Fitness Philosopher

Ideal Squat Form

How well do you squat?  Do you take advantage of your opportunities to learn and master this all-important movement?

If you'd like to review some squatting basics, take a look at this MCNewsletters entry.  You'll find a video of me demonstrating a bodyweight squat as well as a detailed "form checklist" that can help you to get the most out of this exercise.  What do you think of my form?  Better yet, how does your form compare?

(Note -- Check back to MCNewsletters regularly as Mike Collins (editor), Eugene Thong (major contributor) and I (newbie) work to bring you a site packed with "fitness info you'll WANT to read."  The "how to" video library will be expanding over the coming months -- we hope it becomes a great exercise resource for you!)

Sharing the Wealth of Knowledge

One of my blog entries was recently published at Fitbuff.com under the exercise category.  This is another great site for those of you looking for additional links to a variety of fitness-related categories, including fat loss, nutrition, stress and mental strength.  Check it out. . . you might just find that unique perspective or that dose of inspiration you've been looking for.

Still Shaking My Head in Disbelief. . .

It never ceases to amaze me when I hear somebody say, "I don't care about health -- I just want to look good."

I heard it again today and, unfortunately, I know I'll hear it in the future.  And this person even went so far to say that he'd willingly decide to sacrifice his health in order to obtain the body that he wanted.  Are you kidding me?!?!?

Would his sentiment be the same if he looked great, but was spending 25% of his life in and out of bed due to illness?

Would he feel the same way if he was lying on his death bed, wishing he had more time to walk around, looking good?  Or would he simply be thinking, "Hey, at least I'll look good in my casket."

I understand that it's entirely possible to build an incredible physique without a care in the world about personal health -- gyms are filled with members that are amazing physical specimens hosting a full spectrum of health problems.  I understand and appreciate that not every client cares to hear about the health benefits or repercussions of their training.  Plenty of people would rather just have a great training session while the trainer keeps all the underlying "important stuff" to himself.

But where did the link between health and fitness get lost?  When did individuals start willingly treating health and fitness as mutually exclusive from one another?

Have you considered that you'd benefit from training more -- that you'd have an easier time achieving and maintaining a great physique, that you'd more efficiently enhance performance -- if your body was healthier, and functioning optimally first?

Have you considered the fact that you might look better than good if you have a foundation of health underlying your level of fitness?

Diet Soda's Link to Heart Disease

The results of a recently published longitudinal study, led by Drs. Ramachandran Vasan and Ravi Dhingra,  indicate that regular consumption of soda (at least 1 can per day) is associated with an increased chance of developing risk factors for heart disease - including excess waist circumference, high blood pressure and elevated fasting glucose levels.

For the scientists, the surprise here isn't that consumption of regular soda promoted these risk factors -- prior research has shown this before -- but that diet soda is just as likely to put you at risk as regular soda.**

Diet soda.  Zero calories.  Zero sugar.  People read this and tend to assume that this equates to zero problem . . . and fat loss (or zero fat gain) due to calorie restriction.  And here's a study that reminds us that it would be wise to reconsider that assumption.

As I've written in the past, caloric content is not the only variable to consider as you choose food for consumption.  Food quality is equally significant.  You can't consistently ingest crap (read: processed and loaded with artificial sweeteners and other chemicals) and expect your body to function optimally, let alone at a base level of health.

An important perspective to remember, the next time you're struggling with a choice between Diet-X and diet water.

**Note -- This study is strictly observational -- further studies have to be performed to actually define the mechanism(s) by which diet soda links to the aforementioned risk factors for heart disease.

How to Survive the Road Less Traveled

It's one thing to complete a task when life is rolling along easily.  Finishing that task takes on a whole separate meaning when the road you're traveling becomes rocky and loaded with obstacles.  Is your mind tough enough -- is your plan of action foolproof enough --  to ensure your success, in spite of the tough times you'll certainly face?

"I'll Get There. . ."

Those three words can be the kiss of death to the beginning of any journey.

"I'll get there. . . " can be heard when you're failing to manage your time wisely.

