What are YOUR Habits?
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 and 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 with 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 each of these things 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.
At the risk of sounding a bit too cliche, changing your habits can seriously change your life.
Remember the 80/20 Rule -- 80% of your results are based on 20% of your actions!
As always, let me know what you think.
Tips, Tricks, and Info Monday
Happy Labor Day!
Hope you've enjoyed your long weekend and are ready to tackle the short week ahead.
Today I have 4 items I would like to share with you that I am sure will take some of the guess work out of getting started on creating that new you.
The first is the easiest of them all. A new study just released states that it only takes a commitment of 15 minutes/day to actually add 3 years to your life. Imagine that, just 15 minutes per day and you can add 3 more years to your life -- quality years of course.
15 Minutes of Fitness Per Day
We are all looking for ways to get the results as fast as possible. So it doesn't surprise me when someone asks, "What is the best time to workout?" To be honest, the best time is the time that you can commit to on a regular basis. I realize not every person is an early riser, but if you've considered starting or changing your workouts to the morning, here's -- 5 Reasons to Incorporate Morning Workouts.
The next article I would like to share with you is actually for you to share with one of your friends that is on the fence about whether or not to commit to an exercise program. So often people make fitness as challenging and intricate as brain surgery. It doesn't have to be that way. It actually can be boiled down to the basics. I realize there is a ton of information out there that can confuse even the seasoned veterans. So here you go: 3 Simple Rules of Fitness
And finally, the last article of real value today is one that is actually a response to a person I ran into at the grocery store today. He asked me did I really believe that lifting weights could actually help him lose weight faster. DEFINITELY!! I've been in the fitness biz for over 17 years and let me tell you, it never ceases to amaze me how many people begin a weight loss program and only do cardio. If you're serious about wanting to shed body fat as quickly as possible, including resistance exercise is an absolute must.
Weight Training Routines and Weight Loss
And for the gentleman I met at the grocery store today -- add some weights and watch the difference it makes.
You know the saying --
Get On Track and Stay On Track!!
It's Monday. Time for more Tricks, Tips, and Info
Well, it's Monday again. So of course it's time for some information that actually works and saves you the trouble of trying to make sense of all the media hype and misdirection.
The first article is for those of you who are wondering does timing of meals really matter when it comes to putting on or keeping your muscle. Believe it or not, it actually does matter. Research has confirmed something that those of us in the fitness community have known for a while, eating an easily digested meal, high in protein and low in fat, directly after your workout preserves and assists you in gaining muscle. And remember the goal when it comes to transforming your body -- maintain your muscle and shedding the body fat.
Here's a little help: Muscle Building Effect of Protein Post Workout
The second article is an excellent read. Especially for those of you who really don't want to keep track your fitness progress and goals. Believe me when I say, it doesn't matter until you write it down. I don't exactly know what mechanism it is, but there is something about writing down a goal that is very motivating and spurs a sense of accountability. And what better way to achieve a goal than to make yourself truly accountable. That's how success happens in any realm -- making yourself accountable.
Need a reason? Here's 6 Easy Ways to Keep Your Fitness Goals On Track
And then we move to an issue that is always concerning to me, people looking for shortcuts when it comes to weight loss. I have to admit, there are many "diets" that can provide short term weight loss and body transformation, but few of them are truly safe. And to be quite honest, virtually none of them are something you can keep up for any length of time. So why bother? I mean seriously, transforming your body is a lifestyle change that takes time. It is something that you do step by step -- getting a bit more consistent each day and each week. Lasting body transformation is not something that happens quickly -- we're talking about changing habits here. So even the most committed do back step once in a while. But with a good program, consistent effort and realistic goals, You Can Do It!
Check this out: The Danger of Weight Loss Shortcuts
(by the way, holding your breath as a form of body transformation, doesn't work)
Only the real deal info here --
So Get On Track and Stay On Track!
