Fitness Philosopher

Picture Perfect Weight

Consider this scenario. . .

You dedicate 12 weeks to improving your nutrition habits, managing your stress and training hard . . . and the results are in:

• The hypertension and high cholesterol you had?  Gone.
• Your energy levels are consistently through the roof.
• You sleep better.
• You look refreshed, awake, younger.
• You can see a tangible improvement in your physique and the clothes that once tightly clung to you are falling off.
• Your friends and family can't take their eyes off you and are amazed at the transformation you've made.
• You never imagined that you could sustain a healthy lifestyle for 12 weeks, let alone achieve it. . .  and then have a desire to maintain it.
• You are living life to the fullest and filled with happiness.
• You LOVE the way you look.

Can you picture this?  Do you have this image burned into your mind?

Now, you step on the scale in front of you for the big weigh in.  You look down with anticipation and discover. . . that you weigh 2 pounds more than when you started.

Does that change anything?

Supernatural Intelligence.

The physical organism, your body, has its own intelligence, as does the organism of every other life-form.  And that intelligence reacts to what your mind is saying, reacts to your thoughts.  So emotion is the body's reaction to your mind.  The body's intelligence is, of course, an inseparable part of universal intelligence, one of its countless manifestations.  It gives temporary cohesion to the atoms and molecules that make up your physical organism.  It is the organizing principle behind the workings of all the organs of the body, the conversion of oxygen and food into energy, the heartbeat and circulation of the blood, the immune system that protects the body from invaders, the translation of sensory input into nerve impulses that are sent to the brain, decoded there, and reassembled into a coherent inner picture of outer reality.  All these, as well as thousands of other simultaneously occurring functions, are coordinated perfectly by that intelligence. You don't run your body.  The intelligence does.  It also is in charge of the organism's responses to its environment. (emphasis mine)
     -- Eckhart Tolle, A New Earth - Awakening to Your Life's Purpose, p. 132

Eckhart's description of universal intelligence reminds us. . .

• Why we can't out-train consistently lousy nutrition.
• Why negative thoughts can kill your training, whether it's before a session or during a rep.
• Why we have to train intelligently.
• Why awareness is a principle that must be developed and applied. . . and
• Why a foundation of health is critical for reaching (and maintaining) our maximum potential.

The more we understand and respect this concept, the greater the odds that we'll experience the results we're striving for.

Five Misconceptions of Exercise.

Heidi, Health Nut Wannabe Mom and one of my "online training" success stories, recently interviewed me about five common misconceptions of exercise.  To top things off, she shared the interview as a guest post on EZGreatLife.com -- a blog authored by John that focuses on "family, fitness and finances." 

Are you training smart, or have you fallen prey to one of the many misconceptions that exist?  Learn more by reading the article below!

Many thanks to Heidi and John for this opportunity and their support!

Five Misconceptions of Exercise
Heidi Cudnik

(7/1/2008) -- Exercise, exercise, exercise. Sometimes that word makes me want to throw the covers over my head and pretend I never heard it. Now, keep in mind that I am health nut wannabe mom and not health nut you-got-it-down mom so sometimes the whole exercise and nutrition thing can be a bit overwhelming. The great thing is that there are experts out there to help guide the wannabe’s like me until we can actually become the real thing. I decided to go to the best fitness professional that I knew of to get to the bottom of what is really going to make you lose fat and make you healthier in your exercise/training routine. I did a really informative and shocking ( I thought it was shocking because I had for years been doing most of the exercise misconceptions) interview with Christopher Warden , a New York City fitness professional and co-author of the fitness book Unlock Your Strength. This is a terrific list put together by Christopher Warden that I hope will help you as much as it has helped me to get my exercise and training routine to be its most efficient.

Five Misconceptions Of Exercise

1. Steady-state cardiovascular training (“cardio”) is the best way to lose body fat. Going out and running long distances may be great for a couple of things – pure enjoyment and, well, getting better at running long distances – but burning fat is not one of them. Why?  (More. . . )

Appointment with Change.

"Be assured that you'll always have time for the things you put first."   -- Liane Steele

"I need to take care of the kids. . ."

"Work at the office is piling up. . ."

"I'll be traveling all week. . ."

"I've got an early morning business meeting. . ."

"I've got a business dinner. . ."

Okay.  You're busy.  But these same responsibilities existed when you were working with a trainer.  You  consistently scheduled -- and followed through -- with your appointments then. . .

