Are you making exercise one of your top priorities? If you don't, you are setting yourself up to fail. Expecting exercise to get done means making it happen. This may sound a bit harsh, but it is the truth. If you expect to get into a regular habit of exercise, you need to move it way up on your list of priorities.
I have one client that has tons of responsibility surrounding his job, and because of his eagerness and willingness to work with me and to make workouts happen, we meet at 5:30 a.m. on Mondays. For me, this means I am getting up at 4:15 a.m. because I work straight through to the end of the business day. Do I enjoy getting up at such an hour? No, in fact, I hate it. I do it because that is how much I believe in what exercise does for people. You do not find time to exercise, you make time to exercise.
I am relentless in carrying this message to others. This is also why I find myself doing training appointments seven days per week. If a client has to reschedule on me, but is willing to figure out another time to get it in, then I must do the same. In regards to my own workouts, I often find myself pushing myself to the gym on a Friday or Saturday night after having had a night out. This is not easy for me to do because I profoundly love my bed and getting to bed early. Despite my own reluctance to go, I have never regretted going- ever! Honestly, the hardest part is showing up. Once there, I find myself getting into the flow and making the most of being there by getting a great workout.
It is not easy to be intrinsically motivated all the time, but through gained awareness of having great energy, maintaining a healthy weight and feeling strong I have learned to treasure what I have going. The good I have going stems from consistent application. The consistent application comes from making exercise a top priority. Making it happen means working hard to do so. This sometimes means saying no to fun, staying up a little later or putting together a backup plan. Sometimes it means staying longer, or making more frequent, shorter trips to the gym in order to get the time in.
I firmly believe one can get wherever they want to go with enough focus. Graduating into an "exerciser" means getting rid of the old list of excuses for avoiding the commitment and creating a new list of reasons why this should be given top priority. This is the secret to making it happen.
Sunday, May 5, 2013
Saturday, March 2, 2013
Wrong and Strong
Today, at the gym, I saw a young 17 - 20 year old kid attempt to chest press 200 lbs with dumbbells. I watched each dumbbell come within centimeters of his face while he persisted in improperly doing repetitions consisting of quarter range of motion, and horrible arm position. Worse, he really had no control of his movement. I was trying to mind my own workout, and yet when I saw this, I literally froze in my tracks to prepare for the 911 call. Little does this kid know that over the past eight years I have seen the future through men in their sixties and up. Men coping with injuries sustained while doing "something stupid" when in high school or college. Do they regret it? Hell yes!
Ego is a dangerous thing in the weight room, and if not controlled, can lead to some dark places. Acute injuries can become chronic, and other injuries will mean with 100% certainty that a surgical fix is required. It killed me to see this kid putting himself in harm's way, when he could have achieved whatever he intended with a max of 100 lbs. More isn't always better, and it is in the overdoing where trouble awaits. Guys, take note.
The successful health and exercise enthusiasts I know always take reasonable and cautious approaches. No matter the discipline, there should be a safe approach to it. Logically, keeping things safe means one gets to keep participating in such activities. Time off to heal an injury or to recover from surgery does not yield benefits. In fact, it usually leads to a deconditioned state and weight gain.
If your desire to push beyond reasonable feels like a necessity, you need to consider the future. Stop inviting setbacks and problems to your health! The bodies we have today are going to be the same ones we have in our eighties. Try to remember that today is the very best things will be. In other words, with age and gradual decline in physical ability, our bodies "right now" are the very best case scenario. Challenge your body appropriately, and not through ego.
Ego is a dangerous thing in the weight room, and if not controlled, can lead to some dark places. Acute injuries can become chronic, and other injuries will mean with 100% certainty that a surgical fix is required. It killed me to see this kid putting himself in harm's way, when he could have achieved whatever he intended with a max of 100 lbs. More isn't always better, and it is in the overdoing where trouble awaits. Guys, take note.
The successful health and exercise enthusiasts I know always take reasonable and cautious approaches. No matter the discipline, there should be a safe approach to it. Logically, keeping things safe means one gets to keep participating in such activities. Time off to heal an injury or to recover from surgery does not yield benefits. In fact, it usually leads to a deconditioned state and weight gain.
