Mid Week Motivation: Let's Get This Nailed Down!

Let's face it, change is not easy no matter who you are.  It doesn't seem to matter what the issue, change takes some effort and some serious focus.  Don't believe me, take a casual walk through your local bookstore. There are literally stacks and stacks of books on how to make successful changes in your life.  Literally volumes of information, diagrams, templates, exercises as well as audio and video.

But you know what?

I found a way to create successful change in 3 Easy Steps.  Want the cheat sheet?  Click the link below.

The_3_Key_Components_to_Any_Successful_Change.doc

Are you’re stressed out, or know someone who is? 

I know with my own schedule it is a challenge to not get stressed out with all of the projects and daily responsibilities.  For me at least, it doesn't seem to matter how fast I go, there is always more to do.  Honestly I've come to accept this as part of the landscape of my life.  But on the other hand how do you effectively handle your day to day without getting stressed out?

I've come to realize it starts with how you begin your day.  Another key component is making sure to get your body moving on a consistent basis.  Want to know the other 5?  Click the link below.

7_Ways_to_Ensure_a_Very_Cool_Day_from_Start_to_Finish.doc

Without tooting my own horn too much, I have to say these 2 documents are worth the read.  There is some really common sense stuff in them that I believe we all forget way too often.

Now that you know. . . . . . .

Go Out and Get It Done!

Here's A Little Refresher To Keep You On Track

Without a doubt, physical pain questions are by far the one's I get most often.  It doesn't matter if you sit at a desk all day long, run every morning, or workout at the gym 3x/week.  If you're not doing some sort of well thought out stretching program in addition to self-massage, it's just a matter of when you'll have pain, not if.

So for all the parts that tend to hurt, here's a little cheat sheet to get you out of pain fast and keep you that way.

Cheat Sheet

Of course, I'm sure you've already guessed that the second most popular questions I receive are those concerning nutrition.  With all of the misinformation out there in the media, it can truly be a chore to figure out what works and what doesn't.  It's really not that difficult believe it or not.

It boils down to a very basic principle when it comes to nutrition -- portion control.  Meaning having a template of what each and every meal should look like on your plate.  That's the easiest way by far to keep you on track with your nutrition.  Realistically I understand most people are not going to measure out their food.  It's much more accurate, but it's not realistic for the majority of the population.  Here's a simple trick/template to help you stay on track with your nutrition so you can see results by the time warm weather arrives.

Cheat Sheet 2

So there you have it. 

Whether it's some sort of pain you're in that you're ready to be rid of, or if you need a little help getting started with an easy to use nutrition guide, the above two references should get you on track quickly and effectively. 

There's no need to be in pain, life is too short. 

And there's no reason to be confused about what works when it comes to nutrition.  Don't be mislead by slick media.

Get On Track and Stay On Track!

Here's The Second One For Core

Had some technical difficulties yesterday.  Can you say no internet or cable?  Thank goodness they came and fixed it quickly.

Now on to the business at hand.

This month I'm sharing with you core exercises using the Swiss Ball.  The purpose of the Swiss Ball, if you're not familiar with it, is to add increased instability.  By adding increased instability to your training, you increase the functioning and efficiency of your core musculature.

And as you all already know, a strong core is one of the most important aspects of being fit.  You can't truly call yourself in-shape if your core doesn't function properly.  Because to be quite honest, all movement first comes from the core.  It stabilizes your body just prior to any movement you do.  And if it's weak, other muscles take over a job they are not meant to do.  Now of course we all know what happens when you use the wrong tool for a job -- in this case possible injury. 

So don't skip the important exercises.  Train the muscles that matter as well as the muscles you can see

I'll have another one for you next week.

Is It Just Me, Or Do You . . . . ?

Is it just me, or do you sometimes find yourself putting things off that you know good and well you should be doing? 

Like me, are you sometimes guilty of telling yourself, ". . .  but when I get to  . . . I'll do things a different way"?  Whatever that new found knowledge is.

You know what I realized? 

That's a fantasy and a game I play on myself that holds me back from getting to be my absolute best.

Writting down your goals is necessary.  It's what keeps you on track and helps you move forward. Don't believe me check this out.

TEN_MYTHS_and_REALITIES_of_GOAL_SETTING.doc

And this one really hit me between the eyes.

Ending_The_When-Then_Game.doc


So now that you know . . . . . . . .

Go Out and Get It Done!

What's The Big Deal?

I don't know if you are realize why I make such a big deal of eating regularly.  And by regularly, I mean eating a balanced meal every 2.5 to 3.5 hours.  Yes, I realize it's a pain in the behind.  Yes, I realize sometimes your meeting schedule for that day doesn't cooperate, I understand.  But you'll need to find a way to get some nourishment in every 2.3-3.5 hours each day.

