I was sitting here thinking how tired I was, as I looked at my list of "to-do's".  I thought to myself I've got to get this done if I'm going to reach the goals I have set.  But honestly, I just wasn't feeling it.  So I leaned back in my chair as I sat at my desk and just kind of looked over the quotes I have hanging around my office.

And then it hit me P-O-W!!!

I don't know exactly where or who I picked it up from, but there on my wall in large letters it says, "Don't Let Life Get in the Way of Your Progress".

When you find yourself tired from the day, you don't feel like making your meals, you don't feel like doing your cardio, stretching or rolling, remember the old saying, Successful People Do the Things Unsuccessful People are Unwilling to Do. If it were easy to be financially independent, everyone would be wealthy.  If it was easy to be in-shape and fit, everyone would be in-shape and fit.

The fact of the matter is it takes commitment and work to achieve your goals no matter what they are. Everything from how well you plan out your goals (time perspective), to what you think about (reticular activation), to who you surround yourself with (coming soon), all dictate and influence what your results will be. The truth is, it's not crowded at the top because most people, in this age of convenience and "feel good", don't have the commitment or work ethic to create their dreams. They would rather complain or give excuses as to why they haven't accomplished the goals they've set. For some, comfort and boredom are more satisfying than challenge, accomplishment and success.

We all have all sorts of excuses as to why we can't do such and such. Everything from work, to family responsibilities, to not having enough time (I hear that one a lot), to just being plain old tired. Granted sometimes in this fast paced world we find ourselves just completely out of gas.  And the best thing for you at that time would be a good nap.  But I believe more often than not, we all give ourselves excuses for why we can't accomplish ________ (fill in the blank) because it's easier than buckling down and getting to work.

Be honest, doesn't it feel great when you've set a goal, planned it out and achieved it?  Isn't it validating to have created something and see the benefit it gives others? Don't you feel SO motivated when you see those extra pounds come off, take a few more seconds off your run time or are able to save a little more money by the end of the month? The work is worth it.

Make the plan.
Get emotionally connected to the goal.
Be consistent in doing something each day towards that goal.
And GET IT DONE!


All I have to say is Reasons or Results -- which one will you have in 30, 60, 90 days?


Let me know if this information was helpful.


A client asked me the other day why do I think it takes some people so long to get results while other people seem to have faster results. 


I think this is such an outstanding question.


It’s all about habits.  Some people will come in each week and do hours of cardio, but then leave the gym and pay little to no attention to what they eat. Likewise others will come in do all sorts of rehab exercises and then go and sit in their office chair with their legs crossed for 3-4 hours a day and wonder why their knee or hip is still bothering them.


It’s all about HABITS.  To me the whole idea of working out, exercising and training is so that it makes what we do in our day to day life easier and more enjoyable. If you spend 3-4 hours a week exercising, but spend 20-30 hours a week sitting improperly or not paying attention to what you eat, you’ve dismantled all the hard work you’ve done at the gym.


See, working out, training and exercising is like fluoride for the body.  It fortifies the body so it doesn’t break down while you’re going through your daily routine. Eating properly does much the same thing. It fortifies and encourages your body to burn fat, digest and eliminate properly and repair damaged tissues.

The curious thing is many people treat fitness like we do our car repair. We think if we just show up and do some exercise, that’s the end of the responsibility. Unfortunately you can’t just drop off your body and pick up a new one, without aches and pains, and the perfect shape you want.  You have to be aware of your habits outside the gym as well.

Simply put, health, fitness and wellness is a lifestyle.  It is something that should be made part of your everyday living if you are going to get results and reach your goals.

Here are some HABITS to assist you in reaching your goals.


1.)   Focus on the task at hand.  If you’re training, train, don’t make it a social outlet. Get what you came to get done, done.

2.)   Plan your meals in advance. Make food choices that assist you in reaching your goals. You deserve to see the results of all your hard work, and it will help you stay motivated.

3.)   Get body work/massage done regularly. Whether it’s going to a massage therapist or using a roller or tube for self massage, take care of your body. It’s as important as changing the oil in your car.

4.)   Be aware of your posture. How you sit in your chair, how you walk, how you stand. You spend WAY more hours doing these things each than you do training – Fortify!

5.)   Get your rest. At the pace most of us are working, none of us can afford to miss any sleep. It’s a necessary part of recuperation both mentally and physically.


