I was asked this question just the other day and thought this would be a good forum to reintroduce myself and the program that I have designed.
I am 51 years old, I have been married for 32 years I have 3 grown children and became a Grandma last July with #2 coming in 4 weeks. I have learned (in the 20+ years in the fitness industry) that age is just a number and fitness is for life.
Bodies can change but our mind set does not have to. I feel as a trainer we should challenge ourselves in all aspects of fitness so we may better prepare ourselves for the obstacles that life hands us. "F.I.T." is a acronym for "Fitness through Integral Training" and the "Club" represents the group effort, motivation and camaraderie that I draw out of my clients.
I write a full body workout that changes weekly, focusing on a specific body part for that particular week. Every week we will challenge our bodies using all the components of fitness; cardio, muscle strength, muscle endurance, flexibility and body fat reduction.
I make it my job to get to know each of my clients; what injuries they may have, what motivates them, where to push, when to high 5 or just give a bear hug.
The one amazing thing I have learned through all these years is, you may not remember the exercises we did or who was in the room, but you will remember how you felt walking out when you completed the challenge of the day. The overwhelming feeling of accomplishment and renewed sense of confidence in your ability, new found potential and possibilities within you.
Have you been able to have that feeling lately?
~Rob
Showing posts with label The Trainer's Corner. Show all posts
Showing posts with label The Trainer's Corner. Show all posts
Saturday, September 17, 2011
Saturday, March 12, 2011
8 Foods that you think are healthy but really are not.
1. Diet Soda Why is it good? A sugar free version of the popular carbonated beverage that you can drink on the go.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas.
2. Sushi made with white rice and imitation crab meat or vegetables Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad?They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.
3. Reduced-Fat Peanut Butter Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.
4. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.
5. Yogurt cups, especially those with fruit at the bottom Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar.
6. Fruit Juice, Dried Fruit, and Fruit Cocktail Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it. Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar.
7. Beans packed in sugary syrups such as Boston Baked Beans Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.
8. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.
Why is it bad? OK, so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas.
2. Sushi made with white rice and imitation crab meat or vegetables Why is it good? Seaweed contains essential nutrients such as selenium, calcium, iodine, and omega-3 fats. Sushi is nearly always wrapped in seaweed.
Why is it bad?They are just small, compact, high glycemic, high calorie, carbohydrate nuggets. There’s not even much protein in these things. Eat 3-4 of them and you’ve had your serving for the day.
3. Reduced-Fat Peanut Butter Why is it good? All peanut butter provides a heart-healthy substantial quantity of monounsaturated fat.
Why is it bad? Most commercial peanut butters are made with the same type of sugar that cake frosting is made with. Reducing the fat makes it even worse because even MORE nasty sugar is added and they contain less healthy fat. I’d rather just eat the extra calories.
4. Fat-Free or Reduced Fat Salad Dressing
Why is it good? Less fat means less calories. Plus that salad dressing fat is lard just like mayo and crisco.
Why is it bad? Firstly because when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.
5. Yogurt cups, especially those with fruit at the bottom Why is it good? Individually, fruit and yogurt are two of the healthiest food choices at the grocery store.
Why is it bad? Manufacturers load these products up with corn syrup, which effectively doubles the amount of sugar.
6. Fruit Juice, Dried Fruit, and Fruit Cocktail Why is it good? Well because fruit is good for you. It has a ton of vitamins, minerals, and antioxidants; not to mention fiber.
Why is it bad? Fruit juice and fruit cocktail normally have sugar added. Some fruit cocktails come in a thick sugary syrup, and there’s more sugar in a glass of fruit juice than in a candy bar and as much as in a glass of soda (grape juice has about 40g of sugar in one serving). You get no fiber from fruit juice, and the stuff usually has preservatives added to it. Dried fruit is similarly bad because it is also loaded with sugar, although not with added sugar.
7. Beans packed in sugary syrups such as Boston Baked Beans Why is it good? Baked beans are good for you because these types of beans are loaded with fiber
Why is it bad? The sugary syrup, just as much as in a can of soda, is just going to spike your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes.