Why?

Because that is approximately the amount of time it takes before your body has burned through the previous meal.  And as long as we're being honest about it, it's about the time your blood sugar is beginning to drop off.  And we all know what happens when your blood sugar begins to drop.  Outside of being loopy and distracted, you'll notice it's harder to keep focused, and think clearly.  Basically it just takes so much more energy to get the job in front of you done.

Now, add to that, if you make a habit of skipping meals it actually sends the message to your body to store calories.  That's right, store calories (think increased body fat). 

Why?

Because as corny as it sounds, your body is a survival machine. We out survived the dinosaurs for a reason -- our ability to adapt.  One of the reasons we've been so good at survival in tough times is because our bodies respond to our eating habits.  When food was scarce, whether from drought or cold (depending on where your ancestors lived), your metabolism slows down.  In that way it ensures that you will not starve to death (conserving energy).  That's kind of an important thing don't you think.

Well, flash forward, if you consistently skip (go over 3.5 hours without eating something substantial) meals you are in fact sending your body the same type of message -- caloric deprivation or "food is scarce".  Being the great survival machine that it is, your body will slow down your metabolism to make sure you don't starve (think conserving gasoline). 

So any ideas you had about losing weight or getting lean -- scratch 'em.  Your body is focused on survival because you've been missing meals.

Now, on the other hand, when you feed your body every 2.5-3.5 hours, your sending your body the message that it does not need to store calories -- because you are feeding it consistently (think decreased body fat).

Obviously if there's no need to store calories (evidenced by the regular meal schedule) then your body will (with a good exercise program) proceed to get lean by speeding up the metabolism and burning fuel (food) efficiently.

And to make sure you have your meal options, I've included some snack options to help you stay on track.  Last week was breakfast choices.  This week let's cover the morning and afternoon snacks.  Next week I'll make sure you stay on track with some lunch options.

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Snack Options (mini meals):

Romaine Tuna Wraps (Romaine_Tuna_Wraps.doc)

Mint Chocolate Shake (Mint_Chocolate_Shake.doc)

Raspberry Mocha Shake (Raspberry_Mocha_Shake.doc)

And remember there is always the trusty Pita Pocket (cut in half) with 4-6 oz. of your favorite meat, lettuce, tomato and a low fat topping.

That's the Big Deal!
 
So get your meals in.  It just takes a little creativity.  Don't find problems, Find Solutions!

Mid-Week Motivation: Which Would You Rather Have?

This post has been floating around in my head for a few months now.  I've been reluctant to put these words down on paper for fear of alienating some of my readers.  I so don't want to disappoint you when you've taken the time to visit my post each week on motivation.

It's accurate, honest, and truthful.  But as one of my favorite quotes goes:

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Character A says:
"There's what people want to hear.
Then there's what people want to believe;
There's everything else,
Then there's the truth."

Character B says:
"The truth is what makes people responsible".

Character A responds:
"Exactly, and that's exactly why people avoid it".


That being said, here we go.

I understand that it's part of being human to look for the most efficient way to accomplish any task or goal.  Believe me I get it.  That extra brain matter is what separates us from the rest of the animal kingdom.  Equally at some point you have to understand and believe that old adage, "if it sounds too good to be true, it probably is".

So when you see all these unbelievable claims on TV spouting some secret weight loss remedy, pill, potion, or DVD set, it is just that, too good to be true.  Think about it for a minute.  Don't you think hundreds upon hundreds of people have already tried that system and not had the outstanding results the participants claim during the commercial?  If it was really that easy don't you think that the number of 61% of the population being overweight would have dropped considerably over the past few years?

It hasn't.  And from what I've been reading over the past few months, it's actually still climbing.  So obviously something is not quite right.

Here's an ad campaign for you: 

Guaranteed results or your money back.  Lose an average of 1.5 to 2lbs per week for the next 40 weeks and keep it off.

I'm going to go out on a limb here and say that I don't think that ad campaign is going to go over to well.

Why?

Because it isn't outrageous enough.  It doesn't tell you something completely unbelievable and sell you something you already know has a slim chance of working.  It's flat.  It's boring.

But unfortunately, it's the truth.

Sure when you first start exercising most people will lose anywhere from 7-10 pounds in the first few weeks.  But for most people that's about it.  Either they get distracted.  Don't like the structure of program X.  Or just give up because they didn't have the same results as were claimed by the TV personalities.

