Fitness Philosopher

A Bit of Father's Day Wisdom.

You've probably noticed that I've got a soft spot for inspirational quotes.  So, as we recognize this Father's Day, I thought I'd share a few of my favorites from H. Jackson Brown's A Father's Book of Wisdom.

Hold yourself responsible for a higher standard than anyone else expects of you.  Never excuse yourself. -- Henry Ward Beecher

Challenges can be stepping stones or stumbling blocks.  It's just a matter of how you view them. -- Unknown

When you were born, you cried and the world rejoiced.  Live your life in such a manner that when you die the world cries and you rejoice. -- Old Indian saying

Courage is resistance to fear, mastery of fear, not absence of fear.  -- Mark Twain

Don't be afraid to take big steps.  You can't cross a chasm in two small jumps. -- David Lloyd George

What matters is not the size of the dog in the fight, but the size of the fight in the dog.  -- Coach Bear Bryant

It's not how far you fall, but how high you bounce.  -- Dad

There is no experience better for the heart than reaching down and lifting people up. -- John Andrew Holmer

Let your policy be quality.  -- Dad

There is no future in any job.  The future lies in the man who holds the job. -- George Crane

Never, never, never, never give up.  -- Winston Churchill

Trade In The Ego for Enlightenment.

Donald Trump says, "Show me a man without an ego, I'll show you a loser."

I say, find me a man who can transcend his ego, and I'll show you a man who's enlightened -- and primed to achieve success that an egomaniac can't fathom.

Spend your time attached to your ego, you'll become bogged down with various forms of mental anguish, like unhappiness, fear, anger, greed and jealousy.  You'll detract from your potential.

Transcend your ego, you gain the freedom of consciousness. . . the ability to be in the moment - to make the most of each moment - and focus on the truly important things in life.
______________________

Be confident.  Be driven.  Be disciplined.  More importantly, be ego-less.  You'll not only end up a winner. . . you'll end up a winner of the highest magnitude.

Judgement Call.

When you see an overweight, if not obese, individual exercising, what's your first impression of that person?

And your first impression of that "vision of physical fitness" across the floor?

Did you ever stop to think that those first impressions could be completely inaccurate?

That person you see working diligently to burn bodyfat may not be as unhealthy/unmotivated/"unathletic" as you think.  Maybe their lack of nutritional discipline is their only (albeit significant) concern.

That Greek God(dess)?  May look great on the surface, yet be the healthy equivalent of a ticking time bomb underneath.

"Never judge a book by it's cover" couldn't ring more true here.  Be careful about under/overestimating your level of fitness and health based on what you see in the mirror.

(Re)Learning Essentials Through the Eyes of an Infant

It's incredible how much insight you can gain while observing somebody in their earliest stages of life outside the womb.  Beautiful.  Vulnerable.  Uninhibited.  These are the three words that come to mind as I watch my daughter Grace while she interacts with the world around her.

Amazing also comes to mind.  Amazing because here I sit, age 35, and she, at 4 months old, is rejuvenating wisdom and insight that's been taken for granted, if not forgotten.  Frankly, it's insight that all adults would be wise to acknowledge regularly, especially when pursuing enhanced fitness.

And those insights would be?

1.  Breathe.  Belly breathe, that is.  Infants do it automatically, we tend to forget after years of trying to suck in the gut to show off that 6-pack.  It's time to reverse the trend.  Focused, deep diaphragmatic breaths will not only provide a calming effect, but it will go a long way toward releasing any tension in your neck and shoulder musculature (thus promoting neck, shoulder and back health).

2.  Eat.  And eat smart.  Infants ask for and receive the perfect food (Mommy's milk) - lots of it - and they stop eating when they're full.  Too often, adults claiming that they're seeking better health either forget to eat, choose not to eat, eat poor quality food and/or eat too much.  I'm sure I've read this somewhere . . . positive results might just come easier if you make a conscious effort to feed regularly on high quality foods.

3.  Sleep.  Infants will sleep up to 18 hours per day.  Most adults should sleep at least 8. . .  and most fail to do so.  If you want to make significant, timely progress, adequate rest and recovery is a must.  So, stop with the all-nighters already and get some sleep!