If your desire to push beyond reasonable feels like a necessity, you need to consider the future. Stop inviting setbacks and problems to your health! The bodies we have today are going to be the same ones we have in our eighties. Try to remember that today is the very best things will be. In other words, with age and gradual decline in physical ability, our bodies "right now" are the very best case scenario. Challenge your body appropriately, and not through ego.
Saturday, February 16, 2013
Take Five
Five minutes of exercise that actually gets done is much better than a planned two hour session that does not. Lately, I find myself emphasizing this point to many people. Right now, many have either dramatically scaled back their New Year's efforts, or quit altogether now that we are heading into the third week of February of the new year.
My best professional and personal advice is that manageable chunks of exercise time will get done, while extremely challenging and lengthy sessions will not. Into my twentieth straight year of working out, I understand very well what works, and what does not. I know I sound like a broken record, but it is absolute gospel: This is a lifestyle! Like most other things that we consider part of our lifestyle- a certain balance is required. For instance, if we were required to brush our teeth daily for two hour sessions every time, then in a very short period of time, we would all be falling short on dental care wouldn't we?
Struggling exercisers of the world, please take note. If you just did five minutes of exercise a day, then in thirty days you would have banked over 150 minutes. The benefits of exercise are cumulative, and this is an important fact. Five minutes per day is achievable for EVERYONE, and if you dare to say it isn't, then please contact me so we can discuss where to carve out that well needed five minutes. I assure you that I can find it. Five minutes effort with regular consistency will yield benefits because it is getting done. Getting it accomplished is what really matters, and you can forget about well intentions to do "whatever" that involve either really complicated or lengthy efforts. It is quite easy to talk one's self out of rigorous and time consuming efforts if we get honest with ourselves.
Folks, you gotta make it work. Taking the smallest of baby steps might be the biggest change you need to implement as you try to pave the way to exercise adherence. There may come a time, or several times along your path that you can and will do more, but it is ok to keep efforts broken down to a micro-level if that is the fine line between doing something and nothing. Remember that in this game, doing something is light years ahead of doing nothing.
So, steer your approach to the utmost manageable level and go for it. If your life gets turned upside down due to the unexpected, keep your focus and just take five.
My best professional and personal advice is that manageable chunks of exercise time will get done, while extremely challenging and lengthy sessions will not. Into my twentieth straight year of working out, I understand very well what works, and what does not. I know I sound like a broken record, but it is absolute gospel: This is a lifestyle! Like most other things that we consider part of our lifestyle- a certain balance is required. For instance, if we were required to brush our teeth daily for two hour sessions every time, then in a very short period of time, we would all be falling short on dental care wouldn't we?
Struggling exercisers of the world, please take note. If you just did five minutes of exercise a day, then in thirty days you would have banked over 150 minutes. The benefits of exercise are cumulative, and this is an important fact. Five minutes per day is achievable for EVERYONE, and if you dare to say it isn't, then please contact me so we can discuss where to carve out that well needed five minutes. I assure you that I can find it. Five minutes effort with regular consistency will yield benefits because it is getting done. Getting it accomplished is what really matters, and you can forget about well intentions to do "whatever" that involve either really complicated or lengthy efforts. It is quite easy to talk one's self out of rigorous and time consuming efforts if we get honest with ourselves.
Folks, you gotta make it work. Taking the smallest of baby steps might be the biggest change you need to implement as you try to pave the way to exercise adherence. There may come a time, or several times along your path that you can and will do more, but it is ok to keep efforts broken down to a micro-level if that is the fine line between doing something and nothing. Remember that in this game, doing something is light years ahead of doing nothing.
So, steer your approach to the utmost manageable level and go for it. If your life gets turned upside down due to the unexpected, keep your focus and just take five.
Sunday, January 6, 2013
Biggest Winner
Another television season of "Biggest Loser" is about to begin and this time it will involve children. I refuse to watch the show because I do not think it speaks to realistic, sustainable lifestyle changes. It may make for compelling television, but I also believe there is a large population in the viewership that sees people exercising vigorously many hours per day (while being flogged by a personal trainer) and suffering through a very low calorie diet. Through witnessing the extreme time and effort spent, these viewers quietly think to themselves "I could never do that". I happen to agree with them because our lives are not a TV show.