Your habits, like it or not, decide your success in anything you do in life.  Don’t just go through the motions. You’re putting in the hard work, why not see the results? Whether it’s physical pain, a few extra pounds you want to get rid of, or a financial goal you have set for yourself, your habits will dictate your success.

As always, let me know what you think.  Was this information a helpful reminder?
Jun
18
2010
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I’m going to make this post as straight and to the point as possible.  I was asked a couple of days ago what do I think about eating red meat.

 

First off, I admit I do on occasion consume red meat.  When I do, I try to make sure it is a free-range or organic lean steak.  That being said, understand that red meat is not for everyone. 

What's interesting is that as I sat and really gave thought to this question I realized the question is not so much about "eating red meat" as much as it is about the choices we make regarding food quality.

As you know, I don’t believe in one size fits all when it comes to nutrition.  Everyone is unique in their genetic make-up, activity level, and tastes, and thus have different tolerance levels and even allergies to certain types of foods.

There are 3 MAJOR concerns I have when discussing food choices, nutrition strategies, or "diets".

 

1.) What is your blood work telling you? Knowing your genetics/family history is a good indicator regarding what types of foods will or will not work with your body. Your blood work is a good indicator as to whether the food choices you are making are either helping or hurting your body. Be aware of how you feel after eating.

 

2.) How active are you each day? The body is a survival machine.  We were built to be active.  We spent hundreds of years running, jumping, climbing, avoiding predators, hunting for food and generally being active from sun up to sun down.  This activity level in addition to the climate largely dictated what types of foods were available to our ancestors.

 

3.) What kind of food quality choices do you make? Now in the age of convenience, highly processed foods, and a largely sedentary population, what is acceptable and healthy nutrition becomes a bit more tricky. When choosing a protein source, it should be a lean protein source that is either free-range or organically grown.

 

What I’m trying to communicate is that if you follow the previous outline I provided on how to construct your meals AND engage in challenging exercise 4-5 times/week, you will be able to tell very quickly which types of foods work for your body and which do not.

     

    It is not so much the food type that is the issue in this day and age, it is the way the food is produced that is really more of the problem.  Food raised and processed in unsanitary conditions is no good for anyone.  At the same time understand it is the WAY the food is produced, NOT the food itself that is the issue. I mean really, when you were a kid, did you ever think you would have to pay to have clean water to drink. Times and activity levels have changed and so must the way we chose the food we put in our bodies.

    Don't forget the blog post in which I discussed how you should construct your meals each day.  Here’s the link to refresh your memory (tips for constructing your meals).

    So, to keep it simple, make food choices that are as natural as possible.


    *Chose free-range or organic whenever possible,
    *Remember to keep your leafy green vegetable servings high and
    *Minimize your starchy carb intake, and for goodness sake
    *Get out there be as active as you can to help your body process the food you have taken in.

       

      As always, let me know if this information was helpful.

      Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress.
      – Alfred A. Montapert, American Author

      I chose this quote, because today, as I sat for a moment between clients, I realized how many people just haphazardly go from one movement to the next with what appears to be no rhyme or reason.  Their workout appears largely machined based.  But darn it if they don't typically LOOK busy.  Interesting enough these also tend to be the same people that complain of making little progress to their goals.

      I'll Keep It Seriously Simple.  If you are serious about getting ready for bikini season with the little time we have left before it starts getting crazy hot, here are a few tips that I guarantee will help you shed those extra pounds quickly.

      1.) Don't skip your core/ab workout.  Do it first while you're fresh and focused. It serves the purpose of getting the body ready for exercise and brings your mind into focus for the task at hand.

      2.) Put on your headphones and focus on what you came to do.

      3.) Pick 4-7 exercises that involve the total body or an upper body exercise followed by a lower body exercise. Do all movements in that cycle before resting for 2 min. Then do it again.  Repeat 3-4 times.  Then pick a different group of exercises again, 4-7 movements that utilize the entire body or alternate upper lower.

      4.) Utilize leg movements that force you to support your own body weight.  Sitting on a machine is fine if you're just starting out or in the midst of rehabing an injury. But by and large, your leg movements should include things like good old fashioned squats, lunges and deadlifts. There are literally hundreds of variations you can do that still fit the criteria of functional movement.

      5.) Utilize upper body movements that force you to utilize your core as well as the muscle being worked.  For instance, one-arm rows utilizing a dumbbell or cable, push-ups, pull-ups, bicep curls coupled with either lateral raises or shoulder press all on 1 leg (7-10 reps per side).