4.  Work hard, without reservation.  Infants do this naturally, whether they're trying to hold the head up, roll over, crawl or. . . fill their diaper.  Nothing gets in a baby's way -- if she's got a task to perform, she'll go at it, undeterred, until she finishes.  It's safe to say that if you exhibit the same fearless determination when trying to reach your goals, there's a high probability that you'll succeed.

5.  Live, for the sake of living -- and enjoy every moment of it.  I see my daughter behaving in a way that almost seems reflexive.  She's hungry, she cries.  Tired?  She cries.  Uncomfortable?  She cries.  Sick?  Surprise! She cries.  Content?  She lays there with an innocent look on her face or smiles at everything around her.  She may not be laying there thinking, "I'm going to behave this way if that happens," but the point is, she acts as if she does.  She knows what she needs and she doesn't ignore/deny her senses.  She lives in, and gets the most out of, each moment.  Wouldn't you be better off if you did the same?
______________________________ 

All too often, we deny ourselves -- or worse, become unaware -- as we age.  We become reserved.  Inhibited.  Self-conscious.  Afraid of vulnerability.  We "forget" to breathe, eat well and get adequate rest.  Essentially, we become fearful/lose sight of what's natural, of what was instinctual to us at the earliest moments of our lives -- to the detriment of our health and well-being.  Maybe we could prevent it, if we took the time to see the world through the eyes of an infant. . .

One Hundred Percent.

It goes without saying that nobody, including the world's most elite athletes, is expected to give 100% of their life to training.

After all, training is only one component of the whole in the process of improving performance.

It goes without saying that you aren't expected to be on track 100% of the time when pursuing fitness.

After all, you're only human.  And over the course of a lifetime you'll encounter other matters that take precedent over training.

That being said, there comes a time where 100% effort is expected. . . and that time begins the moment you step on the gym floor for your training session.

You'll need 100% commitment.
100% focus.
100% exertion.
100% determination.
100% purpose.

Even if you're not having your best day, you need to give 100% of what your body and mind will allow -- the best you can offer in the present moment.

After all, if you don't give 100% to your moments in the gym, you'll find it very difficult to achieve 100% of the results you're looking for.

The Power of Choice.

Of the responsibilities associated with my career, helping clients to solve their health and fitness "problems" is my favorite and one that I take a lot of pride in.

When a client comes to me distraught over a personal dilemma that's interfering with their training, stressed about the burdens of their job, or lamenting the fact that they've fallen off track with their nutrition, I remind them of one simple thing:

YOU HAVE A CHOICE.

For every situation you encounter, you have a choice as to how you're going to handle it.

Always recognize that.  YOU HAVE A CHOICE!

The choice may not always be pleasant, but the fact remains that:

• You have a choice as to the actions you'll take in the presence of hardship.
• You have a choice over the mindset you'll have as you take action (no matter how unpleasant that action is).

You are exclusively the one who has the power to make decisions for yourself.  Nobody can crawl into your brain and take that away from you.

As such, be proactive!  Evaluate your options as you face any obstacle that stands before you.  Choose to make the best choice possible.  Choose to be content with your choice.  Practice this NOW.  (And if your choice ends up being a mistake, that's okay. . . After all, you'll have choices available to help yourself find a remedy.)

_____________________________
For there is nothing either good or bad, but thinking makes it so.
                                                        -- Hamlet:  William Shakespeare

What To Do When The World Around You Spins Into Chaos. . .

. . . Take a step back.  Take a few deep breaths. 

FOCUS.

Focus on the one or two things you can or have to do right now.  And simply do them.  One step at a time.

Side note -- Baby Warden's on the way!!

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.

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.

Take Risks. Seek Reward.

When I meet prospective clients, our discussion often progresses from its initial purpose -- uncovering health, injury and exercise history -- to a heart-to-heart about the client's battles with achieving optimal health and fitness.  i.e.  What triggered the client to get out of shape in the first place?  What daily events prevented them from starting a program before?  If they have tried to start a training program before, what has kept them from being successful? Oftentimes, the answers go something like this:

• "I hadn't been in the gym for so long, that I didn't know where to begin my training."

• I was embarrassed to go to the gym and be around people who were in better shape than me."

• "I didn't know how to use the equipment and didn't want to look like an idiot fumbling around with the machines and free weights."

• "I'd tried before and failed, so why should I try again?"