8. Granola, White Pasta, Pasta Salad, English Muffins, Bagels, Croutons, and Pretzels Why is it good? Granola has some fiber, pasta salad has some vegetables, croutons make our salad crunchy, english muffins are one step up from bagels, and pretzels are a quick low-fat snack.
Why is it bad? One word: carbohydrates. All of these foods are made with corn syrup and/or processed white flour. These foods will spike your blood sugar. You also won’t get much nutrition in the way of protein, fiber, vitamins, or minerals from any of these foods.
Saturday, October 9, 2010
What are your goals?
Sometimes there are no words that can express what drives people, you just have to feel it. For moments like the one you are going to watch is why "I do what I do". People like the man you are going to see is what drives me to be my best, to stay at the top of my game helping people achieve their goals.
Perfection is an illusion; we are not perfect, life is not perfect...but damn, let's give it the best shot we have.
Stay strong and focused,
~Rob
Perfection is an illusion; we are not perfect, life is not perfect...but damn, let's give it the best shot we have.
Stay strong and focused,
~Rob
Sunday, October 3, 2010
Thursday, July 29, 2010
Affirmation to live your best life.
I have been asked to write down the physical Mantra or "Mudra" that I give to my clients at the close of every class. Below I have the words that are said, followed by the physical movement.
Affirmation to live your best life.
1. Push negative people or thoughts out of your life, there is no room for them here.
(clasp hands together and stretch your upper back by pushing the hands forward)
2. Look to the sky for Hope.
(bring clasped hands over your head and stretch lat's, eyes are looking up)
3. Be true to yourself.
(bring palms together and bend at the elbows sliding hands down to your spine, stretching triceps)
4.Open your heart to those around you.
(release hands and float arms extended down to shoulder height, palms up, stretching Biceps)
5. Allow yourself to be vulnerable.
(bring arms back behind you and clasp hands, stretching chest)
6. But do this with physical strength.
(bring right arm across chest stretching shoulder)
7. ...and mental clarity.
(bring left arm across chest stretching shoulder)
8. Clear your slate of any worries or stressors.
(sweep left hand across floor in front of you as if you are wiping something away)
9. Find new potential.
(Bring right arm up over head, reach and look up)
10. release yourself from any guilt or judgement.
(sweep right hand across floor in front of you as if you are wiping something away)
11. Find new possibilities
(Bring left arm up over head, reach and look up)
12. Squat into a low Saigon squat, bring your pointer fingers and thumbs together to create a triangle representing your body, mind in spirit to complete the circle of life. place hands on ground and forward fold, jet arms back and as you stand up bring arms up to sky, touch and bring to sides.
I hope this brings you as much peace as it brings me.
~Rob
www.yourtrainercalling.com
Affirmation to live your best life.
1. Push negative people or thoughts out of your life, there is no room for them here.
(clasp hands together and stretch your upper back by pushing the hands forward)
2. Look to the sky for Hope.
(bring clasped hands over your head and stretch lat's, eyes are looking up)
3. Be true to yourself.
(bring palms together and bend at the elbows sliding hands down to your spine, stretching triceps)
4.Open your heart to those around you.
(release hands and float arms extended down to shoulder height, palms up, stretching Biceps)
5. Allow yourself to be vulnerable.
(bring arms back behind you and clasp hands, stretching chest)
6. But do this with physical strength.
(bring right arm across chest stretching shoulder)
7. ...and mental clarity.
(bring left arm across chest stretching shoulder)
8. Clear your slate of any worries or stressors.
(sweep left hand across floor in front of you as if you are wiping something away)
9. Find new potential.
(Bring right arm up over head, reach and look up)
10. release yourself from any guilt or judgement.
(sweep right hand across floor in front of you as if you are wiping something away)
11. Find new possibilities
(Bring left arm up over head, reach and look up)
12. Squat into a low Saigon squat, bring your pointer fingers and thumbs together to create a triangle representing your body, mind in spirit to complete the circle of life. place hands on ground and forward fold, jet arms back and as you stand up bring arms up to sky, touch and bring to sides.
I hope this brings you as much peace as it brings me.
~Rob
www.yourtrainercalling.com
Friday, July 23, 2010
Tips on finding the right trainer~
By Jeff Cavaliere
I surf the Internet all the time and when I find something good I want to share. I thought this was to the point and had a lot of honest information.