I am not a fan of extreme approaches. Just because we "supersized" ourselves to become a seriously overweight nation almost overnight, does not mean we should be implementing a "supersized" diet/exercise program overnight either. I have found over the years that less is so much more. People that strive for sustainable and manageable lifestyle changes are the ones that are the long-term winners. Our addiction for quick-fixes and immediate results have created manic like approaches to weight loss. No one is setting themselves up to win with these approaches. Consider the P90x workout. Yes, after 90 days of "hard core" workouts you will see results. The problem is, however, after 90 days are you going to be willing to continue with the program? Overly challenging programs create feelings of dread which do not translate into long-term exercise adherence. I know many people that did P90x workouts, and on day 91 and beyond, never did another. So, how far are we really progressing if we always ratchet back to zero after every over-the-top effort? Guess what folks, I am entering into my twentieth consecutive year of exercise with moderation and I still love it.
The CrossFit craze is also on my radar screen. Yes, I completely appreciate the athleticism and creativity involved with CrossFit, but I think it also falls short on the sustainable scale. I know many twenty somethings that have hurt their knees and backs doing CrossFit workouts. If we constantly push ourselves towards muscle failure and over-training, then we are also pushing ourselves quickly towards burnout. If you experience injury and must take six to eight weeks off, then again you have just ratcheted yourself back to zero. End up developing a chronic condition and you may just end up in a living hell.
Are you pursuing sustainable workouts for yourself, or is your ego pushing you to extreme measures for right now? Are you trying to keep up with what your neighbor is doing, or are you putting real thought into what might be the right approach and balance for you? Stop being overly compulsive about this stuff and start thinking about ten, twenty, thirty years down the road. Look beyond all trends and extremism knowing that your "one" body needs to last you for a lifetime. Treating it with a loving respect that honors it over the long course of time will ultimately make you the biggest winner. Sustainable efforts are adhered to, extreme efforts die.
I am not a fan of extreme approaches. Just because we "supersized" ourselves to become a seriously overweight nation almost overnight, does not mean we should be implementing a "supersized" diet/exercise program overnight either. I have found over the years that less is so much more. People that strive for sustainable and manageable lifestyle changes are the ones that are the long-term winners. Our addiction for quick-fixes and immediate results have created manic like approaches to weight loss. No one is setting themselves up to win with these approaches. Consider the P90x workout. Yes, after 90 days of "hard core" workouts you will see results. The problem is, however, after 90 days are you going to be willing to continue with the program? Overly challenging programs create feelings of dread which do not translate into long-term exercise adherence. I know many people that did P90x workouts, and on day 91 and beyond, never did another. So, how far are we really progressing if we always ratchet back to zero after every over-the-top effort? Guess what folks, I am entering into my twentieth consecutive year of exercise with moderation and I still love it.
The CrossFit craze is also on my radar screen. Yes, I completely appreciate the athleticism and creativity involved with CrossFit, but I think it also falls short on the sustainable scale. I know many twenty somethings that have hurt their knees and backs doing CrossFit workouts. If we constantly push ourselves towards muscle failure and over-training, then we are also pushing ourselves quickly towards burnout. If you experience injury and must take six to eight weeks off, then again you have just ratcheted yourself back to zero. End up developing a chronic condition and you may just end up in a living hell.
Are you pursuing sustainable workouts for yourself, or is your ego pushing you to extreme measures for right now? Are you trying to keep up with what your neighbor is doing, or are you putting real thought into what might be the right approach and balance for you? Stop being overly compulsive about this stuff and start thinking about ten, twenty, thirty years down the road. Look beyond all trends and extremism knowing that your "one" body needs to last you for a lifetime. Treating it with a loving respect that honors it over the long course of time will ultimately make you the biggest winner. Sustainable efforts are adhered to, extreme efforts die.
Saturday, December 29, 2012
New Year, New You, Not Now
Besides having a Christmas gift of a 30, 60 or 90 day trial gym membership burning a hole in your pocket, are there other good reasons to begin a fitness program January 1st? I hope you are giving this careful consideration. Your long term success is dependent upon being truly ready to start a program, understanding the lifestyle commitment involved, and that there is no better time...than the right time FOR YOU.