How is now any different just because you're training on your own?

Make a point to physically schedule training time into your day. . . and then respect that time as you would any other appointment or meeting.

"Time to train" won't just magically appear for you -- you've got to create it and obligate yourself to it whether you're using a coach. . . or coaching yourself.

The Magic Pill for Improved Health and Fitness.

Unfortunately. . . there isn't one.

Actually, that's not true.  There is a magic pill, but it's not the source most of us think it is:

• the "best" professionals and practitioners sharing our wealth of knowledge
  

• the "best" training equipment and technology
  

• the "best" supplements or medications

• the "best" clothing and shoes
  

None of these are the answer, the magic pill that will bring us all of the improvements that we desire.

None of these.

The answer, the medicine, the magic pill for our progress is within us.  We have to find it - and use it - to enable the above-mentioned tools to work best toward our cause.

You're Not Alone.

When you're baptized into the world of fitness, you're often asked to think about things that you've probably taken for granted -- moving, eating, sleeping, stressing -- and not given a whole lot of attention to.

Then, while you're cultivating this new awareness, a library's worth of information is thrown at you. . .

And it can get a little overwhelming.

It's okay if you're overwhelmed because you're not alone.

• You're not the first to be confused about the significance of protein, carbohydrates, fat, vitamins, minerals, and water.
• You're not the first to ask, "How is eating more going to help me burn body fat?"
• You're not the first to wonder why "doing cardio" (read: a long distance jog on a treadmill) is not an efficient way to burn fat.

Nor are you the first to: 

• fret about becoming Arnold Schwarzenegger by lifting a dumbbell weighing more than 5 pounds.
• wonder if sleep "is really that important."
• wonder if chronic stress really can keep you fat.
• become frustrated with the limitless (and often conflicting) information that's available to you.

Thousands of people begin this journey without a clue -- or that think they have a clue only to find out they've got lots to learn.  (Hey, even highly skilled, highly educated fitness professionals get puzzled as we try to put piece together what we've learned.)

Your story is unique.  The path you've traveled to get to here and now is unique.  You're reasons for "not knowing everything" about movement, nutrition and health are unique.  But the issues you're having are likely not unique at all.  They're experienced by countless others.

And that's great to know, isn't it?

Because when you know you're not alone. . .

• you can find comfort in others who will identify with (and share) your experience. 
• you have a support system to keep you motivated, to pick you up when you're down, to celebrate your success.
• you've got every reason to pursue the wildest of your dreams with confidence.

Are You REALLY Targeting Your Core?

C-O-R-E.

Means "The Epicenter.  The Foundation."

In the world of fitness, core means everything. . . and with good reason.  Without adequate core strength and stability, achieving optimal performance results is next to impossible.

Outside the gym, core means everything. . . and with good reason.  Core habits of healthy living effect the quality of our very existence.

Ironically, however, many of us train one and frequently neglect the other.

We train the physical core. . . and then we go out and make everything else beside ourselves a priority.

We work for tangible core strength, but treat nutrition, sleep, and moderation of (mental/spiritual/ emotional) stress as afterthoughts while navigating through our busy lives.

Why is this?  Why do we focus predominantly on the physical aspect of core strength, when it's only a small pixel of the big "health and fitness" picture?

Why do we disregard the core principles of survival and quality living - treating them as mere "afterthoughts" - when those provide the foundation upon which a strong core is built?

It's time for this to change.

It's time for us to re-learn to focus on the core that matters most.  It's time for us to focus on health and fitness from an increasingly holistic perspective.  It's time to make strength training an entity that manifests itself OUT OF a healthy lifestyle. . . not as something that is a means to the end.

Because, in the end, if we overemphasize physical core strength -- without giving the underlying core principles suitable training and attention -- we'll be too sick, too tired, too stressed or too overtrained to care about the strength of our core.

You're Stronger Than You Think.

"Whether you think you can or you can't, you're right!" -- Henry Ford
________________________________

One of the Cardinal Sins of training is to tell yourself (or the coach standing beside you) that you can't do something -- right before you do it.

With the mind having such a strong, undeniable influence on the body, "I can't" is the sure-fire recipe for failure.

Now, I'm not advising you to go train with reckless abandon.  I'm merely suggesting to you that your preconceived notion of your capabilities may be a little off.  So. . .

. . . put your body to the test.

Don't try.

Don't doubt. 

Don't wish or wonder.

DO.

You might just realize that you're stronger than you think.

