Prevention), that means that Boomers won’t ever feel old.
"The ability to function and engage in life is what is important, not chronological age," says Milner. "At ICAA, we support the organizations that are helping to Change the Way We Age."
If you would like more information on the ICAA you can contact them at www.icaa.cc or via phone 1-866-335-9777 (North America only)
ICAA foresees that the Baby Boomers, as always, lead the way in redefining the world’s concept of aging (Vancouver, January 8, 2008)
As the world waits for the Baby Boomers to define the culture and priorities around the world, the question always arises: what’s next? By now, every retailer, service company and government agency has sought to predict the actions of the Baby Boomers, the name assigned to people born between 1946 and 1964, the first of whom are turning 62 years old in 2008.
"The Baby Boomers have the potential to epitomize the concepts of active aging," points out Colin Milner, CEO of International Council on Active Aging (ICAA), the association that supports professionals who develop wellness programs. "Active aging means staying involved in life, and the Boomers are planning to do that. This age group is ready to take action to stay healthy and actively engaged with their friends, families and communities."
Watching the trends in active aging is important because the next wave of older adults represents a huge number of people. For example, in the US, there were an estimated 78.2 million Boomers in 2005; by 2030 there will be approximately 82 million people ages 45 to 64 (US Census Bureau, 2006). Canada claims 8.9 million residents ages 45 to 64 right now. (Statistics Canada, 2007). The populations of aging adults are increasing throughout Europe, Asia, Africa and Central and Latin America. Their tastes, interests and spending patterns will influence communities and organizations for many years. What are they looking for?
ICAA has identified the following 8 trends gathered by Milner from research studies, polls, and many hours on the road spent speaking with older adults and the professionals who support them.
1. The Internet is becoming the new link to health, social networking and travel. Looking for a golfing partner or the place to visit in Italy? Virtually all new homes in age-qualified retirement communities are hardwired for computers and broadband Internet access, points out information from the National Association of Home Builders. Multiple websites for over-50 adults have already sprung up providing news stories, discussion boards, travel and housing information (32% visit online communities, found the JWT BoomerEyes survey). And the parents of the young also are moving towards social-networking sites (eons.com has 600,000 people registered on its website for people 50+). Maintaining health is important as people age, and over 89% of Boomers seek health information online (based on 1,300 people ages 40 years and older reported by JWT BOOM), a figure consistent with earlier polls.
2. Retirement communities are reinventing themselves. Golf is quietly giving way to proximity to theaters and gyms, hiking clubs and wine tastings. There is a decided growth in interest in purchasing age-qualified housing targeted to people 50 years and older, says the National Investment Center for the Seniors Housing & Care Industry (2007), citing their recent study showing that 37% of households preferred or were willing to consider age-qualified housing. That’s an increase from 18% in 1998. These communities feature plenty of activities and people with similar attitudes and interests—and minimal yard work. Newer projects are placed in urban areas for easy access to a city’s cultural amenities, and a growing trend spotlights multigenerational developments where young families live in one section and older adults in another. The Boomers are not moving to the warmer southern states like their parents did, since they want to stay closer to friends and family.
3. Maintaining intellectual skills and brain health is top of mind. Along with the stream of research being conducted on diseases such as dementia—the most well-known of which is Alzheimer’s disease—are studies on cognition and intellectual processing. There is no shortage of research participants. Baby Boomers are keen on maintaining their mental and intellectual health. Losing their mental abilities is one of their top fears, say 69% of older adults (USAToday/ABC News, 2005). During ICAA’s recent Active Aging Week, the lectures on brain health, word games and memory trivia were the most popular, joined by information on depression and Alzheimer’s disease.
4. Technology is inspiring activity. Of course, there is the pedometer, a simple-to-complex instrument that measures the number of steps a person takes. People who wear pedometers walk more steps (JAMA, November 12, 2007), even if previously sedentary. But the newest technology inspiring older adults is found in console games, a recent addition to that genre being the Nintendo Wii, where people play imaginary sports games such as tennis and bowling using a hand-held controller. Other games are available, and these activities inspire fun as well as movement. The bonus? Grandparents can play with the grandkids on the same field. Other technology-based equipment includes dance-step based mats (Dancetown) and a virtual reality machine like the CYBEX Trazer that both leads movement and gives sensory feedback—which earned the piece an ICAA Innovative Equipment Award.
5. Retirement means Boomers will continue to work—but on their own terms. Flexible hours, interesting work or being their own bosses are the new parameters for working adults. While forward-thinking companies are looking for ways to loosen their rules to retain the knowledge and experience of "retiring" workers, the workers are looking for ways to stay intellectually active and stimulated while allowing for a month-long vacation. An AARP survey found that 70% of working people ages 40+ plan to work full-time or part-time during retirement. Not all Boomers will keep working into their seventies because they want to; some have to work for income. But those who have the ability to choose work are planning to—and not necessarily in a current career. "Good work" in retirement (work or volunteering that makes a difference to the community) seems particularly desired by Boomers.
6. Lifelong learning opportunities and interests keep growing. Go back to college and get that master’s degree at age 60? Sure. Whether formal academic programs resulting in a certificate or degree, informal auditing of college classes or a museum series on art history, continuing education for adults over 50 is on the rise. Retirement communities are being based on college campuses to provide education and cultural opportunities, community colleges are adopting some classes to those over 50, community centers are offering classes in digital photography and nutrition. Some retirement communities have started lifelong learning institutes on their campuses. This is another area in which the Internet is also a factor, with online learning opportunities.
7. Age-friendly fitness opportunities are essential. What is a greater fear that losing mental skills? Losing their health (USAToday/ABC News, 2005). People who are physically active reduce their risk of chronic diseases and of losing their ability to maintain daily activities. Baby Boomers understand this. Among those who had turned 60 years old, 87% of Baby Boomers surveyed by AARP want to take better care of their physical health. The owners of the new wave of gyms, exercise routines and wellness centers aimed at people over 50 years are riding the trend. Whether a chain like Nifty After 50 or a single club like WellBound Wellness Center, innovative businesses have their hands around the statistic that the most important demographic shift in health clubs is the increase in older adults, with 25% of health club members now over age 55 (IHRSA).