I have seen many fresh faces in gyms between January 1st through March over the course of many years. Then come April, it is back to business with all the old faces. It really bothers me that so many people annually embark on a fitness journey, only to abandon it inside of three months. How can we know so much, have access to so much information, and yet be so misguided? I have given this a lot of thought over the years, and I have come to believe that most people are very unconsciously led to do things they think they should be doing. Everyone knows they should be eating better, eating less and exercising more. The problem is that should be isn't enough, and it falls short every time.
The solution then lies somewhere within a way to make this about why I am going to do this (as specifically as possible), and also when is the right time for me to start. Lose the should be dialogue, and decide why starting this is important and why I am worth it. If you are being guilted into a fitness program thanks to a spouse or relative, or simply because it is the start of a new year, then you are not in it to win it. Don't do this to yourself another year.
Restrategize and forget about what everyone else is doing, and begin to formulate a plan. The plan should include some long term thinking around how you are going to build a fitness program into the rest of your life. This means daily choices and exercising every week, of every year. No more exercising for vacations and high school reunions. Do this because it is the most responsible thing you can do for your health. I read a quote some time ago that said "I don't find time to exercise, I make time to exercise." I love this, because it so eloquently states a winning strategy.
Beyond this, also consider that only one major lifestyle change at a time works best. In other words, if you just got married, changed jobs and moved, then maybe this isn't the best time for you to journey into a fitness program. Be smart, honest and true to yourself and put your own plan in place. Then, kick it off at the best time for you with a real sense of readiness. Set yourself up to be successful, because this is truly the best way to make many months over many years great, not just the first three months of the year.
I have seen many fresh faces in gyms between January 1st through March over the course of many years. Then come April, it is back to business with all the old faces. It really bothers me that so many people annually embark on a fitness journey, only to abandon it inside of three months. How can we know so much, have access to so much information, and yet be so misguided? I have given this a lot of thought over the years, and I have come to believe that most people are very unconsciously led to do things they think they should be doing. Everyone knows they should be eating better, eating less and exercising more. The problem is that should be isn't enough, and it falls short every time.
The solution then lies somewhere within a way to make this about why I am going to do this (as specifically as possible), and also when is the right time for me to start. Lose the should be dialogue, and decide why starting this is important and why I am worth it. If you are being guilted into a fitness program thanks to a spouse or relative, or simply because it is the start of a new year, then you are not in it to win it. Don't do this to yourself another year.
Restrategize and forget about what everyone else is doing, and begin to formulate a plan. The plan should include some long term thinking around how you are going to build a fitness program into the rest of your life. This means daily choices and exercising every week, of every year. No more exercising for vacations and high school reunions. Do this because it is the most responsible thing you can do for your health. I read a quote some time ago that said "I don't find time to exercise, I make time to exercise." I love this, because it so eloquently states a winning strategy.
Beyond this, also consider that only one major lifestyle change at a time works best. In other words, if you just got married, changed jobs and moved, then maybe this isn't the best time for you to journey into a fitness program. Be smart, honest and true to yourself and put your own plan in place. Then, kick it off at the best time for you with a real sense of readiness. Set yourself up to be successful, because this is truly the best way to make many months over many years great, not just the first three months of the year.
Saturday, September 15, 2012
Miracles Happen Every Day
I have encounters with people each and every day that often make me cry tears of gratitude. I get to see transformations in people, sometimes mental, physical or both. The beauty lies somewhere in the general transformation, and often not in the details. Sometimes when I witness these miracles, I get emotional and cry on the spot. Other times, I shed my tears in private at the end of the working day when I work my way into gratitude.
When someone feels better about themselves, their health, or when they feel they have taken their power back, then the sky is the limit. Maybe the goal is to get in great shape, or maybe the goal is to walk with adequate balance. Every person has different health and fitness goals, but that is not to say that one is any better or more important than the other. Every individual is on their own journey, finding their own way and doing the best they can. Owning one's best health really means doing one's very best. Wherever we are at is where the journey begins.
I work with a range of people, from those that are trying to get quality of life back to those that just need to have someone beat them up in the effort to take their fitness to the next level. I love the range of people I work with, and all the individual goals set forth. Personally, I wouldn't have it any other way. I see the beauty, importance and purpose in all of it. From low functioning to high functioning persons, it doesn't matter. I am here to help, serve, and help others transcend what they think is possible for themselves. This could mean improved strength and energy levels, or it could mean weight loss and exercise adherence. Every goal is lofty, every goal is as important as the next. I don't judge, I only provide the opportunity.