What's Comin' Round?

"Realize that if you have time to whine and complain about something, then you have the time to do something about it."              -- Anthony D'Angelo

The Law of Reciprocation suggests that you get out (of something) what you put in(to it); i.e. "give and you shall receive" or "what goes around comes around."

This being the case, if you're unhappy/dissatisfied with your situation, the question is. . .

What are you bringing to your training/ your lifestyle/ your situation?

And is it congruent to what you're expecting in return?

Where's Your Sense of Urgency?

No matter what age you are,

no matter your skill level or physical capabilities,

no matter if you love training or merely accept it as something you have to do. . .

You need to train with a Sense of Urgency.

That Sense of Urgency. . .

keeps you from dawdling between sets,

propels you to squeeze out one more repetition when you think you can't,

brings intensity to your training -- intensity that will stimulate your body to change.

(And that's the whole point of this, isn't it?)

There's no getting around the fact that getting fit requires hard work.  Strength and overall fitness aren't going to just fall into your lap.

You've got to go after it.

Go after it with a Sense of Urgency.

Fitness First!!

Christopher's Commentary:

A post I wrote in March 2007 parallels this article by Anthony DiLuglio.  The gist of Anthony's perspective?  Our culture has fallen into a trap of putting bodybuilding ("muscle cultivation") before fitness and it's about time we fight our way out of it.  Training for size is not the same as training for optimal strength. . . and it's certainly no guarantee for optimal fitness.  "Place a premium upon the possession of untiring energy, great staminal (sic) and vital power, and a sound constitution" (i.e. become as fit as you possibly can) and let your aesthetics take care of themselves.  Thanks for the article, Anthony.

What Have We Done Wrong?
Anthony DiLuglio, AOS Master Instructor and Owner of Punch Kettlebell Gyms

There’s been a bit of a restoration going on at Punch Kettlebell Gym over the past couple of weeks. . . This restoration that I’m speaking of is not necessarily being done to the gym rather it’s being done at the gym, see, we’ve decided to restore fitness itself.

I think we can all agree that gone are the days of isolation movements, that’s something we tore apart about 5 or 6 years ago, lets face it, unless you find yourself in a profession where it’s necessary to push a 225 pound object off your chest on a daily basis what good is the bench press anyway. Do three sets of leg extensions really make you fit?...leg curls? Where did we go wrong?

Arthur Saxon, in 1910, was photographed lifting 334lbs over his head…one handed, Arthur Saxon weighed 204lbs. Somewhere along the way, from that moment in 1910, to the present there has been a great disconnect as to what physical fitness really is.  (More. . )

Abdominal Bracing -- A Foundation for Your Strength Training

One of the first things I do as part of screening my new clients is confirm that they know how to do an abdominal brace, i.e. "engage the abs"/"tighten the core."  Though it's a mechanism that you perform regularly during such actions as "bearing down" (going to the bathroom or giving birth), stabilizing against external forces, or protecting yourself from an impending blow to the gut, it's often done subconsciously . . . and it's that lack of awareness that we're attempting to rectify.

Why?  Because being aware when you're bracing, combined with knowing how to do it, enables you to call upon it whenever you require spinal stability.  And in terms of strength training, it's safe to say that the need for lower back stability is constant.  In fact, the ability to provide it is the cornerstone for effectively training every movement that you do:

Want to do a quality push-up?  You'd better be able to brace your trunk.

A squat or deadlift?  Stabilize that lower back by bracing your abs.

Pushing your car up a hill?  Call your friends, line up behind the car, dig your feet into the ground, brace and start pushing. . . .
____________________________________

With all the above said, I'll reiterate my point with answers to the questions most commonly asked regarding this topic.

What does "bracing the abs" entail?  Quite simply, it occurs when you stiffen the abdominal muscles, effectively creating a corset of strength around the base of your trunk.

Where can I practice it?  Usually, I have beginners practice from a supine position on the floor; however, ab bracing can be performed from any body position.  Actually, the latter is preferred because you'll want to be able to call on the brace for support whenever you need it. 

What does bracing feel like?  How do I develop awareness of it? Place your fingers along the length of your six pack (from your rib cage to your pubic bone) and push down into the muscle. Now grunt.  Laugh.  Or bear down.  Notice how the muscle becomes rigid -- so rigid, in fact, that it's impossible to penetrate.  That's bracing. . . or a glimpse of it anyway.  An actual brace involves maintaining that abdominal tension for as long as trunk stability is required.