8. Health plans will pay for prevention. Most medical systems kick in once a person is ill and needs treatment. However, the fear of rising costs has forced health insurance companies to investigate the dollar value of exercise for prevention. Many eyes opened when HealthPartners Research Foundation announced their study that showed 50-plus adults who start exercising just 90 minutes a week save on average $2,200 per year in medical costs. Just released is a new survey that followed Medicare recipients who participated in the SilverSneakers health club exercise program. After 2 years, SilverSneakers participants had significantly lower healthcare costs overall, and people who visited the health club at least twice a week had $1,252 less in healthcare costs than those who visited less than once a week (Preventing Chronic Disease, January 2008). Combine those cost savings with the Boomers’ knowledge of the benefit of activity, and health insurers take notice.
"ICAA sees an aging population that is dedicated to staying engaged in life," according to Milner. "That’s why groups as diverse as government-funded social services and major real estate developers are repositioning themselves to appeal to a group of ‘new’ older adults who are not satisfied with sitting around. The research shows it, and experience confirms it."
Boomers embrace the concept that age in years doesn’t necessarily correlate with physiological age. They don’t want to relive their youth, but they do want to stay youthful. People who were age 61 last year believe that they’ll be "old" at age 78 (MetLife Mature Market Institute, 2007). Since the average projected life expectancy for adults in the US is 77.8 years (US Centers for Disease Control & Prevention), that means that Boomers won’t ever feel old.
"The ability to function and engage in life is what is important, not chronological age," says Milner. "At ICAA, we support the organizations that are helping to Change the Way We Age."
If you would like more information on the ICAA you can contact them at www.icaa.cc or via phone 1-866-335-9777 (North America only)
Friday, January 11, 2008
So you really want to know the real me???
Got into a little bit of a playful argument this afternoon with one of my clients.... sometimes he likes to argue for sport. I never knew that you could form a sport around a disagreement, but I guess you learn something new each day!
Anyway he was claiming that I was a wuss... that I was always being very nice and diplomatic, always careful not to rock the boat. He suggested that since I have this blog thing, that I should start really telling people what I think and show people where my values are...
First rule for you novices.... never antagonize your trainer before the workout - it generally ends up badly for the client.... something about not being able to breath, had to crawl out of the gym, can't sit down the next day...etc. Now I am a professional, and I would never do such a thing, especally since we all know that I am above such torture...
But he did get me thinking, it seems that often times we do try to be very Politically Correct, and do hide our true feelings about a topic. Kind of sad really, so I wanted to let people know where I stand.
Here goes - don't think this will cost me too many clients, but if it does, I enjoyed knowing you!
I HATE labels, such as "liberal" and "conservative", and believe both sides have good points. My political leanings are no ones' business but my own. "Democrat","Republican", "Independent", whatever... are just MORE labels...
I believe in the USA and the president, whether or not I voted for him.
(Yes... I laugh at the jokes, too, unless I believe them to be too mean or nasty. "If you can't laugh at yourself..." translates to "If you can't laugh at some of the absurdities in your own life, in the World (which includes the US), and at the president's and his staff's gaffes..." Even so, I believe you should support whomever's in office. After all... WE THE PEOPLE democratically voted them into the office. We get a chance every four years to change any mistakes the majority of American voters believe we've made.)
I dislike people who sue others "at the drop of a hat". I believe lawsuits to be necessary, but to sue someone or a company or ... for our own clumsiness, stupidity, whatever is asinine.
I DEFINITELY believe in and support the soldiers of the US military (all branches, all years). Even if you don't like a war or police action, most of the time (in the US) it's not the military who decides if we should become involved. They just follow orders.
I don't believe words will do permenent damage (remember, sticks and stones may break my bones but....) though I will not use (or allow) certain words on these pages, nor be mean spirited. (That doesn't mean there won't be "curse" words... Some MAY be used and some will be changed - with a dash or asterisk in strategic positions.)
I don't believe that all members of a given race, religion, educational or financial caste are guilty by association (simply because THEY are a member of those groups). There are "radicals" in EVERY group.
I consider myself to be a student, committed to my own education (and that of my son's) and reserve the right to continue to learn. Which means that I am allowed to change my mind.
I belive that a good education provides more questions than it does answers. And that should be expected - Just don't let your schooling get in the way of your education. So with just about 50 years on this rock, I am still searching for answers and coming back with more questions.
Not everyone in my family or workplace will be of the same opinion as I.
Til next time
Anyway he was claiming that I was a wuss... that I was always being very nice and diplomatic, always careful not to rock the boat. He suggested that since I have this blog thing, that I should start really telling people what I think and show people where my values are...
First rule for you novices.... never antagonize your trainer before the workout - it generally ends up badly for the client.... something about not being able to breath, had to crawl out of the gym, can't sit down the next day...etc. Now I am a professional, and I would never do such a thing, especally since we all know that I am above such torture...
But he did get me thinking, it seems that often times we do try to be very Politically Correct, and do hide our true feelings about a topic. Kind of sad really, so I wanted to let people know where I stand.
Here goes - don't think this will cost me too many clients, but if it does, I enjoyed knowing you!
I HATE labels, such as "liberal" and "conservative", and believe both sides have good points. My political leanings are no ones' business but my own. "Democrat","Republican", "Independent", whatever... are just MORE labels...
I believe in the USA and the president, whether or not I voted for him.