Health and fitness is unique in that the reward is often in the work. Each fitness journey is individual, as are the end results. I try to support my clients and their many desired outcomes. What is meaningful to them becomes meaningful to me. My clients do all the hard work, I just provide the space and marching orders. How far they want to go is ultimately up to them. Often, people just need someone to believe in them.
I have an inspiration board hung in front of my computer. One of my favorite quotes I have posted on there is from a Dr. Phil show. I am not sure if this is a Dr. Phil original, or if he got it somewhere else, but the quote is: "Winners do things losers just don't want to do". This speaks to me. Winners really are achievers, and winners are those that are doing things that others don't want to do. It is easy to resign to lazy ways of thinking and behaving, but winners don't. Winners stay after things even when the odds are against them, they encounter set backs and when the chips are down.
All goals and all things are possible for those that are really willing to put forth effort to be "winners". The winners' life isn't easy, but it is rewarding. Whatever your goal is, it is achievable, because all things are possible. Decide if it is important to you as a goal, and then go for it. Create your own miracles.
When someone feels better about themselves, their health, or when they feel they have taken their power back, then the sky is the limit. Maybe the goal is to get in great shape, or maybe the goal is to walk with adequate balance. Every person has different health and fitness goals, but that is not to say that one is any better or more important than the other. Every individual is on their own journey, finding their own way and doing the best they can. Owning one's best health really means doing one's very best. Wherever we are at is where the journey begins.
I work with a range of people, from those that are trying to get quality of life back to those that just need to have someone beat them up in the effort to take their fitness to the next level. I love the range of people I work with, and all the individual goals set forth. Personally, I wouldn't have it any other way. I see the beauty, importance and purpose in all of it. From low functioning to high functioning persons, it doesn't matter. I am here to help, serve, and help others transcend what they think is possible for themselves. This could mean improved strength and energy levels, or it could mean weight loss and exercise adherence. Every goal is lofty, every goal is as important as the next. I don't judge, I only provide the opportunity.
Health and fitness is unique in that the reward is often in the work. Each fitness journey is individual, as are the end results. I try to support my clients and their many desired outcomes. What is meaningful to them becomes meaningful to me. My clients do all the hard work, I just provide the space and marching orders. How far they want to go is ultimately up to them. Often, people just need someone to believe in them.
I have an inspiration board hung in front of my computer. One of my favorite quotes I have posted on there is from a Dr. Phil show. I am not sure if this is a Dr. Phil original, or if he got it somewhere else, but the quote is: "Winners do things losers just don't want to do". This speaks to me. Winners really are achievers, and winners are those that are doing things that others don't want to do. It is easy to resign to lazy ways of thinking and behaving, but winners don't. Winners stay after things even when the odds are against them, they encounter set backs and when the chips are down.
All goals and all things are possible for those that are really willing to put forth effort to be "winners". The winners' life isn't easy, but it is rewarding. Whatever your goal is, it is achievable, because all things are possible. Decide if it is important to you as a goal, and then go for it. Create your own miracles.
Thursday, August 23, 2012
The Gym Rude and Crude
There is an alarming trend happening at gyms across America. It involves people behaving badly. Back in the day, there would be only a handful of people acting as if they were alone in the privacy of their own home, and now they are out in force. I've compiled my top five list of offenders I have grown darn tired of. See if you have had any recent encounters with any of the following:
1. The cell phone blatherer: This person is tethered to their phone and often with a high level of self-importance. If they aren't using lots of corporate buzz words and phrases, then perhaps they are rehashing sordid details from the night before with their best friend. In either instance, the conversations never end, and are always conducted loudly, over noise of cardio equipment, and much to the dismay of the people flanked on either side of them. Seriously, shut up and work out.
2. The sweatus maximus non clean-upus: You know this person well. They workout so hard, that they have a near death experience during every workout. Sweat pours off them, collects on equipment and surrounding surface areas. After drenching their area, they launch themselves off the respective equipment and bail. They never consider doing a courtesy clean up for the next person that may stumble upon their train wreck. This is disgusting and rude. I think animals do similar things in the wild to mark territory. Also, there is a little miracle called a workout towel. Towels work wonders with moisture management. Make the investment and buy one. Then, bring it with you.