Why is it important?  An effective abdominal brace provides stability to your body's core, enabling you to resist against external forces as well as efficiently transfer energy from one pair of extremities to the other; i.e. you move better and can do more work as a result.

Are there any other "fine points" to consider when bracing?

• Don't forget to breathe.  Engaging your abs is not synonymous with holding your breath.  Practice the brace. . . and practice maintaining your breathing while bracing.

• Maintain your posture.  Without adequate awareness, you may brace and pull your spine into flexion.  Be sure to maintain a long torso and neutral spine alignment.

• Avoid using more muscles than required for the job.  It's not uncommon to see a client bracing so hard that his abs tighten up. . . along with his shoulders, neck, jaw, arms, legs. . .  Why use more muscles than you have to?  It'll only tire you out faster.  Keep the brace localized to the midsection of your trunk.

• Contract your muscles with an intensity sufficient for performing the task at hand - no more, no less (an addendum to the point above).  Muscle contraction operates under the All-or-None Principle -- muscle fibers are either all on, or all off.  There's no in between.  That being said, you can control the intensity of a muscle contraction, much like you can control the brightness of a chandelier that operates on a dimmer switch.  There's no need to brace your abs with the intensity required to lift 500 pounds when you're only lifting 50.  Develop the ability and the strength to stabilize against anything, but use only what you have to.

• Don't spend an inordinate amount of time on this. I've taken up a lot of space describing an important,  but very minute, skill.  Be meticulous in developing body awareness.  Use that awareness to create a strong, enduring abdominal brace.  But spend most of your training time executing the primary lifts of your training regimen. . . not the isolated skill of bracing.  After all, it's the big, compound movements (and the utilization of bracing during their execution) that are going to be the most proficient at enhancing your performance.

Am I There Yet?

You just said it again. . .

"I'm gonna figure out how to get there."

Where getting there represents:

• improving time management
• having more drive and determination
• eating better
• becoming more consist
• (any attribute that you want to improve upon)

Is there really anything to figure out?  Or is getting there more a function of BEING and DOING?

Telling yourself that you have to "figure out how to get there" implies that a list of things must happen in order for the getting there to occur.  It's a sign that's telling you that you're living in your mind and not conscious of right now.  It places your aspirations for change into the future - where you have no control - instead of the present moment where you have all the control (of your actions) that you could ask for.

Work on being here.  Give every ounce of your awareness, effort, intelligence and determination to this very moment. . . and the path to getting there will reveal itself, leaving nothing for you to figure out.

Change of Focus.

Not getting the results you expect?

You might have to go deeper than merely evaluating your program design, work ethic and nutrition habits. 

It might take more than simply getting more sleep or altering your training emphasis from cardio to strength training.

It might just require a complete overhaul of your perspective.

It's very easy when you begin training and focusing on a healthier lifestyle to focus on the negatives that you want to change. . . as opposed to the goals you want to achieve.

Instead of channeling all of your attention on the fat you can't stand to see, focus on your on the strength you're working to gain.

Instead of loathing your scrawny physique, focus on giving an all-out effort during your deadlifts.

Instead of thinking of all the foods you can't eat, take note of the endless tasty, satiating food options you do have.

Isn't this just positive thinking spin, which is eventually doomed to fail?

No.  It's practicing the skill of aligning your focus with your goals so that you're working with the current of your journey instead of swimming upstream against it.

 

What Works for You? Find the Answer Without Thinking About It.

"Great people are they who see that spiritual is stronger than any material force, that thoughts rule the world." -- Ralph Waldo Emerson

The spiritual is stronger than any material force. 

Thoughts. . . are material forces; i.e. they exist as form - they are not formless - so they are material.

So, is it really true that thoughts rule the world?

Or is it the spiritual -- i.e. consciousness -- that rules the world?
_____________________

One of the greatest gifts given to human beings is the ability to think.  But it can also be your greatest curse.

Why?

Because you end up being in our head too frequently -- over-thinking, over-analyzing, over-reacting, over planning, worrying, lamenting -- losing touch with reality, with the present moment, with yourself. . . with your body.

Get ahead by finding ways to get out of your head. . . and into your being.

Do this, and you won't have to think about what works best for you.  You'll feel it.

"Repetition is the Mother of Learning."