(Yes... I laugh at the jokes, too, unless I believe them to be too mean or nasty. "If you can't laugh at yourself..." translates to "If you can't laugh at some of the absurdities in your own life, in the World (which includes the US), and at the president's and his staff's gaffes..." Even so, I believe you should support whomever's in office. After all... WE THE PEOPLE democratically voted them into the office. We get a chance every four years to change any mistakes the majority of American voters believe we've made.)
I dislike people who sue others "at the drop of a hat". I believe lawsuits to be necessary, but to sue someone or a company or ... for our own clumsiness, stupidity, whatever is asinine.
I DEFINITELY believe in and support the soldiers of the US military (all branches, all years). Even if you don't like a war or police action, most of the time (in the US) it's not the military who decides if we should become involved. They just follow orders.
I don't believe words will do permenent damage (remember, sticks and stones may break my bones but....) though I will not use (or allow) certain words on these pages, nor be mean spirited. (That doesn't mean there won't be "curse" words... Some MAY be used and some will be changed - with a dash or asterisk in strategic positions.)
I don't believe that all members of a given race, religion, educational or financial caste are guilty by association (simply because THEY are a member of those groups). There are "radicals" in EVERY group.
I consider myself to be a student, committed to my own education (and that of my son's) and reserve the right to continue to learn. Which means that I am allowed to change my mind.
I belive that a good education provides more questions than it does answers. And that should be expected - Just don't let your schooling get in the way of your education. So with just about 50 years on this rock, I am still searching for answers and coming back with more questions.
Not everyone in my family or workplace will be of the same opinion as I.
Til next time
My predictions for you....
A few years ago, I was interviewed for a magazine... I just ran across the article.
The author wanted me to make predictions about the health and fitness business... it wasn't too hard because I was up to my nose in stats, trends and had a really good handle on where the business was headed. For the most part I was pretty dead on.... sometimes I even scare myself.
Looking at those predictions about Pilate's, yoga and personal training I decided that maybe, just maybe I could make a prediction for you this year. So, I'm going to dust off my crystal ball... burn a bunch of incense and predict what kind of results you will achieve this year.
Now there are two things that I am counting on...trust me I am not psychic, but for sure people are people and I know that there is a universal law of cause and effect as well as the law of human nature... with that in mind are you ready for your predictions?
Ready....
I PREDICT that if you can reach into your pocket on any day in 2008 and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the year is out...
I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast this year, it will make your head spin.
I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don't want, all day long, your problems will get worse than ever this year.
I PREDICT that if you made a new year's resolution, but you didn't turn it into a specific, written goal with a deadline and a strong reason why you must achieve it, you will freely abandon it the moment the going gets tough. This is a favorite of mine.....
I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with it when the going gets tough.
I PREDICT that at times, the going is going to get tough.
I PREDICT that if you can tell me today what is your life purpose and what is your lifelong vision for your body and your health, you will still be as motivated and driven at the end of the year as you were at the beginning.
I PREDICT that if you don't have long term goals and a "big picture" vision for your life that you will lose your New Year's enthusiasm and motivation in a matter of months or even weeks. The average American last 2.3 weeks with their New Years resolution.
I PREDICT that the way you see yourself in your mind's eye today will be an exact reflection of what you see in the mirror at the end of the year.
I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself "this just is temporary; this too shall pass," then it won't set you back and it will pass.
I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won't even make much of an effort this year.
I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.
I PREDICT that if you're unhappy with your physical condition and you say,"it's not my fault" or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of 2008 as it did on New Year's day.
I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.
I PREDICT that the more you seek "miracle pills" or "quick fixes," the more likely you are to be a failure one year from now.
I PREDICT that you will be tempted by many quick fixes in 2008.
I PREDICT that if you hang out with losers and negative people this year, you will become just like them.
I PREDICT that if you hang out with winners and positive people this year, you will become just like them.
I PREDICT that you will run into more negative people and losers this year than positive people and winners.
I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make in 2008, you will double your chances for success. If you surround yourself with numerous support partners, you will become virtually unstoppable.
So how does your future look for 2008?
Based on my "predictions", if it doesn't look as bright as you'd like it to be, then don't worry, because a prediction is not predestination. You can't do anything to change the past, but by changing your thoughts, attitudes and actions in the present moment, the future is yours to create.
Til next time....
Thursday, January 10, 2008
Life - choose it please
A an aquantence of mine...No a friend- by the name of Geoff Thompson wrote this the other day. Geoff is from the UK. It's funny how life events will affect people the same way, no matter where we live. Guess people are just people...Well, both Geoff and I have had some losses in our lives. Oft times, you cannot find the words of what you wish you could have said to those precious few nor get your arms around how you feel. I think he found those words below... please enjoy.
The Buddha said that life is suffering. He recommended that we accept this as fact because by embracing discomfort we become comfortable with it, then and only then will the discomfort dissipate.
And yet all around us we witness people from all walks of lifedoing the mirror opposite, each searching (and prepared to pay handsomely for) the cure-all to life's ills; junk TV,fast-food, fast-cars, fast drugs and faster-fame. Others, cornered and terrified by their own suffering, choose the ultimate panacea; suicide. There are even websites set up to celebrate the trend, suggesting instruction in the best ways to swap the incarnate for the ethereal, even proffering friends to share the journey (like some hideous coach trip) to that distant shore. Some people of late have even suggested that this methodof do-it-your-self departure is brave!
Lost, maybe, very sad, certainly, mentally unhinged, probably,you could even argue that it is a very selfish act. But brave!
Several of my friends have brought a premature and violent stop to their earthly sojourn, one with a length of rope strung from a garage beam, another killed himself over a long period of time with cheap sherry and a third with a cocktail of illegal drugs and a farewell note that left confusion and pain in its midst.
I mourn them all and I judge them not, but I have to tell youthat when the bad news arrived my first thought was not that they were brave. To badge a suicide with the label of courage is perhaps to add licence and purpose to its employ, it'd probably even act as an advertising banner for the vulnerable, the easily led and the want-to-be-convinced. Suffering scalds, and suicide is oft used as a desperate balm, but should we really label this act as courageous and its advocates fearless?