"I know that I initially committed to 3 days of strength training per week, but my schedule's been hectic at work and the kids are driving me nuts at home. . . I'll get there."

"I'll get there. . . " is the phrase muttered when you're struggling with your nutrition -- when you're giving an effort,  perhaps not your best.

"I'm trying to get my 5 balanced meals in, and trying to reduce my drinking from 4 nights to 1 night per week. . . I'll get there."

"I'll get there. . ." is the crutch used if you're lacking the consistent motivation to train.

"I know I need to improve my focus so I can finish my sessions with drive and intensity. . . I'll get there."

As far as I'm concerned, the words "I'll get there" should only be used if you're expressing the obvious: that lifestyle and physique transformation takes time. . . and if you apply your new habits consistently -- complying with them for the long term -- you will "get there" and reach your goals eventually.

I have no issues if that's the message you're trying to convey.  I can appreciate that.

But if you're using the phrase "I'll get there" as if there's a list of circumstances, A-Z, that have to fall into place before you can live up to your choices. . .

If I get the sense that "I'll get there" is being used, not to describe the obvious, but to provide you with an "out" in the event that you procrastinate or experience shortcomings. . . there's a serious problem.

Why?

Because it's a sign that you're having difficulty committing to your cause.  It's a sign that you've left the door open for doubt to enter your mind -- doubt (fear, uncertainty) that can make your goals much harder to achieve, especially when "life gets in the way."

If you've completed the process of assessing your needs, defining your goals, selecting a gym, and hiring a trainer -- and you've already started training -- don't tell yourself you'll "get there" as if you haven't yet begun to take action.  You're there right now.  You're in the moment now.   You're making things happen now.  You're giving all you've got NOW.  So dig in deep, commit to your plans, train hard and work to strengthen your mindset.

It'll only help you when you're asked to conquer any rough roads ahead.

Can't Miss Perspectives -- Week Ending July 21, 2007

To say that the last 11 days have thrown a couple of hurdles at me would be a major understatement, hence my prolonged absence.  Thanks for sticking with me and checking back!

As I've suggested numerous times on this site, one of the keys to success -- whether it be in your health and fitness endeavors or in life -- is to remember the basics.  Remember them, and they'll help you stay on your feet when "life happens."  They'll get you back on track and guide you through thick and thin, keeping you on your journey.

Here I am, taking my own advice, and working to get back on track with my attempts at consistent writing.

Enjoy these perspectives:

Michael Collins, at MCNewsletters, gives a great perspective on how to eat well despite a hectic schedule.  A great topic, because there are more than a few people who use busy schedules to make less-than-optimal decisions on a consistent basis.  Check it out here.

John Wesley, author of "Pick the Brain" gave me a motivational boost with a reminder of effective ways to (re)motivate myself.  Feeling unmotivated?  Give this article a read.

Donald Latumahina, on his weblog "Life Optimizer," lists 63 significant quotes from Tim Ferriss'  "The 4-Hour Work Week."  Some great quotes to help catapult me out of my two week obstacle course.  My favorites on the list?  Numbers 7, 8, 13, 16, 20,  53, 54, 62. . . ahh, who am I kidding?  I loved 'em all.

Strong-Willed? Apply Within.

In today's NY Times, Barron H. Lerner, asks:

"As Diet Ideas Abound, Is Willpower Obsolete?"

His essay poses a worthwhile question in the midst of literature suggesting that strong will, wise choices, and consistent exercise are, in fact, relatively insignificant in provoking long-term fat loss -- especially where genetic predisposition is concerned.

Dr. Lerner doesn't easily accept the idea that willpower is irrelevant in the fight against obesity, and he implies as much in his closing statement:

"I just cannot conceive of a session with an overweight patient that does not involve a discussion of being careful at holiday meals, controlling portion size, avoiding bedtime snacks and trying to exercise three days per week."

It's hard to argue with this sentiment.  After all, at the end of the day, we as individuals are the ones who need to take responsibility for our health and appearance.  We make our final decisions based on the choices available to us.  We have to develop the willpower to make consistently beneficial choices -- either on our own or with the prodding of a health professional -- no matter what the variables are that we're confronting.