"Repetition is the mother of learning."  -- Latin Proverb

Chris Melton shared this video, courtesy of yrgworkout.com -- it beautifully illustrates a few of the essentials for enhancing fitness:

Motivation to change -- driven from within. Motivation of all types is extremely important for success.  Motivation from the core of your being, however, can be the most powerful -- and best derive long-term change.

Training with intensity.  This video oozes with Arthur's will to work.  Work Hard.  There was nothing lackadaisical about his training.  (Smart) hard work, with intensity, will enhance your performance.  Without it, getting results becomes difficult, if not impossible.

Strength Training.  In this case, in the form of yoga with an added emphasis on body-weight training.  The key here is that there was a strength component to Arthur's work, and that component was challenging enough to stimulate change including enhanced physiological function and maintenance/increase in muscle mass.

Goals.  Arthur began with fat loss and improved health.  He included the desire to walk without crutches and leg braces.  Then he moved on to the ability to run.  By clearly defining his final destination, Arthur gave himself the opportunity to know how to get there.

A good plan. . . and determination.  Nothing stopped Arthur.  Not his 70+ hour work week.  Not his disability.  He set his mind to the task, worked his plan, and, well, the rest is history.

Consistency.  Consistent training.  Consistent commitment.  Consistent repetition of a well-thought-out plan. . . and getting progressive results almost becomes a formality.

Dedication to a new lifestyle.  Arthur Boorman committed to a healthy lifestyle - to a change in his mindset - and this decision gave him a foundation for radical change. . . and life-long results.

Look Before You Leap.

So, you've decided to begin a strength training program.

The gym down the street just accepted your membership application and the iron is just waiting to be picked up.  You've got the gym bag, clothes and shoes.  Your iPod is loaded and ready to play.  All you've gotta do is walk in and get down to business, right?

Sure.  But have you considered the following?

• What's your motivation for beginning?
• What are the emotional/mental obstacles that you typically contend with?  What do you do to overcome them? 
• If you're going to hire a fitness professional to guide you, what's your learning style?  What coaching approach works best for you?

These points may seem marginal -- nit-picky, even.  But avoiding questions like these - forgoing the  opportunity to consider their answers at the most basic level - will increase the difficulty of your journey.

Your approach to a healthy lifestyle doesn't necessarily involve getting to the gym first.  Honestly evaluate your current state.  Strive to understand your strengths and weaknesses.  Clearly define what motivates you.  Think about the means by which you'll overcome any obstacles you'll face.

Taking these factors into account will go a long way toward kick starting your journey. . . and keeping you on track to finish it.

Individualization.

"Individualization should be a given.  Focus on the principles - and on results - instead."
_____________________

Individualization.  It's an important concept, yes?

As a client, you want individual attention.

You want a program designed to your individual goals.

You want a training regimen that accounts for/works with your individual strengths and weaknesses.

You want to work with a professional who understands that the concept of individual is significant -- and who knows how to apply the tools of his trade appropriately.

So, appreciation of the concept individualization isn't only important -- it's critical to your success.

But it's also a concept that, when focused on too much -- especially as it pertains to training -- can detract from your ability to reach your greatest potential. 

Think about that for a second:  Too much focus on individualization can detract from your ability to reach your greatest potential.

Why?  Because too much focus on your individuality increases the likelihood that you'll lose sight of the overall objective.  Too much focus on your individuality may result in you "treading water" as you search for the perfect programs to account for your unique situation. To much focus on your individuality might make you forget the fact that, fundamentally, you're the same as everybody else around you:

• You're human.
• You need to be active.
• You physically operate by utilizing fundamental movement patterns.
• You need to train in a progressive manner to provide stimulus for change.   
  
• You survive on the same macronutrients.
• You need rest.

Sure, you have your own unique tastes, goals and skills.  You have your own unique injuries and stressors to overcome.  But your individuality doesn't override the principles of the physical universe that you live in . . . and it doesn't warrant that you place so much of your attention on it that you forget where you're trying to go.

So, by all means, take your individual needs into account.  Understand how those needs will influence the path you'll follow/the choices you make.  But then, focus more on the fundamentals that dictate change in all of us.  Focus on the principles, as opposed to losing yourself in the underlying individual details,  and you'll go a long way toward achieving the results you desire.

Let Down by an Expert?

Occasionally, I'll come across a prospective client who's got a know-it-all persona. . .

who's got the world in the palm of their hand (read: no problems whatsoever). . .

who claims (s)he's absolutely driven to succeed. . .

and who hasn't needed help from anybody, but if they did seek the services of a professional -- an expert -- they only hired THE BEST. 