From my own experience of life, as a man that has been around afew corners and glanced more than once (however fleetingly) at my own mortality (violence, illness, deep depression) the word fearless does not really exist, only an understanding of and mastery over the biological process of anxiety, adrenalin and depression. And the word courage is certainly not raised for those who choose an early exit by their own hand, rather it is reserved for those who join the poet Rumi's army of night travellers and go out into the dark to hunt down their fears.
Courage after all is not the absence of fear, rather it is that we act in spite of it. People it would appear see suffering as the anathema and medication and evasion as its cure. Certainly there are times when you hit such a low point that all you can do is medicate and evade, it is for some a survival imperative, but in the long term, certainly from my experience (and I have had a life-time of marinating in the sediment of discomfort ) I have found the opposite to be true. It is by engaging our fears, facing our depressions and leaning into life's sharp edges that we are able to free ourselves from its clutches. This is where valour lies. This is where courage can flex its muscles and strengthen its sinews. And it can be very intoxicating. I love the idea of using the discomfort of life as a vehicle for self control and ultimately freedom. I have found great wisdom in my own suffering; it is the body's way of letting us know that something is amiss. It might be telling us that we are in the wrong job, the wrong relationship or the wrong life. It might be simply letting us know that we are pushing too hard or perhaps not pushing hard enough. Often our suffering is simply the pain of death and re-birth, as we exit the spent reality that we currently inhabit a job, a relationship, a town, a country, a paradigm we are birthed through the womb of pain that separates it from the new reality we wish to join. When leaving one reality for another we experience a death and a birth. Bothof which are associated with pain. Understanding this can really help us to cope when pain knocks our door dressed as the bailiffof change.
Whatever the cause, I have found that if we are prepared to turn into suffering and take an honest and sober inventory of our life, suffering can become a liberating force. Folk (myself included) are guilty of running to escape their pain when oftenthe exit they require is in the very pain they flee. All growth takes place in the crucible of discomfort - if you are prepared to stay there for long enough.
If we truly wish to be warriors we need to step up and take onthe bigger challenges, the most immediate of which exist in the present moment. The battles of yesteryear are ancient history and future shadows have no existence outside of unschooled imagination. And for those struggling with present demons the here-after probably holds less terror than the here-and-now, so they choose death as their repair because death is the lesser nemesis. I do not doubt that it takes courage to end your own life, death is seen as the ultimate unknown, but is it a lesser courage than that needed to live on when one's life feels like needless torture? This reality after all is just as uncertain and unknown and the one we embrace in death. And if ending this incarnation feels easier than living it out, then I am with the Buddha who said that life is suffering and that only by embracing discomfort will we find true enlightenment.
So with this in mind I say that when life offers you choice why not be really brave, be a warrior, step up; ask for help if you need it, it is always there, take medication if it is the temporary crutch you need, go to counselling, run a marathon if it helps but please, please, please - choose life.
Be well.
Geoff Thompson - January 2008
The Buddha said that life is suffering. He recommended that we accept this as fact because by embracing discomfort we become comfortable with it, then and only then will the discomfort dissipate.
And yet all around us we witness people from all walks of lifedoing the mirror opposite, each searching (and prepared to pay handsomely for) the cure-all to life's ills; junk TV,fast-food, fast-cars, fast drugs and faster-fame. Others, cornered and terrified by their own suffering, choose the ultimate panacea; suicide. There are even websites set up to celebrate the trend, suggesting instruction in the best ways to swap the incarnate for the ethereal, even proffering friends to share the journey (like some hideous coach trip) to that distant shore. Some people of late have even suggested that this methodof do-it-your-self departure is brave!
Lost, maybe, very sad, certainly, mentally unhinged, probably,you could even argue that it is a very selfish act. But brave!
Several of my friends have brought a premature and violent stop to their earthly sojourn, one with a length of rope strung from a garage beam, another killed himself over a long period of time with cheap sherry and a third with a cocktail of illegal drugs and a farewell note that left confusion and pain in its midst.
I mourn them all and I judge them not, but I have to tell youthat when the bad news arrived my first thought was not that they were brave. To badge a suicide with the label of courage is perhaps to add licence and purpose to its employ, it'd probably even act as an advertising banner for the vulnerable, the easily led and the want-to-be-convinced. Suffering scalds, and suicide is oft used as a desperate balm, but should we really label this act as courageous and its advocates fearless?
From my own experience of life, as a man that has been around afew corners and glanced more than once (however fleetingly) at my own mortality (violence, illness, deep depression) the word fearless does not really exist, only an understanding of and mastery over the biological process of anxiety, adrenalin and depression. And the word courage is certainly not raised for those who choose an early exit by their own hand, rather it is reserved for those who join the poet Rumi's army of night travellers and go out into the dark to hunt down their fears.
Courage after all is not the absence of fear, rather it is that we act in spite of it. People it would appear see suffering as the anathema and medication and evasion as its cure. Certainly there are times when you hit such a low point that all you can do is medicate and evade, it is for some a survival imperative, but in the long term, certainly from my experience (and I have had a life-time of marinating in the sediment of discomfort ) I have found the opposite to be true. It is by engaging our fears, facing our depressions and leaning into life's sharp edges that we are able to free ourselves from its clutches. This is where valour lies. This is where courage can flex its muscles and strengthen its sinews. And it can be very intoxicating. I love the idea of using the discomfort of life as a vehicle for self control and ultimately freedom. I have found great wisdom in my own suffering; it is the body's way of letting us know that something is amiss. It might be telling us that we are in the wrong job, the wrong relationship or the wrong life. It might be simply letting us know that we are pushing too hard or perhaps not pushing hard enough. Often our suffering is simply the pain of death and re-birth, as we exit the spent reality that we currently inhabit a job, a relationship, a town, a country, a paradigm we are birthed through the womb of pain that separates it from the new reality we wish to join. When leaving one reality for another we experience a death and a birth. Bothof which are associated with pain. Understanding this can really help us to cope when pain knocks our door dressed as the bailiffof change.