The truth

You will initially lose a significant amount of weight (hopefully body fat) when you follow a well rounded nutrition and exercise program.  But those results only happen in the beginning.  If you continue the program you will indeed continue to make progress, but it will slow down as your body adapts to the routine (whether it's food or exercise).

The secret is to keep going.  Make minor tweaks in your nutrition or exercise, but keep going -- keep doing it.  There is no easy way to accomplish anything of value.  But you can be sure you'll never get lasting results if you don't stay with it.

Don't believe the false hype.  Don't be lead to believe, just popping a pill is the answer.  Don't think just buying the DVD set is the beginning and the end of your responsibility.  Research the program, makes sure it's authentic and follow it.

Like anything in the life, the more you do it, the more proficient you become at it.  If you're in pain, you have to roll (self massage) and stretch daily at first, as uncomfortable as it is, and then it gets easier.  Want to get rid of those extra pounds? You have to pay attention to what you eat at each meal, and yes, it would be a very good idea for you to make your food the night before to help keep you on track.

So when I share my tips, tricks, motivation, and other strategies to assist you in getting results, know they work. I am committed to giving you information that works -- not making outrageous claims. But you have to stick with them, like anything else, to see the results.

Now that you have the truth --Go Out and Get It Done!

Here's The First One For Core

Last month after sharing with you some very challenging exercise on the suspension straps, I promised to provide you with some new movements for core that you can do on the Swiss Ball.

Actually, as I'm sure you already know, getting results and providing an effective workout for my clients is all about understanding progressions.  Meaning understanding how to go from simple to complex with any given movement/exercise.  Unfortunately most people go for the most "interesting"-- usually meaning the more difficult progression of an exercise.  Probably because it looks so impressive to observe. However you have to understand that it is probably being done by someone who has already put in the time doing the previous progressions.

Not following the order of easy to difficult is a good way to get injured.

In regards to the core, start off doing your movements from the ground (obviously a very stable surface).  Then proceed to a more challenging version of the exercise by moving to the Swiss Ball (which provides some instability and increased challenge), then consider using the suspension straps after mastering the previous movements.  That way you don't risk injury and can be sure you will keep making progress as well as keeping your routine interesting.

So by example, this is what a good challenging progression would look like (in the second video I show you all 3 options):

Now it's important for you to understand that there are literally hundreds if not thousands of progressions that could be followed.  This is just an example of one way to do it (from the ground, to the Swiss ball, to the wheel, and then of course the suspension straps).  The key is to not allow your ego to get ahead of your skills -- that's a recipe for injury.

Bottom line is to keep moving forward challenging yourself with different movements and types of equipment so that you can keep motivated and making progress.

Be sure to check back in with me next week for another new movement for core using the Swiss Ball.

5 Breakfast Choices

I realize it may be hard to believe, but we are just about to begin March.  Which means the first quarter is almost over. 

Stay with me here. 

Which means the first 3 months of the year are almost over.  How's your body transformation -- project, resolution, promise, or whatever you're calling it going?

You know you could just start off by having a good breakfast to start getting back on track.

I don't know how it happens, but for some reason breakfast seems to be the most difficult meal to get most people to eat consistently.  I've heard all the excuses from "I don't have time", to "I don't eat eggs", to "I'm really not that hungry in the morning". Trust me if you've been sleeping for 6-8 hours or more, your body is hungry -- even if you don't feel like eating. 
However, if you keep that pattern up, of not eating breakfast, you encourage your body to store calories as body fat.

Why?

Because if you continue to tell your body it will be underfed the amount of calories it needs (which is what you do when you skip breakfast), it will do what it was made to do -- survive.  Thus it will store calories and slow your metabolism down, so that it can conserve energy (think a slow metabolism makes it extremely difficult to lose weight).

So whether you're working to get lean and ripped for summer, or just wanted to get rid of a few pounds, breakfast is the most efficient way to do that no matter how you slice it.

Being committed to your success, I'm going to make this super easy for those of you who consistently skip breakfast for any reason.  Below you'll find some easy recipes to get the right food in your stomach, and still get you to work on time.

Remember, when you eat a proper breakfast consistently you start your metabolism off right.  Meaning, you send the message to your body not to store calories because you will be feeding it the nutrients it needs consistently.

I'm sure you can find at least one option below that will suit your tastes and time schedule.

Don't find an excuse.  Find the solution.

• Quick options for when you're on the go (Healthy on the Go Choices)

• Meaty Omelet (Ranchers_Omelet.doc)

• Pizza Eggs (Pizza_Eggs.doc)

• Chai Blueberry Oatmeal (Chai_Blueberry_Oatmeal.doc)

• Turkey Sausage and Yam Hash Browns (Turkey_Sausage_and_Yam_Hash_Browns.doc)

Check back with me next week and I will share with you some lunch options to help keep you on track and reaching your goals.