"My psychiatrist?  Doctor?  Nutritionist?  Trainer?  Got his/her degree from XYZ University.  Charges $500 an hour.  Has worked with hundreds of big named clients. . ."   (you know, all the truly significant elements used to decipher an expert's qualifications. . . )

All of this information comes out during the introduction and initial assessment.  Then, suddenly, as our training sessions commence, an alter-ego materializes -- one filled with head-to-toe negativity, who has lots of blame to pass around to everybody else outside of her/himself. . .

My psychiatrist/doctor/nutritionist/trainer didn't know what (s)he was talking about.  (S)He didn't understand my condition. . . didn't grasp that my body is different from the rest. . . didn't know how to develop a program that would fulfill me, my body type, my goals. . .

I don't know whether to laugh or cry when I hear commentary like this. Why?  Because I feel like I'm listening to an individual who's completely lost, who I want to help. . . but who, based on the character traits (s)he's presented, may be unreachable.
_____________________________

My question to you is this -- do you embody the person described above?  If so, here's my to-the-point response to your dilemma:

So. . . you only hire the best?  And virtually none of the best have been able to help you?  Then one of two things is happening here, and they both center around you. . .

1)  The experts you hired aren't as qualified as you as you thought and for some reason you've decided to stick with them.  Well, more power to you.  Presumably, nobody is forcing you to stick with substandard service.  Do some more research and find the experts who are truly capable and qualified to help you.

2)  The experts are giving you the best advice out there, and you're just not willing to listen and apply their knowledge.  In this case, all I have to say is, "WAKE UP!"  It's highly unlikely that you have all the answers.  If you do, why are you bothering to hire expert assistance?  If you've gone through the trouble to ask scores of professionals for their expert help, the least you can do is make a diligent effort to apply their advice.

As I've said before, the ability to create positive change -- whether it be physical, mental, emotional, spiritual, professional or personal -- comes down to accountability.  If you're not accountable to yourself, it doesn't matter how much technical knowledge you have or how much expert advice you receive -- you'll still struggle to succeed.

Stop struggling by utilizing the expert wisdom that you've invited into your life.  Stop struggling by making application, not theory, your practice.

Newsflash! Strength Training Benefits Your Metabolism.

Christopher's Commentary:

As far as I knew, prior studies -- as well as reality-based evidence from the trenches -- have repeatedly shown that weight training reduces fat and improves metabolism. . . especially in comparison to endurance training (You mean individuals outside of marathoners still do that?!?!?).  I'm happy to see that the research has advanced enough to move on from humans to mice. . .

'Weight Training' Reduces Fat And Improves Metabolism In Mice

ScienceDaily (Feb. 7, 2008) — Researchers from the Boston University School of Medicine (BUSM) have demonstrated that in mice, the use of barbells may be as important to losing weight and improving health as the use of running shoes. The discovery builds upon the fact that skeletal muscle consists of two types of fibers. Endurance training such as running increases the amount of type I muscle fibers, while resistance training such as weightlifting increases type II muscle fibers. Using a mouse genetic model, BUSM researchers demonstrated that an increase in type II muscle mass can reduce body fat which in turn reduces overall body mass and improves metabolic parameters such as insulin resistance. These studies indicate that weight bearing exercise, in addition to endurance training, may benefit overweight people.  Read more. . .

Accountability.

This may not be easy to hear, but the reason you're not making progress may be resting entirely on you.

Fitness professionals are not enablers.  They are teachers, coaches and motivators.  Even when you've made the sacrifice to hire a professional, it's imperative that you give an "A" (90% or better) effort toward your endeavors -- both in the gym and on your own time.

Fitness professionals provide the tools and guidance to get you on the path to improved fitness and health.

The onus to change has to come from within you.

The physical labor has to be done by you.

The choices of when and what to eat have to be made by you.

The price of being tenacious and consistent has to be paid by you.

The courage to speak up if you need more guidance has to come from you.

If the professional you've hired is giving you all that he can, everything he's trained to provide and all that you asked for. . . and you're still not getting the results you want, look within yourself first before you place the blame on something or someone else around you.

That accountability for your own success will likely be exactly what you need to turn your dreams to golden reality.

Facing Fear of Failure.

Failure.

Fear of it pervades our society.

Frustration with it crops up on the gym floor.

The question is, is that frustration you feel when you experience failure constructive or destructive?