3. The I'm so strong, look at all the weights I am using, but I am too weak to re-rack my weights guy: I cannot tell you how many times I have just wanted to set up equipment for my use, only to be set back ten minutes by having to re-rack somebody else's weights. That's right, if you are man enough to put the weights on, then surely you are man enough to take them off. There is nothing more annoying then having to put away eight 45lb plates in order to proceed with your workout. Seriously, a little courtesy goes a long way.
4. The way too pumped up guy: This individual is about one Monster Drink and one performance enhancing drug away from a heart attack. They usually have a red face, a hulking upper body, and a non-existent lower body (cuz who looks at that?). Sometimes they strut around with their arms intentionally held away from their sides to create the illusion of size. They also pace back and forth in front of any audience, and every breath is audibly heard across the room. If the audible breathing doesn't grab your attention, then they immediately move to loud, guttural noises with every rep. If this fails to make you stop and look, then they ultimately resort to throwing their weights down. This should not be confused with dropping weights, as there is a very distinct difference in the level of noise and vibration created. In between sets and pacing, there will also be some air-drumming, fist-pumping and head banging as they listen to their workout favs on their ipod. You are such bad asses, I can hardly stand it.
5. Mr. Short Shorts: I am always intrigued with Mr. Short Shorts. Why do you wear your shorts so short? Isn't it uncomfortable Mr. Short Shorts? Doesn't underwear already fulfill this requirement? I am confused. Every time I see you I have flashbacks to the early '80s Lakers, except you tend to not have nice legs or athletic builds. Let's face it, you are about one leg raise away from being arrested for public indecency. Next time you are out shopping (if you have shopped in thirty five years), be daring and buy one size bigger. Be kind to others!
1. The cell phone blatherer: This person is tethered to their phone and often with a high level of self-importance. If they aren't using lots of corporate buzz words and phrases, then perhaps they are rehashing sordid details from the night before with their best friend. In either instance, the conversations never end, and are always conducted loudly, over noise of cardio equipment, and much to the dismay of the people flanked on either side of them. Seriously, shut up and work out.
2. The sweatus maximus non clean-upus: You know this person well. They workout so hard, that they have a near death experience during every workout. Sweat pours off them, collects on equipment and surrounding surface areas. After drenching their area, they launch themselves off the respective equipment and bail. They never consider doing a courtesy clean up for the next person that may stumble upon their train wreck. This is disgusting and rude. I think animals do similar things in the wild to mark territory. Also, there is a little miracle called a workout towel. Towels work wonders with moisture management. Make the investment and buy one. Then, bring it with you.
3. The I'm so strong, look at all the weights I am using, but I am too weak to re-rack my weights guy: I cannot tell you how many times I have just wanted to set up equipment for my use, only to be set back ten minutes by having to re-rack somebody else's weights. That's right, if you are man enough to put the weights on, then surely you are man enough to take them off. There is nothing more annoying then having to put away eight 45lb plates in order to proceed with your workout. Seriously, a little courtesy goes a long way.
4. The way too pumped up guy: This individual is about one Monster Drink and one performance enhancing drug away from a heart attack. They usually have a red face, a hulking upper body, and a non-existent lower body (cuz who looks at that?). Sometimes they strut around with their arms intentionally held away from their sides to create the illusion of size. They also pace back and forth in front of any audience, and every breath is audibly heard across the room. If the audible breathing doesn't grab your attention, then they immediately move to loud, guttural noises with every rep. If this fails to make you stop and look, then they ultimately resort to throwing their weights down. This should not be confused with dropping weights, as there is a very distinct difference in the level of noise and vibration created. In between sets and pacing, there will also be some air-drumming, fist-pumping and head banging as they listen to their workout favs on their ipod. You are such bad asses, I can hardly stand it.
5. Mr. Short Shorts: I am always intrigued with Mr. Short Shorts. Why do you wear your shorts so short? Isn't it uncomfortable Mr. Short Shorts? Doesn't underwear already fulfill this requirement? I am confused. Every time I see you I have flashbacks to the early '80s Lakers, except you tend to not have nice legs or athletic builds. Let's face it, you are about one leg raise away from being arrested for public indecency. Next time you are out shopping (if you have shopped in thirty five years), be daring and buy one size bigger. Be kind to others!
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