Ok, Here's The Last One On Suspension Straps

Well this is the last exercise for the series on different movements you can do on the suspension straps (Jungle Gym XT). Of course there are literally hundreds of movements you can do on the straps, but as the month comes to a close I want to move on to share some new movements using the Swiss Ball.

Yes, I do realize that I say it all the time. 

Core fitness is 70-80% of being truly fit. 

The truth is, you can't perform to near your capability or avoid injury as well if your core is not fit and functional.  And I'm not just talking about being lean and having a 6-pack to show off.  Heck, that's just a matter of having a great metabolism and/or sticking to a good nutrition program.  No, having a 6-pack to show off has nothing to do with how well your core functions.

The funny thing is no matter what your sport, a strong and stable core is the basis of all movement.  Ask someone with back or hip pain how important is a strong and stable core.  And for those of you stuck at a desk all day long it's even more important. 

Why?

Because you're stuck at a desk all day long in a seated position. Your core is literally shut off for most of the day.  Muscles function better the more you use them.  Kind of like your brain.  The more you exercise virtually any muscle, the better it will function and ideally the longer it will last.

Thus the importance of exercising a minimum of 4-5 times per week.  Your body, your hormones, your mind and your spirit need that challenge to continue to function at their best.  Like your brain, if you don't exercise it regularly it goes bad a lot sooner than you realize.  Trust me on that one.

But I digress.

Today, I wanted to share with you one more version of the core exercise commonly known as plank.  In this version you are forced to have a strong and stable core as it relates to each side of your body independently, not just when both legs are there to support you.  It's a great next step after you've mastered last weeks example.

Remember, check back in with me each Friday next month where I will be sharing some core exercises using the Swiss Ball.

Mid-Week Motivation: Is It HOT Enough Yet?

Just the other morning a client said to me, "You know, I don't mind exercise, if it wasn't so uncomfortable to get started", then of course he laughed realizing his statement.

It's kind of like saying, "I like taking showers, I just don't like getting wet". 

Or perhaps, "I love food, I just can't stand chewing".

And lastly, "I want to retire financially independent, but I don't want to budget my money".

I think you're starting to get the point.

Anything in life that you really want to achieve.  Anything in life that you really value and want to make part of your life, will initially be uncomfortable to do when you first get started.

Why?

Because changing any pattern, takes effort.  It means you have to stop running on auto-pilot and actually  manage your energy and behavior.  When you want to achieve something of value to you, you have to get past the initial discomfort and inconvenience of breaking old patterns (think habits) in order to start a new pattern/habit that will help you achieve that goal (think a happier you).

I'll be the first one to tell you it is not easy.  I truly believe we are, among other things, a species of habits.  Many of us take the same way to work each morning.  Some of you match the same shirt and tie each week.  Others continue to wait to eat until they are starving; eating whatever, regardless if it's on their nutrition plan or not.  And while we all know we should put away a few extra dollars each week for that get-away we so desperately need, we don't do it.

I could spend the day telling you to change your habits.  I could spend weeks, encouraging you to make your food the night before so when you're hungry you'll have the "right" food in front of you -- to keep you on track with your nutrition. I could spend years sharing with you the importance of setting a goal, and making a plan to achieve to it.

But ultimately it comes down to one thing and one thing only.

You have to make the decision that you want your goal more than you want to be comfortable.  That's not an easy thing to do.  Which is why so many people continue to stay stuck in the same rut month after month, year after year.  It takes a bit of fire on the inside to challenge yourself to break the old unproductive patterns/habits. 

But successful people are willing to do just that.  What's the old saying, "Successful people do the things that unsuccessful people are not willing to do".  And by the way, success just means you set a goal and stuck to your plan long enough to achieve it.

There's one thing I do know for sure.  When the fire behind you gets hotter than the one in front of you, you will make a change that better suits you and gets you closer to your goal.

I believe in you.  I believe in your goals and dreams.  And even if I don't know you personally, I already know, if you're checking with me each week, you're serious about wanting a change in your life.

There's only one thing standing between you and your goal.  Know what it is. . . . . . (wait for it). . . (wait for it). . .?

It's you being willing to pick just one thing, and take

• the first step to achieving it -- write it down and hang it up so you can see it each day. 

• The second step, take some action, no matter how small, each day that will help you get closer to it.

• Know the third step?  Repeat step 2 over and over until you reach your goal.

Now Go Out and Get It Done!