If you respond to that failure constructively -- with a stoked competitive fire and a stronger drive to train harder and smarter in pursuit of your goals -- you're golden.

If, however, you habitually respond with a destructive mindset that leads you to contemplate trading the rigors of training for a couch, TV and bowls of ice cream . . . well, you don't need me to tell you that you've got some mental work to do.

The probability that you're going to "fail" during a training session is high.  If you really want to enhance performance -- whether it's performance in mundane daily chores, professional sports or anything in between -- the very nature of training dictates that you have to push your limits to make progress.  You have to stimulate your body in a way that provokes it to become better than it already is.

And that means you're not always going to achieve the number of reps you'd planned for.

You're not always going to successfully move the weight you've been working toward for months.

You're not always going to maintain a high level of intensity for an entire training session. . .

. . . and that's okay, provided you're doing your best to progress.

In the context of training, the failure most commonly experienced is anything but abject failure.  In fact, the only way you'll completely fail is if you fail to try.

A Point That Can't Be Emphasized Enough.

Check out this article, forwarded to me by my good friend and highly respected fitness peer, Eugene Thong.

New York Magazine Presents:

The Scientist and the Stairmaster: Why most of us believe that exercise makes us thinner - and why we're wrong.  By Gary Taubes

Pay particular attention to the information on the final page (p. 5).  In summary, Mr. Taubes writes:

"The one thing that might be said about exercise with certainty is that it tends to make us hungry.  Maybe not immediately, but eventually.  Burn more calories and the odds are very good that we'll consume more as well.  And this simple fact alone might explain both the scientific evidence and a nation's worth of sorely disappointing anecdotal experience."

"The job of determining how fuels (glucose and fatty acids) will be used, whether we will store them as fat or burn them for energy, is carried out primarily by the hormone insulin in concert with an enzyme known technically as lipoprotein lipase -- LPL, for short."

". . . during a workout, LPL activity increases in muscle tissue, and so our muscle cells suck up fatty acids to use for fuel.  Then, when we're done exercising, LPL activity in the muscle tissue tapers off and LPL activity in our fat tissue spikes, pulling calories into fat cells." (the body is working for homeostasis)

". . . Contemplating the means by which we might lose weight without considering the hormonal regulation of fat tissue is like wondering why children grow taller without considering the role of growth hormones."

"Since insulin is the primary hormone affecting the activity of LPL on our cells, it's not surprising that insulin is the primary regulator of how fat we get. . . Because insulin determines fat accumulation, it's quite possible that we get fat not because we eat too much or exercise too little, but because we secrete too much insulin or because insulin levels remain elevated far longer than might be ideal."

". . .it's carbohydrates -- particularly easily digestible carbohydrates and sugars -- that primarily stimulate insulin secretion.  'Carbohydrates is driving insulin is driving fat,' says George Cahill Jr, a retired Harvard professor of medicine and expert on insulin. . .  So maybe if we eat fewer carbohydrates -- in particular the easily digestible simple carbohydrates and sugars -- we might lose considerable fat or at least not gain any more, whether we exercise or not.  This would explain the slew of recent clinical trials demonstrating that dieters who restrict carbohydrates but not calories invariably lose more weight than dieters who restrict calories but not necessarily carbohydrates."

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I can see the initial reactions to this article now. . . Clients thinking, "Great.  What's the point of exercising now, being that it won't do much for me."  Or fitness professionals shunning this information because they feel it threatens the validity of their career choice.

Understandable reactions?  Perhaps.  Misguided?  I think so.

Activity in the form of exercise can do a lot for you.  But it's important to keep the proper perspective on what exercise delivers, in and of itself:

• Enhanced performance.  Whether you're young or old, rehabbing or injury-free, a novice or an elite athlete, the guaranteed result of exercise (read: strength training), if performed correctly, is enhancement of variables such as strength, stability, power and endurance.
• Enjoyment.  Whether you're learning to connect mind with body, competing (with yourself or against others) or simply moving for the sake of moving.

Exercise is not a "magic bullet" that provides the end all, be all solution to fat loss.  And if it was, it's not capable of handling the task.  It's only a small part of a lifestyle that also consists of emotional and mental well-being, rest and recovery and quality nutrition.