      6.)
      Plan your meals ahead of time.  Do NOT wait till the last minute, find yourself starving and make a poor choice in nutrition. Heck you're going to the gym, why not see the results.

      7.) Before you start any of the above steps, take your measurements.  Get a body composition done. Take your waist, hip, chest, and shoulder circumference measurements.  You're going to the gym, might as well be sure you;re getting the results of all that time.

      As always, let me know if this information was helpful.

      PS.  Be sure to print this out so you can get the benefit of all 7 secrets.
      I guess I'll have to be the Bad Guy this week. 

      I am often approached and asked about such and such exercise or cardio routine. The individual is usually very excited and has high hopes that THIS specific program or exercise is THE answer to whatever has been sabotaging their success.

      I hate to break to you, but there are no magic exercises, there are no bad foods and you don't have to run for hours to achieve a good cardio burn that burns crazy calories.

      Marketing is the aspect of business whose goal it is to SELL you something, typically for their benefit, not yours. Ask yourself if it make sense before you purchase it or build your expectations up.  If it sounds too good to be true, it probably is.  Think about it, if it were that easy wouldn't everyone be wealthy, fit, and stress-free.

      What I can tell you is that you will have to make a serious commitment to your goal to make it happen.

      Let's take the good old idea of cardio. For ages now people have been under the impression that slow, or "fat-burning zone" cardio is the ONLY way to do cardio if you want to burn fat.  Now if you listened to my audio on the 20 Most Asked Fitness Questions, you know that, slow, "fat-burning zone" cardio is for those of you just starting out on a fitness plan or do not have clearance from your doctor. Otherwise, interval training provides the ultimate results in body fat loss.  There's no magic to it.  

      What about nutrition?  Conventional thinking says you have to starve yourself or eat like a bird in order to reach your weight loss goals. Most of my clientele, especially when I first started with them, were eating too little and throwing their body into starvation mode.  Since the body is a survival machine, it hoards all the calories it can to avoid starving. You need to eat 3 regular meals and 2 snacks per day in order to lose weight quickly and keep it off.

      I also recently heard the statement "I only do cardio because I don't have time to do resistance (weight) training". Guess what? Circuits would accomplish both goals.  Doing 5-7 resistance exercises in a row that involve/require your total body to work will burn FAR MORE calories than cardio alone.  Don't believe me? Google it. You don't have to spend hours upon hours at the gym unless you want to. There are effective ways to train your body to get the results you want and still leave time for a fulfilling life.

      Don't be misinformed. I WILL provide you with accurate information and products that WILL get you results quickly.

      Sorry to be the Bad Guy, but someone had to dispel the myths, rumors, and magical thinking.  Besides, none of those ways of thinking will ever get you to your goals.

      As always, let me know if this information was helpful.
      I was reading an article this morning that talked about success and what it takes to achieve financial goals.  But as I read it I realized that the rule it suggested for success in the financial world can be applied to being successful in any realm of life; As it relates to my posts -- health, fitness, and wellness.

      It actually got me thinking about my own 'list' of traits or habits necessary for success.  These are basically things I've picked up in my reading or observations I've made about successful clients and friends over the years.

      I thought about what separates those that achieve their body transformation goals quickly, from those who make only a little progress or those that take 2 steps forward and 1 step back.

      Here is # 1 on my list.

      Regardless of your advantages or disadvantages you can be successful in whatever you choose if you have "Time Perspective". Time Perspective refers to the amount of time that you take into consideration when planning your day to day activities and when making important decisions in your life. It works to create success with finances, body transformation, and just about anything else you Really Want to Change. In short, HOW YOU SPEND YOUR ENERGY F/X YOUR RESULTS.

      Take the time to plan for your success, whether its making your meals in advance, putting time in your schedule for self-massage and stretching, or time to be still and allow those creative juices to flow for inspiration and achievement.

      Don't just be busy, be productive.  And sometimes being productive actually means being still to reflect, get clarity, and modify your plan to increase your chances of success.

      As always, let me know if this info is helpful.


      HELP!

       

      I’ve been blog posting largely based on the experiences I have had or presently have with clients.  So far I’ve shared information on using self-massage techniques to help get you out of pain, information on carbs and generally how to create meals that will keep you on track, how to get rid of painful wrists and shoulders, and how stress may be sabotaging your weight loss efforts, and finally I shared with you how to assess the magic bullets that the media is constantly trying to sell you.