• "My career, personal life, financial burdens. . . etc. got in the way."

• "I wasn't happy with my situation, but was uncomfortable with changing it.  I was afraid to take the first steps to make things better."

These feelings are all valid, and they represent the fears that so many of us have experienced -- whether we were scrawny or fat, rich or poor, old or young, an elite athlete or the "average everyday" person.   The question is, are you strong enough to look your fears in the eye, beat them down and work hard to come out on top?  Are you willing to take the risk?

Making the decision to improve your fitness and ultimately, your life, can be frightening because it does involve great risk.  You risk experiencing failure.  You risk feeling discomfort and pain.  You risk confronting your true self and having to deal with inner demons that you really don't want to face.

But if you DON'T take those risks, you risk NEVER finding success.  You risk NEVER experiencing the joy of overcoming physical and mental hardships.  You risk NEVER discovering the real you -- you risk NEVER truly living.

And your improved health is worth the "risk" of eating quality nutrition.  Your improved fitness is worth the "risk" of stepping into the gym and grinding through a grueling workout.  Your improved life is worth the "risk" of stepping out of your unhealthy comfort zone and trying to develop some new good habits.

Now the question remains:
                        If you know that "you're worth it," are you ready to take the risk?

                            Risk

To laugh, is to risk playing the fool.
To weep, is to risk appearing sentimental.
To reach out to another, is to risk involvement.
To expose feelings, is to risk exposing our true selves.
To put your ideas, your dreams, before the crowd is to risk loss.
To love, is to risk not being loved in return.
To live, is to risk dying.
To hope, is to risk despair.
To try at all, is to risk failure.

But risks must be taken,
Because the greatest hazard in life is to risk nothing.
The person who risks nothing, does nothing, has nothing, is nothing.
They may avoid suffering and sorrow, but they simply cannot learn, change, feel, grow, love, live. . .
Chained by their attitudes they are slaves.

ONLY THE PERSON WHO RISKS IS FREE.

Author Unknown

 

 

Making Memories

Saturday night was spectacular.

In what should be considered the party of the century (ranked under "Surprise Parties With Fewer Than 20 Guests"), my friends and family helped surprise my pregnant, unsuspecting wife, Sara.

The highlights?  There were many -- the food, the company, the ambiance.

For a large fee, Bill Finnegan can prep one hell of a party. . . .

But the "SURPRISE!" at the beginning of the party was unlike any other that the guests had ever experienced.

My wife managed to walk into the apartment, talking to the party's co-host, without noticing a single person in the kitchen two feet away.  Maybe pregnancy completely eradicates a woman's peripheral vision -- I'm not sure -- but Sara greeted Bill (the party's host) and conversed for at least 20 seconds, while also flashing her growing tummy, before turning around for the heart-stopping surprise:

Careful Sweetheart, your face might freeze that way. . . .

I'm very happy with the fact that I "got her" and I'm reminded of the many blessings that Sara and I have in our lives.  This party was a great testament to good friends and family -- and a reminder to live life in the moment and take the time to make beautiful memories.

Message From My Unborn Child.

I'm going to be a father.

"Wow!"
"Exciting!"
"Surreal!"

I know, tell me about it.  I can't believe it myself.  What an emotional journey.  And I'm getting to experience all of those "you'll never fully understand these feelings until you're a parent" feelings for the first time.  It's nice to finally understand what parents have been talking about over the last 16 years of my adult life. . .  but I digress.

Leave it to my unborn child, womb age 19 weeks, to leave me a message after the completion of our first sonogram.  (Did I mention yet that that was amazing?  The child is well developed (BIG feet!) and has a strong heart -- 154 beats per minute of flawless pumping action!. . . but I digress again.)

My wife and I had just finished our sonogram when I turned around to see this on the wall:

Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become character.
Watch your character, it becomes your destiny.

Truer words may never been spoken by a tinier person, regarding life or, of course, personal training.    What's your mindset as you begin your fitness program? 
Have your thoughts become tangible words (written or spoken) that you can look at/listen to and use as motivation to reach your desired outcome?
Have you taken action, and given those actions time to develop into lifelong habits that will provide a healthy body and strong character?
Heed the advice of my unborn child, and commit to building a physically, mentally, emotionally and spiritually stronger you -- today.

Who Are You?