Popular or Good? One Could Get You Hurt, The Other Fit
With the New Year upon us, so many people are making an effort to get into better shape. And that's a good thing for sure.
For some that means just finally getting off the couch and doing something -- anything to get the body moving. For others it means joining a gym, a group fitness class, a yoga studio, or some other structured group.
But beware, just joining a group doesn't always mean you will get fit, sometimes it can mean you'll open yourself up to getting hurt.
Check this out!
Now at first glance you might think I'm advocating that Yoga is bad!
WRONG!
If you read the article carefully you'll find in many cases you could replace the references and word "yoga" with group exercise, weightlifting, or any host of other fitness choices.
Not all instruction is good instruction. And just because an instructor is popular doesn't necessarily mean that they are good.
There is a difference!
So the the next time you go shopping for a way to get in shape be sure of 3 things:
1.) Start off slow regardless of your chosen interest; at a level you're capable of doing!
2.) Don't confuse popular with good. Make sure the instructor caters the class to the abilities of the various students. Not the other way around.
3.) No matter what you choose, remember your body needs a bit of variety -- stretching, resistance exercise, some type of challenging cardio, and yes, some time to recuperate.
And as the old saying goes, Those that don't make time for health will eventually have to make time for illness.
Choose wisely and Have Some Fun!
23 1/2 hours? Better Get Moving On This!
It's scary even for me to read. Especially when I think about the busy schedules everyone has, but the following two links are by far 2 of the most important things you need to consider this year!
Yes, I realize that sounds rather sensationalized, but believe me when I tell you the information shared in the following two links will indeed get you thinking about your life differently.
The first one I just received -- literally. And it impacted so much that I raced home to send this blog post out to you right away!
23 1/2 Hours by Dr. Mike Evans
or just watch the video below.
The next link is to a post I wrote a little while back that shares some pretty startling research on how sitting for over 3 hours at a time can actually decrease you life span. Yes, I do realize it's hard to believe, but it is actually backed with some interesting research. Either way you look at it, it should move you into action.
Sitting For Long Periods Can Kill You
No matter how you look at, both of these pieces really serve as great reminders that no matter how wonderful technology is, you still have to make time to take care of your body. And that means, whether it's getting out of pain, getting back to enjoying your favorite activity, or wanting to lose a few of those unwanted pounds, you have to get up, get out and move that body!
Have a day that makes you glad to be alive!
Cellulite - The Truth
I can’t take it anymore! If I see one more commercial advertising some magic cream, potion, or procedure to reduce cellulite “magically” I am going to go off the deep end! I can no longer sit by and watch women being lied to about cellulite or tricked into buying the next “scientific” finding– NOT, that is supposed to rid them of that unsightly area they have been frustrated with for so long.
So, after having a personal conversation with my television I sat down and did the research. Below I share with you what is being said, and what I have witnessed for years as a Fitness Consultant and Results Coach, providing guidance to my clientele to rid them or at least greatly decrease the cellulite areas they struggle with.
LET’S START FROM THE BEGININNING SHALL WE.
Cellulite is a term that is said to have originated in France more than 150 years ago. It began appearing in English publications in the late 1960’s. Widespread promotion of the term in the United States followed the 1973 publication of Cellulite: Those Lumps, Bumps and Bulges, You Couldn’t Lose Before, by Nicole Ronsard, owner of a New York City beauty salon that specialized in skin and body care.
Cellulite is described as the dimpling of the skin, caused by the bulging or protrusion of subcutaneous fat into the dermis (upper layer of skin), thus creating a rippling (waffling, orange peel syndrome, cottage cheese) affect of the skin. The culprit affects 85% - 98% of postpubescent females, though primarily targeting females over the age of 35. In some rare instances it is seen in men but is, as stated above, largely a female issue. The reason for this is that if you took a cross section of a women’s thigh you would see tight vertical fiber bands connecting muscle through the fat to skin (septa). Where the bands aren’t attached or have hardened, the fat bulges up, thus creating the classic rippling effect of cellulite. Men on the other are not as susceptible to the phenomenon because their fibers criss-cross (diagonal) and the fat cannot bulge up as easily.