Whatever the cause, I have found that if we are prepared to turn into suffering and take an honest and sober inventory of our life, suffering can become a liberating force. Folk (myself included) are guilty of running to escape their pain when oftenthe exit they require is in the very pain they flee. All growth takes place in the crucible of discomfort - if you are prepared to stay there for long enough.
If we truly wish to be warriors we need to step up and take onthe bigger challenges, the most immediate of which exist in the present moment. The battles of yesteryear are ancient history and future shadows have no existence outside of unschooled imagination. And for those struggling with present demons the here-after probably holds less terror than the here-and-now, so they choose death as their repair because death is the lesser nemesis. I do not doubt that it takes courage to end your own life, death is seen as the ultimate unknown, but is it a lesser courage than that needed to live on when one's life feels like needless torture? This reality after all is just as uncertain and unknown and the one we embrace in death. And if ending this incarnation feels easier than living it out, then I am with the Buddha who said that life is suffering and that only by embracing discomfort will we find true enlightenment.
So with this in mind I say that when life offers you choice why not be really brave, be a warrior, step up; ask for help if you need it, it is always there, take medication if it is the temporary crutch you need, go to counselling, run a marathon if it helps but please, please, please - choose life.
Be well.
Geoff Thompson - January 2008
Monday, January 7, 2008
The Answer About Proteins
I was talking with a client today and she had a great question. What is TEF?
She was reading a blog over the holidays and the author was talking about TEF.
Well, let get a few things clear.... we live in a society full of acronyms. Which in this case is a P.I.A. since I didn't know that dog grooming blogs were getting into fitness subjects - who knew! OMG I still think that is bunch of BS! Sorry, got carried away.
So lets look at TEF.... it stands for the Thermic Effect of Food.
This is simply the calories your body burns in the process of digesting what you eat. Depending on what research you are reading up to 20% of what you burn on a daily basis is made up from TEF. This number can be larger or smaller based on the specific foods you eat!
The TEF for Fat is a measly 3% (so a high fat diet will lower you overall caloric burn from TEF)
The TEF for Carbohydrates is 7% (a little better)
The TEF for Protein is 25 - 30% (now we are talking)
How does this work? If you eat 100 calories of fat, you only burn 3 calories to send those calories to you hips. If you eat 100 calories of carbohydrates you only burn 7 calories to process these calories, but if you ate a 350 calorie turkey sandwich consisting of mostly protein with some carbs and fat then you would burn approximately 50 calories to digest the protein alone!
Hey not such a bad reason for adding a little more protein into your diet... You get to burn more calories without spending more time in the gym!!!
TTFN
She was reading a blog over the holidays and the author was talking about TEF.
Well, let get a few things clear.... we live in a society full of acronyms. Which in this case is a P.I.A. since I didn't know that dog grooming blogs were getting into fitness subjects - who knew! OMG I still think that is bunch of BS! Sorry, got carried away.
So lets look at TEF.... it stands for the Thermic Effect of Food.
This is simply the calories your body burns in the process of digesting what you eat. Depending on what research you are reading up to 20% of what you burn on a daily basis is made up from TEF. This number can be larger or smaller based on the specific foods you eat!
The TEF for Fat is a measly 3% (so a high fat diet will lower you overall caloric burn from TEF)
The TEF for Carbohydrates is 7% (a little better)
The TEF for Protein is 25 - 30% (now we are talking)
How does this work? If you eat 100 calories of fat, you only burn 3 calories to send those calories to you hips. If you eat 100 calories of carbohydrates you only burn 7 calories to process these calories, but if you ate a 350 calorie turkey sandwich consisting of mostly protein with some carbs and fat then you would burn approximately 50 calories to digest the protein alone!
Hey not such a bad reason for adding a little more protein into your diet... You get to burn more calories without spending more time in the gym!!!
TTFN
What Women Want!
Ya...like I really understand what women want! :-)
I received an email a few days ago and it talked about where the fitness industry is going in 2008. It talked about aerobics is out and strength training is in. It also talked about kettlebells and hard core training and how it is on the rise.
All this has an effect on my business, but honestly, I really don’t care. I am not a trendy type of trainer and HPC, Inc. isn’t a trendy type of company. Although all of us study training and its effects on the human body on a daily basis, we know what works and works well. The proof is in our clients.
The most interesting thing about this email was the new wave of training for women. It is called strength training. The so called experts are now saying that women should train the same as men. DA!
Let’s put this as simple as possible. Men have muscle, women have muscle. To become lean and muscular, you must resistance train and consume a calorie restricted diet. If a man does this with some adjustments to his diet, his muscles will grow and his body fat will reduce. If a woman does this, she’ll develop muscle and her body fat will reduce.
Can a woman develop bulky muscles like a man? NO! So why should a woman train any differently than a man? They shouldn't! Granted, the weights they are lifting will be different, but nothing else. The experts are right!
Here is a basic physiology lesson. To develop big muscles, you must lift heavy weights performing medium to high reps, your calorie intake must be very high and your routine usually is split into specific body parts. It's the program body builders have been using for years...
To build strength, you lift heavy weight performing low reps, working specific exercises.
OK ...So how is your training different from other types of training?
The system of training that we use is designed to build muscle and decrease body fat, be it man or woman. It's called high frequency training.
We train the total body 2-3 times per week. We perform multi joint and combination exercises utilizing medium to heavy weights with a rep range from 5-10 reps. We never sacrifice form for the amount of weight lifted. We also use a variety of different of implements as well as varied rest periods. We burn mucho calories during the workout, so your body is busy replenishing the muscles throughout the day. We increase your metabolism the other 23 hours of the day. Increases in metabolism, you burn more stored calories (fat) you get leaner and stronger.