When I was little, I had this poster consisting of 3 photographed chimps and a brilliant piece of writing.  The prose went something like this:

"There are 3 kinds of people:

Those who make things happen.  Those who watch things happen. . .

And those who wonder, "what happened?"

When it comes to improving your nutrition habits or beginning your strength training program, what person are you?  Are you the individual that confronts your daily obstacles, makes a decision to change and stops at nothing to make your dreams and goals a reality?  Are you the person that talks a hell of a game, but doesn't have the courage or drive to put your plans into action?  Or are you the person that just coasts through life, unconscious, and then wakes up one day -- 30 years later -- wondering, "Where's my life gone?  Where did healthy, fit body go?" i.e. What happened?

It's easy to fall into the daily routine of life, to get caught up in frivolous details, to become "unconscious" and forget how to take control of our well-being.  It's easy to fall into traps and start thinking, "I can't do this because. . . " or "I'm too busy to fit this into my schedule." or "It takes too much effort to change. . . "

These are only weak excuses.  Crutches that enable us to avoid reality.  We are not dead leaves blowing in the wind, helpless to control our destiny.  Yes, we deal with innumerable events that are out of our control; however, we are always in control of the decisions we make in response to the events that unfold in front of us.

Stop lamenting the past -- you can't get it back.  Stop worrying about the future.  It hasn't happened yet.  Become fully aware of NOW, this very second.  Make proactive decisions and take action now.  (Don't know how to take action?  Ask questions, do some research, write me and allow me to assist you. . . .)  Regarding your health, fitness and nutrition, be the person that takes control and makes things happen, and recognize the great things that unfold.

Success

Here's to a successful week for all of you  --  at the office, in your personal life and, of course, in the gym. . .

Success is doing the best you can,
in as many ways as you can.
It is being just and honest and true --
not in a few things, but in everything you do.

Always look ahead and never look back,
believe you can make all your dreams come true.
Always believe in the best you can be
and have faith in the things that you do.

Forget about mistakes you've made yesterday,
the lessons you learn will prove valuable for today. . .
Never give up and think that you're through. . .
for there's always tomorrow and
a chance to begin brand new.

It is in dreaming the greatest dreams. . .
and seeking the highest goals. . .
that we build the brightest tomorrows.

There is no limit to the goals you can attain,
or the success you can achieve. . .
your possibilities are as endless as your dreams.
Whatever it is that you seek in life,
whatever your dreams and what you hope to achieve,
whatever you try to reach -- whatever you plan. . .
can all be yours -- if you only believe you can!

Author -- Larry S. Chengges

Don't Quit.

I was in college the first time I saw this poem; it's one of my favorites.

(The "Don't Quit" image originated at BeatBob.com)

DON'T QUIT!

When things go wrong as they sometimes will
When the road you're trudging seems all up hill
When the funds are low and the debts are high
And you want to smile, but you have to sigh
When care is pressing you down a bit
Rest, if you must, but don't you quit.

Life is queer, with its twists and turns
As everyone of us sometimes learns
And many a failure turns about
When he/she might have won had he/she stuck it out
Don't give up though the pace seems slow
You may succeed with another blow.                            

Success is failure turned inside out
The silver tint of the clouds of doubt
And you never can tell how close you are
It may be near when it seems so far
So stick to the fight when you're hardest hit
It's when things seem worst that you must not quit.

-author unknown

Believe In (and Develop) Your Strength

My hope for this blog is that it serves as a source of inspiration as well as an educational source on the finer points of strength training and nutrition.  As such, I leave you with the following words:

Never undervalue yourself.  Believe in yourself.  Believe that you can do your work well, and then make good.  Never doubt yourself.  Faith in one's self unlocks those hidden powers that all of us have, but that so few of us use.  Every man and woman has undeveloped strength undreamed of until emergencies call it forth.  Every one of us has been surprised at how much we can do and how well we can do it when we have to do it.
Do not wait for these emergencies to call out the might within you.  Realize your assets every day.  God has made an investment in every one of us; shall we go to Him when our life is done giving Him no return upon that investment?  When He invested in you He meant that you should pay Him dividends in the betterment of the world and helpfulness to your fellow-men.  You can do this only by your best work.  And your best work is possible only by faith in yourself and by love of your work.
                                                                            -- Albert J. Beveridge