Let the marketers and charlatans say what they want, but research shows that there is no significant difference between ordinary fat and cellulite. It has yet to be proven otherwise. In fact researchers at the Rockefeller Institute used ultrasonongraphy, microscopic examinations, and fat-metabolism studies to see “affected” and unaffected skin areas of seven healthy adult subjects (five women, two men; four affected, three unaffected). They found/concluded that (1) certain characteristics of skin make women more prone than men to develop cellulite; (2) the process is diffused rather than localized (meaning you can’t spot attack the problem); and (3) there were no significant differences in the appearances or function of the fatty tissue or the regional blood flow between affected and unaffected sites within individuals.
ARE THEY SELLING HOPE??
There are literally thousands of products on the market today, from shoes, to creams, to body wraps, to pills and injections that make mild to exaggerated claims about how their products rid the body of cellulite. They use all sorts of “interesting” scientific research to back up their claims. Now admittedly we are learning more about how the body works literally every week. So as I write this there may in fact be some group somewhere that is on the verge of a yet to be reviewed and approved magic “solution”. But in the meantime the truth is that many of these products and their associated research have yet to be published and reviewed in authentic peer reviewed journals that would legitimize their claims. Many more than I care to list are under investigation or in legal proceedings with the FDA and FTC for making false claims, and/or not producing the results they claimed. Yet you the public are left to make sense of all of this mish-mosh.
I REVEAL THE TRUTH
From the above we now know that there is no difference, supported by research, between ordinary fat and cellulite. We know that women are more susceptible to this phenomenon than men because of their structural issues regarding the fibers of the skin. Further we know much of what is being sold on the market today is suspicious at best. While there may be a few items that initially are appearing “promising”, most are a waste of money.
And though I hate to be the bearer of bad news, research has recently shown that one’s genetics are a large indicator as to who will have a more likely chance of getting cellulite. Since connective tissue genetics are passed down from our parents DNA, so is cellulite predisposition. In addition the more damage one does to their circulatory system (by eating poorly and not exercising for example), which feeds the skin cells and lymph vessels, the sooner cellulite may become apparent.
WHAT TO DO?
One thing that all the research I’ve done does conclude: Eating a balanced diet, containing: lean sources of protein, drinking plenty of water, fiber and whole-grain foods, and fresh fruits and vegetables as well as polyunsaturated fats is a good start. In addition they all suggest the importance of exercise, both as a way to maintain good blood flow, healthy muscle tone, and to de-stress. It is also suggested that one avoid unnecessary medications and smoking.
HOW I HELP?
When working with my clients, one of the first things I do is obtain an accurate body composition (body fat to lean muscle) reading. This allows us to set a baseline of where the client is at presently. It also allows you to set realistic short term and long term goals to attain. Next, I ask them to keep a food journal. Awareness of what you are eating is half the battle; so often most of us are just gobbling down meals, racing off to the next deadline or errand. Next, I begin to add some structure to their meal schedule so that we can get a handle on the amount of calories they are consuming. While that is in process we begin my unique exercise program called BILANEX, a system I have developed through years of research that utilizes functional exercises in a way that actually accelerates the metabolism by burning more fat, yet maintaining more lean muscle than any other program on the market today. My unique BILANEX SYSTEM allows my clients to burn those unwanted calories as well as strengthen and maintain the lean muscle that keeps their body looking and feeling young.
It has been my experience that there is no such thing as spot reduction.
Those frustrating areas of your hips, thighs and buttocks are best transformed through regular exercise and proper nutrition. Now this doesn’t mean spending hours in the gym. What it does mean is committing to making lifestyle changes that decrease your chances of getting cellulite or if you have it, decreasing it quickly.
No exercise is going to change your genetics. That die was caste long before you became unhappy with certain areas of your body. However while science is still figuring out its next potion to sell you, you have proven methods already available to you that get results.