Of course, defending the significance of willpower in the war against obesity doesn't make the science any less important.  Do genetics play a role in how far we can or can't develop?  Without question.  Does the environment around us strongly impact our ability to lose fat?  Absolutely.  (I even cited, here, the concept that the environment may have a more powerful influence over us than our internal convictions.)

But regardless of the obstacles we've got to overcome; regardless of the fate that "science" dictates we're capable of achieving, it's illogical to believe that willpower won't have even the slightest impact on our fat loss journey.  At the very least, having the willpower to make "good choices" on a consistent basis will lead to better health, if not a smaller waistline.

Let Go.

"Every muscular rigidity retains the history and meaning of its origin."   -- Wilhelm Reich

Let Go. . .

. . . of the tension in your neck and shoulders.

. . .  of your fears.

. . . of your restrained breath - let it flow.

. . . of your anger.

. . . of the tension in your abs, back, butt and thighs.

. . . of your sadness.

. . . of the tension in your hands and feet.

. . . of your frustration from work.

. . . of your serious demeanor, if only for a minute.  Allow yourself to have fun and live freely, even as you withstand the demands of a hectic schedule.

This doesn't imply that you shouldn't experience your emotions or that you shouldn't acknowledge your stressors. 

Experience your emotions.  Acknowledge your stressors.  But don't bottle them up, fail to deal with them and enable them to wreak havoc on your body.

Instead, use them.  Let them evolve through you.  Turn them into a constructive energy that fuels you, that forces you to look at yourself and grow -- that provides you enhanced self-empowerment.

Otherwise. . .

. . . your drive may suffer.

. . . your performance may suffer (you can't move well when you're excessively tense).

. . . your motivation may dwindle.

. . . you'll put yourself on the path of perpetual stress, leaving you open to fatigue, apathy or illness.

Master the art of letting go, so all that you strive for can more easily become a reality.

This Week's Can't Miss Perspectives

It goes without saying that consistent writing would be much more difficult without inspirational resources.  Intellectually stimulating conversation with my peers, client training sessions and a growing business all generate fresh ideas (or remind me of older ones that had fallen out of my overly-active brain).  And, of course, the internet and its "blogosphere" are equally invaluable for providing education and inspiration. 

I'm thankful for all the knowledge I'm gaining, and I've decided to dedicate a weekly post to the "Can't Miss Perspectives" from blogs, websites and articles that have influenced me the most over the course of the week.  In doing this, I hope to:

• Expand your horizons along with mine
• Broaden my collaborative community.
• Give you further insight into my world by sharing the topics I study for my own personal growth.

Alright!  How about this week's Can't Miss Perspectives?!?!?

In The Fast Lane, Steve writes about the critical difference between the have's and have-nots.  Read his perspective about the importance of positive mindset here.  May you find success in all your endeavors.

Alwyn Cosgrove, renowned "Fitness Problem Solver," uses a cool analogy to illustrate the importance of remembering (and using) the principles when training.  Great advice for training. . .  and for getting through life, don't you think?

We all tend to struggle with the apparent lack of time in a given day.  Here's a perspective on how 15 short minutes can make a significant impact.  Use your time -- and make your decisions -- wisely.

5 Reasons that People Hire a Fitness Professional

Are you hiring a coach for the right reasons?  If so, are you taking full advantage of the partnership?

If you were to ask trainers world-wide their perceptions on why they've been hired over the years, they might come up with a list that parallels this:

The Top 5 Reasons That Fitness Professionals are Hired

To serve as a . . .

1. Status Symbol.  The client has no intention of ever taking this relationship very seriously.  Train hard?  Are you kidding?  If I break a sweat I'll wreck my clothes.  Improve my eating habits?  But if I can't drink scotch and smoke cigars, what am I supposed to chase my (insert decadent meal here) with?  Be on time?  I'll do my best.  This client cares more about telling people that he has a trainer than he does the training itself.

