Have you ever heard the saying "Show me who your friends are and I'll tell you what you're about?"

The older I get the more I realize that statement is SO powerful. You see whether it has to do with a certain financial goal or body transformation, the people you surround yourself with often times, directly or indirectly determine your results.

It's not that I believe other people control you, it's that the habits you create for yourself are either sustained, supported or sabotaged by those closest to you.  For example, if you have a certain financial goal and are saving to achieve that goal, but many of your close friends have to have the newest and coolest cell phone, or frequently go out to popular restaurants or bars, hanging out with these people will not assist you in achieving your goal. In fact, depending on how much time you spend with them it may completely derail your efforts to reach your financial goal.  Here's a different but equally important example. Say you're trying to lose weight and have a specific goal in mind by a certain date. If your close friends eat fast food, drink soda's, or eat other highly processed foods, and exercise very little, it becomes uncomfortable if not difficult to be around this set of friends and still stay on track with your goal. Because in either example, these individuals, who do not share your same goals and visions, actually make it much more difficult to stay on track because they are not committed to the same ideals.

This is why is it SO important that you surround yourself with people that match your values and ideals.  People that share your same values, and ideals about achievement and lifestyle only help to reinforce the values you hold.  Start to wander off the path and you are easily reminded just by being in their company.

Ever heard of a "Master Mind Group"? It's a group of like-minded professionals who come together to brain storm, create goals, plan strategies, and make each other accountable to each member's individual goal.  The purpose of Master Mind Groups is to enhance the success of each individual involved through the collective support and accountability of the group dynamic.

If you are serious about achieving any goal, financial or physical, the people closest to you can either assist you in achieving that goal or seriously derail your efforts. Whether it's a formal Master Mind Group or an informal group of friends committed to supporting each others' individual goals, the company you keep CAN determine the level of success you will have in life.

Surround yourself with people that:

1.    have values you aspire to have,

2.    set goals, commit to them and more often than not achieve them,

3.    have high levels of personal accountability and not excuses.


Then you can be sure that that same type of success minded "habit" will create the same success for you.

You always have a choice -- Reasons/Excuses or Results. Which will you have?

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

I figured with all of the hoopla I made about putting high quality fuel in your system, the least I could do is give you an example of a great post workout drink.

Here you go:

2 Cups of your favorite fruit (strawberry halves are my favorite)
1/2 Cup of water
3 Tbsp Honey
1/2 Tsp of Vanilla Extract
Pinch or dash of salt
2 Cups of Ice
1.5 Tbsp of Protein Powder (your choice of Egg, Whey or Rice. But be sure the amount you use equals 16-20 grams of protein)

Makes 2 servings containing:

8-10 grams of Protein
38 grams of Carbs

Combine the ingredients (except protein powder) in a blender. Blend until smooth. Add more water or ice based on personal preference. Lastly add protein powder and blend a few seconds to make sure it's well mixed.

So now you have a smoothie without all the artificial sweeteners and chemicals.  ENJOY!

As always, let me know what you think. 
Jun
25
2010
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As usual, I was taking in a little TV between client's while at the gym and I saw this advertisement come across: a sports drink rolls onto the screen and next to the bottle some print appears "contains 40 calories", followed by different sports drink rolling onto the screen and it shows print stating this sports drink "contains 25 calories", followed finally by the final sports drink, which we are told contains "zero calories".  Of course the implication is that you should pick a sports drink that has zero calories because calories are bad --- right?

Uh, did I miss something?  Aren’t calories something we consume every time we eat? Don’t we need calories to survive? How is consuming zero calories a good thing?


I have watched this marketing strategy of nutrition go from soup diets, to excluding complete food groups, to low fat, to non-fat, to low-carb, to the rage now, organic, natural and zero calories.

 

As I promised you in an earlier blog post, I will do my best to give you information that helps you succeed.  Sometimes that means I have to call it like I see it.  These marketing strategies may do wonders to sell products, but they do not assist you in reaching your goals.

 

As I mention in my “20 of the Most Frequently Asked Fitness Questions” (and yes, that was a plug for my audio), the main ingredient in sports drinks is sodium and sugar.  The truth of the matter is, most of us don’t sweat out enough sugar and sodium from our system during a workout to warrant the use of sports drinks.  Unless you are engaged in a high intensity sport or activity for a prolonged period of time (think triathlon or football practice in the hot sun for hours), most of us would do just fine drinking plain water.  I realize that’s not what some of you want to hear because so many of us define ourselves by the brands we purchase or consume.  But as I said I am here to give you accurate information to assure your success, not sell more units of brand X.

 

Let’s take this to the next step.  Have you ever read the label of a sports drink bottle? Besides, artificial sweeteners like High Fructose Corn Syrup (dangerous- read my article on artificial sweeteners), there are many other chemicals that make up a sports drink that I don’t think I can even pronounce correctly. Please explain to me how drinking dangerous artificial sweeteners and other chemicals is supposed to be good for your body and help you reach your goals.

 

The long and short of it is this:

 

1.)    Make good choices when fueling your body. Pick the highest quality you can. Avoid putting chemicals and artificial sweeteners in your body whenever you can.

 

2.)    Brand X won’t do more to help you reach your goals no matter what the advertisement claims. Remember marketing is meant to sell units, not necessarily help you reach your goals.

 

3.)    Choose water. Add lime, lemon, orange slices for flavor.  Most of us do not sweat out enough sodium and sugar to warrant the use of sports drinks.

 

This whole concept of zero calories is just another marketing ploy.  The easy way around this sabotage is to plan your meals in advance, kick butt during your workouts, and get your rest so you can function at your best both mentally and physically.

 

There are no short cuts.  Health, Fitness and Wellness are a lifestyle, not a sound bite.

 

This is just my opinion from 15+ years of experience.  As usual, let me know if this information was helpful.

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.

      Ok.  Here's tip #2 that will assist you in accomplishing any goal you are truly serious about.

      Have you ever thought about something, a car you plan on purchasing, a dress you want to buy, and suddenly around every corner you turn, there it is. That is a phenomenon known as reticular activation

      What that basically means is that once you make up your mind about something and have a sincere emotional connection to it, it activates your awareness to that item.  The interesting thing is, it works for just about anything.  Whether it be weight loss goals, financial improvement, an item you want to purchase or a way you want to stop or start behaving -- all effectively begin with using reticular activation techniques.

      That is why I often encourage the use of affirmations said 3-5x/daily (stated in a way as though the goal, item or quality has already been achieved), or posting images on your refrigerator of what you want to attain.  It sets the mind in the right framework of success.  It makes you more aware and connected to your goal and thus increases your chances of success.  Just making a statement and "hoping" it comes true is nothing more than wishful thinking.  But making that goal a daily, conscious focus is quite another thing. It cues your brain to be aware of opportunities that present themselves to assist you in achieving your goal.

       

      Reticular activation also involves visualization, so that you visualize your success or attainment of the goal you wish to achieve.  World Class Athletes have been doing it for years, CEO's have utilized the concept to create their success and many of my clients utilize these techniques to achieve their body transformation goals.

      In my Free Special Report and Audio I further outline how you can utilize goal setting and other reticular activation techniques.

      Set a plan, focus on it, execute it and achieve it.

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

      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.