The question becomes, is change what you really want? How will you spend you money, time, and energy.
About the author:
Kurt Elder MSW, CPT is a Fitness Consultant and Result Coach. Kurt has been in the health, fitness and wellness industry for over 20 years. He has been a practicing psychotherapist, competitive athlete, and world record holder. He holds a certification from the National Academy of Sports Medicine. Kurt is currently the owner and operator of Energy F/X Fitness Consultants. Kurt is a highly sought after authority in rehab and sports conditioning as well as weight loss. His approach, aided by his unique background, allows an experience of total transformation of his clients. Kurt may be contacted at http://www.energyfxfitness.com or call me at (310) 895-4464.
How Do YOU Define Fitness?
It's a funny thing, depending on who you ask, fitness can be defined in so many different ways.
Ask your everyday weight lifter and they'll tell you fitness is about big muscles and how much you can bench or bicep curl.
Ask a distance runner and they'll tell you fitness is about shaving time off of their distance; getting faster
Ask a yoga enthusiast and they'll talk about being able to hold a certain pose for a period of time.
Ask a mixed martial arts fighter and they'll tell you fitness is a combination of things, ranging from cardio conditioning, to flexibility, to a certain level of physical strength.
You know who is right?
They all are!
That's why it's so important that you be clear about what fitness means to you. Because if your idea of fitness matches the mixed martial artist, running long distances and being concerned about shaving time off your best is probably not going to give you the results you want.
If you're serious about wanting to achieve your goals, it's hugely important that you pick workouts and eating programs that support your efforts.
I suspect if you're reading this blog then your goal is not the same as a distance runner, nor a yoga enthusiast. You want to get out of pain, or transform your body now!
For those of you looking to get lean in as short a time as possible, check out this link: The End to Ordinary Cardio.
Need more motivation and an alternative cardio routine? Check out this link: The Ultimate 8 Week, HITT, For Fat Burning Program.
And since I like to over deliver quality information, here's one more for the record: Jump Start Your Metabolism
The above 3 links should get you in shape quickly, still in time to show off your transformed body.
So --
Get On Track and Stay On Track!
Your Final Movement To Fight SB Syndrome
Happy Friday!
I do hope this month I did a good job at keeping things simple and to the point. I realize we all have busy schedules and like to get the information we need quickly and effectively.
That being said, how is your fight against SB Syndrome going? Are you helping yourself or someone you know that is in need?
I've given you some really great movements this month to help you get on track with not only fighting SB Syndrome, but also getting that all important core in shape as well. Remember what we discussed, it's not just about vanity when it come to the glutes/butt, it's also about keeping back pain away. So the way I see it, it's a win/win situation. You not only get well shaped, effectively functioning glutes, you also ensure that you won't have back pain as a result of a weak core or glutes that just hang there and don't do anything.
Keep practicing your movements weekly and enjoy the results.
Check the video below for your final tool in fighting SB Syndrome.
Kurt Elder of Energy F/X Fitness demonstrates the Squat with a bit of added twist -- try raising a weight while squatting. Great exercise for the core and gl...
Still Fight SB Syndrome? Week 4
Here we are at week 4 on my campaign to fight SB Syndrome. Doesn't seem to matter where I turn, the affects still seem to be with us. But to do my part, here is the next movement for you, or someone you know, to use to fight SB Syndrome.
Remember, it's not just about vanity, it's also about keeping your core functioning and your lower back out of pain. The glute/butt muscles play an important role in keep you out of pain. Because if they are too weak or not used appropriately your back and other muscles try to take over. And if you've ever had nagging back pain you know how uncomfortable and irritating it can be. So do your part. Feel free to pass on the info.
Be sure to stop by next week for another great movement to help you fight SB Syndrome.
Kurt Elder of Energy F/X Fitness discusses and demonstrates Hip Raises-- Single Leg (SL). A great exercise for the core and glutes. Simple and to the point. ...