       

      What I realized however is that while I may think the information is valuable and important, that doesn’t mean you do. So I thought the best way to improve the quality of the post that I put up is to ask you, “Is anyone experiencing pain issues I have not addressed, or has a nutrition question that might assist you with?"

       

      I believe this whole social media thing is a great opportunity to share valuable information and network at levels never seen before.  Though I realize that this is often the case, I would like to use this social vehicle to inform and empower as many of you out there as possible, to assist you in getting out of pain, get into your best shape, and improve your overall quality of life.  Yeah, I know it’s sounds kind of corny, but hey, it’s the gift I have and I want to share it.

       

      Let me know if there is anything I can help you with.

      I’ve had it!


      I’ve sat quietly by and politely smiled when I’ve heard people speaking about the huge success of using this potion ‘X’ or make claims about this pill ‘Y’ or tonic ‘Z’. Commercials, magazine ads, and advertorials (when a company writes an article that appears to be informational or educational in content, when in fact it is an advertisement for their product) are making all sorts of claims about what we all NEED in order to be healthy.



      I was watching TV the other day and noticed several ads came on about a product that was touting the health benefits of a certain drink. I remember yet another one that talked about the lack of nutrients in our soil, so people should start taking these pills to assure their health. Then of course there was the exercise DVD's that tell you how amazing your results will be by doing their 'special' program.



      Needless to say I am all for health, fitness, and wellness. But is it just me, or has the marketing and snake oil selling gotten way out of hand?



      I don’t deny that the quality of the soil is depleted, and that we probably all take in more toxins than is healthy for us. What gets under my skin is the shear outrageousness of the claims and the backwards thinking that is used to sell the products.



      If you have the discipline to take product ‘X’ 4 times per day with meals and every other weekend, couldn’t you use that same discipline to prepare your “real food” meals prior to each day and receive even more benefits from consuming actual food instead of a pill or drink?



      The same idea applies to your health. There is no magic exercise program out there, only the one that you commit to doing on a consistent basis.  If you’re consistent and improve the way you eat, you will get results. Now for some people that may be hiring a Fitness Coach, or purchasing a set of exercise DVD’s, but you have to utilize the information and motivation if you want to see a result from your investment.  Just showing up and going through the motions won't give you the results you want.



      I don’t know about you, but it sounds like some old fashioned reality is what is needed to me.


      1.)    Your body was built to move. Because we spend so much time inactive,  exercise is a way to give your body what IT NEEDS – challenging physical movement that gets the blood pumping and produces and some perspiration. Remember Not All Movement is Good Movement. First get proper instruction.

      2.)    Watch what you put in your body. Garbage in, Garbage out. Take the time to prepare your meals ahead of time so you don't make poor food choices because your starving. NO amount of special antioxidant drinks or pills will cure inactivity and poor food choices!!

      3.)    Make time for consistent fitness in your life, if not daily then 3x/week minimum. Many of us are stressed out beyond belief. How well you take care of your physical body, or fail to, will dictate how long and how well you live and enjoy your life.  Energy drinks won't fix the problem.


      4.)   Make a Plan. If you really want to see a change in anything in your life, make a plan with 3-4 realistic short term goals and 1 long term goal, and get to work.


      It is my intention to use these blog posts to assist you in achieving your health, fitness and wellness goals, by providing reliable, practical information that when you use it consistently, you will get the results you need.



      Make a commitment to yourself Today to Get Out Of Pain, and Get In Your Best Shape.



      Here’s a FREE BONUS to get you started.

      WELLNESSTOFITNESSIN4EASYSTEPS.doc

      You know that old saying “sometimes you can’t see the forest for the trees”?  This morning I was reminded of just “how deep in the trees” I am. 

       

      One of the guys I see at the gym quite often approached me this morning and asked me about some nagging knee pain he’s been experiencing.  He said it’s been going on for 4 weeks now and getting progressively worse. I asked him the usual questions and he told me that there hadn't been any impact to the knee itself, he hasn’t felt any decrease in stability, mostly that it’s just been a growing problem over the past several weeks.  It’s gotten to the point now where he is unable to enjoy his usual cycling and running.  In addition, after sitting for long periods of time, standing up is quite painful, though the pain decreases after moving around for a bit.