~Rob
4 tips to avoiding the Meathead Trainer!
Whether you’re just starting out in the gym or are a seasoned gym-goer looking to add a little spark to your workout, at one time or another you’ve probably at least entertained the thought of hiring a personal trainer to get you on track. For that, I feel sorry for you! Why? Well, having been in the fitness industry in some capacity for at least the last 15 years, it’s hard to admit it but our industry is suffering mightily! Statistics would show that there are MORE people at least looking to improve their fitness these days than ever, however their numbers are only rivaled by the number of unqualified trainers who they are trusting with helping them reach their physical goals. Yes, meatheads are dominating this profession and it bothers me.
The worst part about this is that many well intentioned people will give up on their pursuit of a better body completely after having a bad experience with an unqualified trainer. They may have been told to do some crazy exercises that wound up injuring them, or they were a bit embarrassed with their inability to do what the trainer was unfairly asking them to do given their strength levels, or they just plain hated the fact that their club appointed trainer was fulfilling every stereotype they’d ever heard about personal trainers and this was leaving a bad taste in their mouth. For whatever reason, the experience quickly became a negative one and soon…the whole idea of going to the gym became about as appealing as a chewing on a dumbbell.
So what to do? Well…it’s quite obvious that we have to have as many of you out there that are seeking personal trainers know HOW TO AVOID THE MEATHEADS. I say this affectionately of course, but it has to be said. Odds are, that at least 50% of the personal trainers working in your gym are there only because they like to work out and have earned a weekend certification (even worse…online!). So how do you spot these guys and girls from the ones that are actually well credentialed, knowledgeable about the body, and able to conform to meet YOUR needs and not just theirs? Well…I’m glad you asked. I’ve put together my 4 Tips for Avoiding the Meathead Trainers and for selecting someone who can help and not hurt you in your quest for better health! So with that said…let’s get started!
1. Avoid ANY trainer carrying around a 1 gallon water jug!
Seriously. While drinking water is important and crucial for developing lean muscle…the need to carry around a jug like you’re the milk man for crying out loud is insane! Discreet water drinking is fine. Chugging so the world can see how you get your water in (even while you’re client is in the middle of a set!) is borderline embarrassing. If as much attention was paid to the client as was to the water bottle, they might have even seen what happened when you dropped the weight on your toe! That said, first rule of thumb, if your trainer is one that does this…ask to borrow the jug, open it and pour all contents on their head…and then get another trainer!
2. Only hire a trainer who cares about what YOUR goals are….not theirs!
I once saw a 275lb bulked up personal trainer in Florida taking a mid-50’s woman through his “Power Chest” workout! Seriously. He told her that “today we’re going to do a power chest workout. If you don’t like it, we’re going to do a power chest workout.” Wow…how motivating…and thoughtful actually! Unless your trainer asked you what your goals were when you started working out, you’re with the wrong trainer. Sure, you might be looking to them for some guidance on how to get in shape and that’s fine, but you still should have been asked what your ultimate goals were so they could better guide you to meet those specific needs.
3. If your trainer doesn’t vary your workouts…you’ve got the wrong trainer!
I see time after time personal trainers in the gym that NEVER vary the workouts of their clients. If I go in on a Monday, they’re doing the same 5 exercises that they were doing last Friday and will be doing the same 5 exercises on Wednesday. This is due to laziness, plain and simple. In order to keep the muscle adapting stronger and stronger you need to keep the exercises varied and ever changing. Laziness and the need to change exercises don’t go hand in hand that well. If you find that your trainer is doing this, then it’s time to find a new trainer.
4. Make sure your trainer has a gameplan…but is willing to rewrite it at ANY time it’s needed!
To me…the highlight of a good trainer is someone that goes into the gym with a plan for the day but is willing and able to vary that plan depending upon what they are getting from their client on a given day. It’s quite normal for a client’s energy levels to surge or fade depending on many other facets of their lives. Maybe they’re a bit run down from stress on the job, were up late the night before, are feeling extremely energetic on a particular day, whatever. The point is…the good trainer will recognize this and will push more or pull back accordingly to make sure that every workout is maximized to get the most out of it and give you the best they’ve got. As a trainer to pro athletes I deal with this all of the time. My workouts are done on the fly and that’s what keeps it so exciting and enjoyable for me. Daily energy ebb and flow needs to be met with the right balance or moderation and motivation!