Allow me to share with you what some of our ladies can do.
We have women who can do unassisted pull-ups, ranging from the ages of 30-50.
We have a 81 year old client who trains with 50 year olds and she keeps up. Her workout is varied to some degree with various exercises and for various reasons, but that is normal.
We are experienced enough to make those adaptations.
We have numerous ladies who can do 10 plus push-ups. None of these on the knees kind of push ups!
Most our female clients who have been with us for more than 6 months can perform 50 prisoner or Hindu squats non stop. If you don’t think that is hard, give it a try.
I know I am bragging a little, but these ladies work hard and I'm proud of their determination. Yes, I said it, it is very hard work! They sweat, grunt, and yell sometimes (usually at me), plus they are consistent, dedicated and results driven, I am very proud of the ladies who we are fortunate to train.
The results these ladies have had are phenomenal. Many have transformed their bodies and many more will in the coming months and years. The bottom line is this. If you want results, you have to work hard.
Aerobics is out; rubber coated Barbie bells are out, machine workouts are out, and fru fru training is out.
If you want results, train with our system of training. We are going to release our training system to the general public in 2008. Our first E-Book will be released in early February, entitled The New Rules of Fat Loss.
If you want a copy, please contact me. This is a great primer for those who can’t find the time to hit the gym, trust me this E-Book is for you!
We are also planning on releasing a cook book as well. As a colleague of mine once said, "90 percent of abs are made in the kitchen."
So set your health, fitness and performance goals for 2008 and make this the best year ever. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart.
Til next time....
I received an email a few days ago and it talked about where the fitness industry is going in 2008. It talked about aerobics is out and strength training is in. It also talked about kettlebells and hard core training and how it is on the rise.
All this has an effect on my business, but honestly, I really don’t care. I am not a trendy type of trainer and HPC, Inc. isn’t a trendy type of company. Although all of us study training and its effects on the human body on a daily basis, we know what works and works well. The proof is in our clients.
The most interesting thing about this email was the new wave of training for women. It is called strength training. The so called experts are now saying that women should train the same as men. DA!
Let’s put this as simple as possible. Men have muscle, women have muscle. To become lean and muscular, you must resistance train and consume a calorie restricted diet. If a man does this with some adjustments to his diet, his muscles will grow and his body fat will reduce. If a woman does this, she’ll develop muscle and her body fat will reduce.
Can a woman develop bulky muscles like a man? NO! So why should a woman train any differently than a man? They shouldn't! Granted, the weights they are lifting will be different, but nothing else. The experts are right!
Here is a basic physiology lesson. To develop big muscles, you must lift heavy weights performing medium to high reps, your calorie intake must be very high and your routine usually is split into specific body parts. It's the program body builders have been using for years...
To build strength, you lift heavy weight performing low reps, working specific exercises.
OK ...So how is your training different from other types of training?
The system of training that we use is designed to build muscle and decrease body fat, be it man or woman. It's called high frequency training.
We train the total body 2-3 times per week. We perform multi joint and combination exercises utilizing medium to heavy weights with a rep range from 5-10 reps. We never sacrifice form for the amount of weight lifted. We also use a variety of different of implements as well as varied rest periods. We burn mucho calories during the workout, so your body is busy replenishing the muscles throughout the day. We increase your metabolism the other 23 hours of the day. Increases in metabolism, you burn more stored calories (fat) you get leaner and stronger.
Allow me to share with you what some of our ladies can do.
We have women who can do unassisted pull-ups, ranging from the ages of 30-50.
We have a 81 year old client who trains with 50 year olds and she keeps up. Her workout is varied to some degree with various exercises and for various reasons, but that is normal.
We are experienced enough to make those adaptations.
We have numerous ladies who can do 10 plus push-ups. None of these on the knees kind of push ups!
Most our female clients who have been with us for more than 6 months can perform 50 prisoner or Hindu squats non stop. If you don’t think that is hard, give it a try.
I know I am bragging a little, but these ladies work hard and I'm proud of their determination. Yes, I said it, it is very hard work! They sweat, grunt, and yell sometimes (usually at me), plus they are consistent, dedicated and results driven, I am very proud of the ladies who we are fortunate to train.
The results these ladies have had are phenomenal. Many have transformed their bodies and many more will in the coming months and years. The bottom line is this. If you want results, you have to work hard.
Aerobics is out; rubber coated Barbie bells are out, machine workouts are out, and fru fru training is out.
If you want results, train with our system of training. We are going to release our training system to the general public in 2008. Our first E-Book will be released in early February, entitled The New Rules of Fat Loss.
If you want a copy, please contact me. This is a great primer for those who can’t find the time to hit the gym, trust me this E-Book is for you!
We are also planning on releasing a cook book as well. As a colleague of mine once said, "90 percent of abs are made in the kitchen."
So set your health, fitness and performance goals for 2008 and make this the best year ever. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart.
Til next time....
Saturday, January 5, 2008
Do You Trust Your Vision?
If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them." -Henry David Thoreau
That is a pretty good quote to start out 2008 - isn't it!
I think that we have all had visions some time in our life. I know that I have.
A vision is something that has been seen. It is an amazing thing that visions can take on a life of their own and find the support they need to come to fruition.
I remember when I began playing tennis - after that first day I was hooked.... My first introduction to tennis was with a classmate in the 6th grade. She was showing me how to play. I was kind of a cocky kid(hard to believe.. huh?) and fairly athletic so this tennis stuff looked easy. Well, Noreen showed me the basics and then we started to hit the ball back and forth across the court. Hitting from the base line seemed way to easy, and I had seen Noreen take the ball out of the air. That seemed pretty cool! So being the "boy" I figured I'd give that volley thing a shot. Boy was I wrong! I found myself on my butt with a bloody nose. Hum...this new friend of mine looked concerned at the time, but she did have a smile on her face. Later I found out she was one of the most competitive people I would have ever known.