       

      I asked, “Do you do any self-myofascial release”?  He said, “What’s that”?  I said, “Let me show you."  I then proceeded to demonstrate how to do it using my Energy F/X Tube so that he would feel a decrease in the knee pain he was having.

       

      While I was demonstrating the techniques it hit me...

       

      I take for granted that many people don’t know about the benefits of self-myofascial release.  In a nutshell, self-myofascial release is a type of self-massage using a hard roller, tube or ball.  It helps break up scar tissue and increases blood flow to the affected area.  Not to mention it can increase your range of motion and improve performance.

      A lot weekend warriors and sedentary people end up feeling stiff and hurting, and mistakenly believe there is something wrong with their joints that might require surgery.  In fact, most of the time all they need to do is regular self-myofascial release.

       

      Before you give up hope and think the only alternative to being in pain is surgery, check out the videos I've posted on my website that demonstrate how to use self-myofascial release techniques to get out of pain.  It's simple to do, and literally doesn't take more than a few minutes a day.  

       

      As always, let me know how these techniques worked for you.  And if you need to buy the Energy F/X tube, go to http://energyfxfitness.com/_product_78512/Energy_FX_Tube to order it.  

      As I discussed in part 1, we can all admit that when we are under a great deal of stress it is difficult for us to commit to our healthy eating plan.
       

      I discussed the hormones Cortisol (the stress hormone) and Serotonin (the feel good hormone) and how they each play an important role in food cravings, and fat storage.  In part 2, let’s take a closer look at stress and ways to manage it so that it doesn’t sabotage your weight loss goals.

       

      Stress is a part of life.  Whether it’s the baby crying, the irritability of a loved one, the endless deadlines at work, or the constant flow of bills, stress is a part of all of our daily lives.  But not all stress is bad.  In some cases stress actually assists us in being our best selves by increasing our awareness and attentiveness to a situation. As a practicing psychotherapist for 7 years, and a fitness coach for the past 14 years, it has been my experience that the main culprit when it comes to stress sabotaging weight loss goals is chronic stress.

       

       

       

      Stress is defined as a mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences affecting physical health, usually by increased heart rate, a rise in blood pressure, muscular tension, irritability, and depression.

      I want to be clear; a “stressor” is the precipitating event or situation which can cause a response of “stress”.  Thus, a stressor is only stressful if you deem it to be so.  How you handle, or fail to handle the stressors in your life is what determines your stress level and your ability to maintain your commitments to your weight loss goals. 

       

      There are two types of stressors:

      • Acute stressors which are similar to the flight or fight response, where you have an immediate physical response to the event, situation, or request and
      • Chronic stressors which are directly related to long term exposure to situations in which you respond to in a stressful manner.   What we need to understand and remember is that stress is as individual as styles and tastes of clothes.  What one person finds intolerable, another person may not be bothered by at all. 

         

         

        The first thing to do to learn to manage your stress level better is to start taking notice of situations that cause you stress.  What type of unique response do you have and to what types of situations?  Begin to notice your internal dialogue.  What is it saying?  Is it encouraging you to move forward or is it negative and self-defeating?  This first step is important because once you effectively identify your stressors you are now empowered to change your reaction to them.

       

      The second step is HUGELY important.  Because believing that you are capable of making the changes necessary to enjoy a better, less stressful life begins the process of healing.  Ask yourself, can you avoid the stressor altogether or at least minimize your contact and/or length of time with the person or situation that creates the stress? 

       

      Once you begin to believe that you can in fact change the way you respond to a stressor you can then begin to make the small adjustments towards experiencing less stress.  You can look at whether you are viewing your stressors in exaggerated terms. Are you trying to please everyone?  Are you being too rigid in your expectations?  Are you dealing with an all too familiar situation and expecting a different outcome? Then take some deep breaths to slow your heart rate and help clear your thoughts.  Look at these stressful situations as something you can cope with successfully.

       

      Stress creates many different reactions on a hormonal level, mental level and emotional level.  I believe you are capable of sticking to and achieving your weight loss goals.  Here are a few tips to keep you on track in the face of stress and cravings:

       

      By taking the time to read this valuable information, you have already demonstrated that you are ready to achieve your weight loss goals.  You have the information, now it’s time for action!  To change, one has to move.  You are now ready to handle stress, rather than it handling you.  Move to a place of power in your life. I know you can do it!  If you have any questions or have a unique situation let me you would like help with, please contact me.

      Here's your FREE-- Checklist_to_Reduce_Stress.pdf