2.  Personal Assistant -- Same as above, but the trainer is expected to fetch water and towels while waiting for the client to get off her blackberry.  These clients have the mindset that we're 'merely personal trainers' -- as if it's akin to menial labor that doesn't require much skill or brain power because "all we do is count reps and get the equipment ready for use."  Program design?  Who cares?  All I want is for you to count out my reps, retrieve the free weights and help me up the stairs.

3.  Contrarian (thanks Euge) -- This client loves to abuse his trainer and challenge every aspect of his teachings and philosophy -- he's a know it all.  "Why should I do that," asks said client, "when Muscle & Fitness says to do it this way?"  And that's just the beginning.  The trainer is left wondering, "What the hell did this guy hire me for?  Apparently, he should embark on a career teaching the essentials of smart training."

4.  Psychologist -- This is the client who'd rather talk for the entire session in lieu of training. Outside observers listening in might wonder if they're witnessing a training session or a scene in Sopranos with Tony pouring his heart out to Dr. Melfi.  Exercises, sets and repetitions occur subconsciously while the client seeks advice and wisdom to help her get through her day, her week and her life.   If the trainer's not careful, nothing gets accomplished in the way of exercise. . . but said trainer will know an awful lot about the client's personal life.

5.  Coach.  Ah, yes, the real reason why we're here.  These clients are the gems who typically see the most progress because they've honestly assessed themselves, realized they've needed help and are incredibly driven to transform their physiques and their lives.  They seek us out for education, motivation and success.  Period.

Okay.  Now what's the point of you sharing this with us Christopher?

Eugene, my friend and cohort in the strength and conditioning biz, wrote a great article on the concept of coachability as it pertains to fitness clients.  And I wanted to contribute my 2 cents to the idea.

I'm hoping that you think hiring a trainer exclusively for reasons 1-4 sounds ridiculous.  It should.  But hiring a trainer for the "right" reason and not utilizing him for all his coaching abilities, is just as ridiculous.  Hiring a fitness professional with the best intentions for improving your fitness is a great start.  But it's not a guarantee of results.  Hiring a coach guarantees a fit body like having an incredible wedding guarantees 50 years of wedded bliss.  You can't just ride the wave of the first step -- now you've got to work!

You've decided to invest a large amount of time and money into your health.  You've done your research, performed interviews and found yourself a competent trainer.  Assuming that's the case, put your trust in him and let him work with you to get things accomplished. 

• Don't hold back pertinent information that will help him understand how to train you.  If you hold back, you're only limiting yourself.
• Don't begin the training relationship proclaiming that you "want to do everything you're instructed to do," do 50% of it and get ticked when things aren't working effectively.
• Don't fail to ask questions.  Lots of them. . .  so you can fully appreciate, understand and implement your lifestyle change.

Take advantage of what your trainer has to offer.  Use your coach for all he's worth.  If you don't, your return on investment will pay back much less than you hoped for. 

"The Tipping Point" to Healthy Living

Having trouble losing fat?  Can't figure out why your consistent training isn't making you stronger?  Don't understand why your stress levels aren't dropping despite what you consider to be your best efforts?

The difficulty you're experiencing while trying to find success may not be related to factors that are most often considered -- i.e. not training hard enough, genetics, lack of time to shop for quality food, poor regulation of hormone balance due to poor nutrition, etc.  Instead, it could very well be due to the context under which you're living your life. . . . the environment that you consistently expose yourself to.

Need further explanation?

In his book, The Tipping Point, author Malcolm Gladwell illustrates the importance of "the little things" -- even those little things that seem trivial or counter-intuitive -- and their ability to create powerful change or full-on epidemics when manipulated intelligently.  One of the variables that Gladwell describes as important for creating epidemics is "The Power of Context."   In his discussion, he outlines a research project by John Darley and Daniel Batson -- a "Good Samaritan Study" conducted to describe human behavior based on varying environmental circumstances.  As stated by Gladwell:

"What this study [suggests]. . . is that the convictions of your heart and the actual contents of your thoughts are less important, in the end, in guiding your actions than the immediate context of your behavior." (2000, p. 165)

Later, he takes this point even further:

"What must underlie successful [change] . . . is a bedrock belief that change is possible. . . in the face of the right kind of impetus. . . We like to think of ourselves as autonomous and inner-directed, that who we are and how we act is something permanently set by our genes and our temperament. . . . But if you [take a close look at real life examples], you see that we are actually powerfully influenced by our surroundings, our immediate context, and the personalities of those around us." (2000, pp. 258-259)

The saying is, "You are who you hang out with" and it's typically used to describe personality traits as related to character.  But it can also be applied to the physical realm as well.  Don't lose sight of the fact that your struggle to enhance your fitness may have as much to do with your environment as with your genetics.  Your focus may be off.  Your motivation may be non-existent.  Your bad habits hard to replace with positive changes.