That day I vowed that I would never get hit like that again with a tennis ball - sure enough I never did... I worked my arse off the next several years on that stupid game. I ended up playing four years in high school, same in college and was fortunate enough to play in a few pro tournaments. I ended up teaching tennis through high school and college and started doing physical training for tennis players when I was 18. During that time, the notion of strength training for tennis players was unheard of. This career was all do to a bloody nose and a desire to learn as much as I could.
I always had a vision to play tennis at a very high level. That started in about 8th grade. I was determined and driven, and I set goals and worked hard each day, worked on something specific at each tournament and set out every year to make my vision a reality.
I believe that everyone has a vision to succeed - to do successful you must believe in that vision. (No matter how crazy it might seem to those around you.) I believe that visions are important stepping stones along the path of destiny. If you trust your vision, the means of fulfilling it seem to gather round in support. When a vision comes from the heart and is coupled with the willingness to work, MIRACLES CAN HAPPEN.
Here is a funny thought, remember what the Queen said when Alice In Wonderland noted that one can't believe in impossible things: "I dare say you haven't had much practice. When I was your age, I always did it for half an hour a day. Why, sometimes I've believed as many as six impossible things before breakfast."
My challenge to you is to set more daily challenges for yourself and try to accomplish them by a certain part of your day. If you can set some difficult things and accomplish them before breakfast how awesome would you feel! Always try to challenge yourself. I like this idea because it holds you accountable and it creates a foundation for a vision you have in mind.
Never give up on your vision and Always trust in that vision....NO MATTER WHAT IT TAKES!
Til next time...
That is a pretty good quote to start out 2008 - isn't it!
I think that we have all had visions some time in our life. I know that I have.
A vision is something that has been seen. It is an amazing thing that visions can take on a life of their own and find the support they need to come to fruition.
I remember when I began playing tennis - after that first day I was hooked.... My first introduction to tennis was with a classmate in the 6th grade. She was showing me how to play. I was kind of a cocky kid(hard to believe.. huh?) and fairly athletic so this tennis stuff looked easy. Well, Noreen showed me the basics and then we started to hit the ball back and forth across the court. Hitting from the base line seemed way to easy, and I had seen Noreen take the ball out of the air. That seemed pretty cool! So being the "boy" I figured I'd give that volley thing a shot. Boy was I wrong! I found myself on my butt with a bloody nose. Hum...this new friend of mine looked concerned at the time, but she did have a smile on her face. Later I found out she was one of the most competitive people I would have ever known.
That day I vowed that I would never get hit like that again with a tennis ball - sure enough I never did... I worked my arse off the next several years on that stupid game. I ended up playing four years in high school, same in college and was fortunate enough to play in a few pro tournaments. I ended up teaching tennis through high school and college and started doing physical training for tennis players when I was 18. During that time, the notion of strength training for tennis players was unheard of. This career was all do to a bloody nose and a desire to learn as much as I could.
I always had a vision to play tennis at a very high level. That started in about 8th grade. I was determined and driven, and I set goals and worked hard each day, worked on something specific at each tournament and set out every year to make my vision a reality.
I believe that everyone has a vision to succeed - to do successful you must believe in that vision. (No matter how crazy it might seem to those around you.) I believe that visions are important stepping stones along the path of destiny. If you trust your vision, the means of fulfilling it seem to gather round in support. When a vision comes from the heart and is coupled with the willingness to work, MIRACLES CAN HAPPEN.
Here is a funny thought, remember what the Queen said when Alice In Wonderland noted that one can't believe in impossible things: "I dare say you haven't had much practice. When I was your age, I always did it for half an hour a day. Why, sometimes I've believed as many as six impossible things before breakfast."
My challenge to you is to set more daily challenges for yourself and try to accomplish them by a certain part of your day. If you can set some difficult things and accomplish them before breakfast how awesome would you feel! Always try to challenge yourself. I like this idea because it holds you accountable and it creates a foundation for a vision you have in mind.
Never give up on your vision and Always trust in that vision....NO MATTER WHAT IT TAKES!
Til next time...
Thursday, January 3, 2008
STOP looking at different diets!
Stop looking at different diets they really aren't very different anyway!
If you consume less calories and higher quality food, you'll lean up. That is THE diet. Everything else is just someones unique expression of those concepts.
Or it's marketing B.S.
Either way, all you need to know is that you should consume less calories and higher quality food. Your ultimate super advanced bonus diet tip... Drink more water and get more sleep!
Don't try a new diet this year. Keep a food log.
Grade your food log on quantity and quality.
My best suggestion to you is stop buying diet books, and start collecting cookbooks. There are some rally good ones. (Here is my shamless plug - as a matter of fact, I am coming out with one in a week or so)
In the mean time look for a cook book that promotes eating healthfully and nutritiously.
Pay careful attention to portion size.
This is the best and most honest nutrition advice you will ever get. I know its not sexy, but if you do this, you will be and look sexy in your new wardrobe!
Til next time.
If you consume less calories and higher quality food, you'll lean up. That is THE diet. Everything else is just someones unique expression of those concepts.
Or it's marketing B.S.
Either way, all you need to know is that you should consume less calories and higher quality food. Your ultimate super advanced bonus diet tip... Drink more water and get more sleep!
Don't try a new diet this year. Keep a food log.
Grade your food log on quantity and quality.
My best suggestion to you is stop buying diet books, and start collecting cookbooks. There are some rally good ones. (Here is my shamless plug - as a matter of fact, I am coming out with one in a week or so)
In the mean time look for a cook book that promotes eating healthfully and nutritiously.
Pay careful attention to portion size.
This is the best and most honest nutrition advice you will ever get. I know its not sexy, but if you do this, you will be and look sexy in your new wardrobe!
Til next time.