This is why you've seen me rant in the past over the twisted mindset of the individual(s) who proclaim, "I don't care about health as long as I look good!"  If you don't care about health, if you don't pay attention to your lifestyle . . . if you don't do things like minimize ingestion of sugar to keep your insulin levels in check, you'll severely reduce the chance of reaching your physique goal.  And if you do reach it, it will likely be short-lived.

Avoid looking at exercise as the sole answer to fat loss.  Stop trying to out-smart human biology and out-train crappy nutrition.  Wise up and fully embrace a healthy lifestyle . . . and your long-term, optimal fat loss results should be just around the corner.

3 Keys To Survival If You Fall Off Track

One of the hardest things I encounter as a fitness professional is a client coming into a session lamenting a poor choice they've made, or distraught over the difficulty of adhering to a new lifestyle, even when they've been making great progress.  It's not hard because I feel like I can't help them.  It's hard because I wish they'd more easily see that the occasional blunder is not akin to turning months of hard work into a pile of trash.  In fact, the occasional hiccup in their (your) training can turn out to be rather inconsequential.  It's the mental recovery from that "hiccup" that ends up being significant.

If, during your fitness journey, you find yourself at the tail end of a poor choice or a bad day - and you're feeling that all your blood, sweat and tears have been shed for nothing - here's what I suggest to get you immediately back on track:

1.  Remember where you came from.  It wasn't so long ago when you actually were starting out from scratch. . . when you were completely naive to the challenges ahead.  And you faced those challenges head on -- successfully no less -- to get to this point.  Okay, so this particular challenge was big enough to knock you off course.  So what?  You got through hard times in the past, right?  Allow the past to remind you that you can do it again.

2.  Step back onto the track at the exact same point you got knocked off.  As I alluded to above, sometimes the hardest thing to remember when you're facing adversity is that you don't have to go back to square one just because you made an error.  It's not like you've literally forgotten everything you've learned or that your body has immediately regressed to your pre-training days.  Pick yourself up and get right back on track.  By virtue of your experience, let alone your physical journey, you're advanced beyond where you once were.  Recognize that.  Half your battle is having the awareness to objectively recognize your place at this moment.

3.  Expect to fall again -- not that I'm advising you to go out of your way looking for trouble.  Accept the fact that life is going to throw you the occasional hurdle that you just can't leap over, slide under or dive through as easily as you'd like.  Your awareness, and acceptance, of the inevitable conditions you - desensitizes you, if you will - to comfortably handle any obstacle when the time comes to face it.

______________________

You're going to make mistakes.  You'll miss a meal.  You'll have an uninspired workout or two.  You'll make poor food choices.  But making a less-than-ideal choice on rare occasion will not kill your progress -- letting your mind spiral uncontrollably into a cesspool of self-loathing every time you make a mistake will.  The body goes where the mind takes it.  Keep proper perspective as you encounter your challenges so you can jump back on course -- right where you fell off.  

How to Ensure Success in Any Training Program

Take responsibility for your decisions.  Take ownership of your actions. 

Nothing more.  Nothing less.

It seems to me that it's all too common for people to place the blame for their failures on somebody else.  And, ironically, many others fail to give themselves credit for a job well done.

If you habitually show up late for training sessions; if you refuse to follow the nutritional guidelines that have been suggested; if you only give a half-hearted effort when you walk into the gym, you're going to fall short of your expectations.  Don't place the blame on your training partner, friends, or family.  The problem is your failure to fully commit.  The problem is your inaction.  It's not the fault of those around you.

In the same regard, if you're achieving great results -- recognize the work you've done and acknowledge it.  Absorb it into your soul.  Don't blow it off as "I did it because of my friends, . . . " or "My trainer is the one that got me here."  Sure, you had support, but that support wasn't sweating and picking up the heavy iron for you.  That support wasn't making the final choices about what to put into your mouth.  You did it.  By choice.  You didn't give up.  You were the proverbial star.

This isn't to say that the people and environment around you don't have an effect on your overall performance.  Poor advice and bad influence can knock you down as easily as supportive family, friends and co-workers will help carry you to your greatest achievements.  But in the end, despite the influences around you, failure or success is the result of the decisions and actions of the person you see when you look in the mirror.

____________________________

Walk into almost any gym across the country, and, at one time or another you'll hear the phrase "It's all you (man)!" bouncing off the walls.  These words are often served as a source of encouragement to somebody grinding out the last reps of a tough set. 

As it turns out, "It's all you" might just be the perfect reminder that ultimate success (or failure) for any of us oftentimes rests in our own lap.

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?

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.

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.

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 rese