And while it's important to take ownership of your issues and take responsibility for changing them, the fact remains that your mindset might be under the control of the subtle, but highly influential factors of your external environment.

Make an effort to become truly aware of the environment that surrounds you.  Are your friends negatively influencing you, or do they exemplify the healthy lifestyle you'd like to emulate?  Do you have a motivational social network?  Do you live in a safe, supportive neighborhood?  Is your home set up to encourage good habits?  Becoming conscious of how your current environment may be negatively effecting you enables you to change your surroundings.

And that change might just be the stimulus required to get the results you've been striving for.

Protect Your DNA by Controlling Chronic Stress

Back in the mid-90's when I was practicing biomedical research for a living, I remember being completely fascinated by the field of neuroimmunology and the quest of its scientists to learn and describe the framework of communication between the nervous and immune systems.  As I saw it, scientists were making great efforts to understand the very real, but enigmatic concept of the mind-body connection. 

Fast forward 10 years, and there's a great NY Times article that exemplifies how far we've come in further understanding the mind's influence over the body.

The gist of the article?  Dr. Elizabeth Blackburn, professor of biochemistry at the University of California-San Francisco,  explains the concept of telomeres and telomerase and their significant role in the aging process.  Beyond providing a basic description of the telomere's structure, function and importance, Dr. Blackburn discusses study results that have shown that "psychological stress actually ages cells, which can be seen when you measure the wearing down of. . . the telomeres.  It's proof . . . that the brain is influencing the body."
______________________________

There's talk all the time about stress and how it effects the body on a grand scale, physically, mentally and emotionally.

But did you ever stop to consider that chronic stress impacts our genetic code -- the critical blueprint for our existence?  And that when our genetic sequence is disrupted -- due to the reduction/loss of telomeres, in this case -- the door is opened to an entire host of issues: cardiovascular disease, cancer, obesity. . . and aging.

Just a little something to think about if your mind is feeling perpetually burdened by chronic stress.  Don't underestimate the importance of a positive mindset -- its influence can literally add years to your life.

Leave No Doubt

What's the purpose of goal setting? 

• To help you achieve what you want by providing you with a vision toward a specific purpose. 
• To help you realize where you are on the path toward that vision. 
• To help you determine what actions are required to reach your final destination. 

Goals are meant to provide a foundation for fulfilling your purpose. 

So when you're verbalizing them, don't waffle.  As you write your goals down, don't dilute their strength by hedging.  Avoid statements that implicate doubt or reluctance.

Setting goals with a mindset like "I'm going to try to increase my strength by 10%" or "It will be hard to lose 25 lbs, but . . . " or "I think I can cut refined sugar out of my diet" is only setting you up for failure.  These weakened statements give you the tiniest of openings to make an excuse, to quit, to fall short of your goals.  They perpetuate a voice of doubt in your mind that says you're not going to accomplish your task.

When you create a goal for yourself, go beyond being specific.  Be proud, confident, concise and absolute.

"I will increase my strength by 10%."

"I'm going to lose 25 lbs in 3 months."

"I'm going to remove refined sugars from my diet."

Don't let fear, doubt, uncertainty or laziness contaminate your emotions, thoughts or words.  Write direct and powerful goals that will inspire and motivate you every time you read them.  Every time you think of them.

When every fiber of your being inspires a purpose, a seed of passion, to take root inside you, let that seed become all that it wants to be.  FIRMLY state your goals and leave no doubt in your psyche that you're going to fulfill any purpose, big or small, that you desire.