Tuesday, January 1, 2008
What you can expect for this New Year
I've been way to serious of late. I know, I know, the holidays, new year - new you and all of that, but the truth is, that if we don't insert some fun making these changes over the next year our chances of being successful goes down dramatically. That said, I had a moment of inspiration and imagined headlines at CNN and Fox for this coming year - hey it’s just the start of a whole new year, I may not be that far off. For the record, expect the following:
A number of books written by overweight people in aggressive defense of overweight people will soar to the top of the bestseller lists, with such titles as Call Me Fat One More Time and I’ll Sit on You and What Are YOU Looking at, You Skinny Little &%#@!!?
Video of a 335-pound housewife in Muncie, Indiana attempting to do jumping jacks in time to Abba’s “Dancing Queen” will be the most visited video on YouTube for six consecutive weeks. She will subsequently make appearances on the Letterman, Oprah, and Rachael Ray shows, as well as the cover of MacWorld magazine.
Researchers will discover a genetic link between obesity and being able to touch the tip of your nose with your tongue.
Jay Leno will be fined by the FCC for telling a joke that begins “What do you call…” and ends with the punchline, “The Paris Hilton diet,” but which is too graphically crude to be fully repeated here.
Six states will pass laws limiting or banning trans fats in fast food outlets. Just to be contrary, Texas will pass a law requiring them.
Health experts will raise their prediction of how many Americans will be obese in the year 2020, from 70 percent of the population to 103 percent (with those who weigh over 400 pounds being counted twice).
The fad diet of the year will be based on Brussels sprouts, licorice, dill pickles, hominy, and nausea. Called the Gag Me Diet, it will enjoy short-lived, if intense, popularity, and then fade into obscurity.
Researchers will discover a demographic link between obesity and collecting Franklin Mint items.
Millions will attempt the so-called Second Life weight-loss program, in which the avatars of overweight gamers are made to lose 30 pounds, and then taunt and ridicule their real-life models into following suit.
A rumor will sweep the Internet that McDonalds products contain dangerous amounts of lead; by the time the nationwide wave of paranoia has subsided, the company’s stock will have fallen 19 percent, while the average American will have lost seven pounds.
Researchers will discover a clinical link between obesity and having your bed in the kitchen.
It could happen, and no, I did not drink last night! Happy New Year!
Til next time....
A number of books written by overweight people in aggressive defense of overweight people will soar to the top of the bestseller lists, with such titles as Call Me Fat One More Time and I’ll Sit on You and What Are YOU Looking at, You Skinny Little &%#@!!?
Video of a 335-pound housewife in Muncie, Indiana attempting to do jumping jacks in time to Abba’s “Dancing Queen” will be the most visited video on YouTube for six consecutive weeks. She will subsequently make appearances on the Letterman, Oprah, and Rachael Ray shows, as well as the cover of MacWorld magazine.
Researchers will discover a genetic link between obesity and being able to touch the tip of your nose with your tongue.
Jay Leno will be fined by the FCC for telling a joke that begins “What do you call…” and ends with the punchline, “The Paris Hilton diet,” but which is too graphically crude to be fully repeated here.
Six states will pass laws limiting or banning trans fats in fast food outlets. Just to be contrary, Texas will pass a law requiring them.
Health experts will raise their prediction of how many Americans will be obese in the year 2020, from 70 percent of the population to 103 percent (with those who weigh over 400 pounds being counted twice).
The fad diet of the year will be based on Brussels sprouts, licorice, dill pickles, hominy, and nausea. Called the Gag Me Diet, it will enjoy short-lived, if intense, popularity, and then fade into obscurity.
Researchers will discover a demographic link between obesity and collecting Franklin Mint items.
Millions will attempt the so-called Second Life weight-loss program, in which the avatars of overweight gamers are made to lose 30 pounds, and then taunt and ridicule their real-life models into following suit.
A rumor will sweep the Internet that McDonalds products contain dangerous amounts of lead; by the time the nationwide wave of paranoia has subsided, the company’s stock will have fallen 19 percent, while the average American will have lost seven pounds.
Researchers will discover a clinical link between obesity and having your bed in the kitchen.
It could happen, and no, I did not drink last night! Happy New Year!
Til next time....
Ready for the New Year?!
1- Do you weigh more than you did at this time last year?
2- Do the clothes you wore last New Year's Eve still fit, or are they too tight?
3- Do you exercise more regularly now than you did a year ago?
4- Do you eat better than you did a year ago?
5- Are you healthier (lower blood pressure, lower bad cholesterol, higher good cholesterol, lower resting heart rate, etc) than you were a year ago?
You don't need me to tell you what your answers to these questions are. If you like the answers, congratulations, and keep doing what you're doing.
If you didn't like the answers , then it's time to look in the mirror and ask yourself if you're going to let another year of your life slip away without making some simple changes that could lead to dramatic improvements in your health, fitness, and appearance.
It's up to you.... and you CAN do it. Need some help? Following is a 9 part series to help get your head on straight so that you are more successful reaching your health and fitness goals.
May you and yours have a safe, healthy, happy and prosperous New Year!
Til next time
2- Do the clothes you wore last New Year's Eve still fit, or are they too tight?
3- Do you exercise more regularly now than you did a year ago?
4- Do you eat better than you did a year ago?
5- Are you healthier (lower blood pressure, lower bad cholesterol, higher good cholesterol, lower resting heart rate, etc) than you were a year ago?
You don't need me to tell you what your answers to these questions are. If you like the answers, congratulations, and keep doing what you're doing.
If you didn't like the answers , then it's time to look in the mirror and ask yourself if you're going to let another year of your life slip away without making some simple changes that could lead to dramatic improvements in your health, fitness, and appearance.
It's up to you.... and you CAN do it. Need some help? Following is a 9 part series to help get your head on straight so that you are more successful reaching your health and fitness goals.
May you and yours have a safe, healthy, happy and prosperous New Year!
Til next time
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