Don’t be victim to a bad trainer and don’t let a bad experience sour your outlook on your own fitness. It’s extremely important to get yourself healthy and going to the gym is a big part of it…as is often times, hiring a personal trainer to get you started in the right direction. Use these tips to help guide you to the right one and make your trips to the gym an enjoyable experience and something you’ll look forward to for many healthy years to come!
Jeff Cavaliere is a celebrity fitness trainer who has the reputation in the industry for being one of the most creative young minds in the business has gotten him the responsibility of getting some of the fittest athletes and celebrities in top shape when there is no alternative. To see more about him and his AthLEAN-X Training System you can VISIT http://athleanx.com
By Jeff Cavaliere
I surf the Internet all the time and when I find something good I want to share. I thought this was to the point and had a lot of honest information.
~Rob
4 tips to avoiding the Meathead Trainer!
Whether you’re just starting out in the gym or are a seasoned gym-goer looking to add a little spark to your workout, at one time or another you’ve probably at least entertained the thought of hiring a personal trainer to get you on track. For that, I feel sorry for you! Why? Well, having been in the fitness industry in some capacity for at least the last 15 years, it’s hard to admit it but our industry is suffering mightily! Statistics would show that there are MORE people at least looking to improve their fitness these days than ever, however their numbers are only rivaled by the number of unqualified trainers who they are trusting with helping them reach their physical goals. Yes, meatheads are dominating this profession and it bothers me.
The worst part about this is that many well intentioned people will give up on their pursuit of a better body completely after having a bad experience with an unqualified trainer. They may have been told to do some crazy exercises that wound up injuring them, or they were a bit embarrassed with their inability to do what the trainer was unfairly asking them to do given their strength levels, or they just plain hated the fact that their club appointed trainer was fulfilling every stereotype they’d ever heard about personal trainers and this was leaving a bad taste in their mouth. For whatever reason, the experience quickly became a negative one and soon…the whole idea of going to the gym became about as appealing as a chewing on a dumbbell.
So what to do? Well…it’s quite obvious that we have to have as many of you out there that are seeking personal trainers know HOW TO AVOID THE MEATHEADS. I say this affectionately of course, but it has to be said. Odds are, that at least 50% of the personal trainers working in your gym are there only because they like to work out and have earned a weekend certification (even worse…online!). So how do you spot these guys and girls from the ones that are actually well credentialed, knowledgeable about the body, and able to conform to meet YOUR needs and not just theirs? Well…I’m glad you asked. I’ve put together my 4 Tips for Avoiding the Meathead Trainers and for selecting someone who can help and not hurt you in your quest for better health! So with that said…let’s get started!
1. Avoid ANY trainer carrying around a 1 gallon water jug!
Seriously. While drinking water is important and crucial for developing lean muscle…the need to carry around a jug like you’re the milk man for crying out loud is insane! Discreet water drinking is fine. Chugging so the world can see how you get your water in (even while you’re client is in the middle of a set!) is borderline embarrassing. If as much attention was paid to the client as was to the water bottle, they might have even seen what happened when you dropped the weight on your toe! That said, first rule of thumb, if your trainer is one that does this…ask to borrow the jug, open it and pour all contents on their head…and then get another trainer!
2. Only hire a trainer who cares about what YOUR goals are….not theirs!
I once saw a 275lb bulked up personal trainer in Florida taking a mid-50’s woman through his “Power Chest” workout! Seriously. He told her that “today we’re going to do a power chest workout. If you don’t like it, we’re going to do a power chest workout.” Wow…how motivating…and thoughtful actually! Unless your trainer asked you what your goals were when you started working out, you’re with the wrong trainer. Sure, you might be looking to them for some guidance on how to get in shape and that’s fine, but you still should have been asked what your ultimate goals were so they could better guide you to meet those specific needs.
3. If your trainer doesn’t vary your workouts…you’ve got the wrong trainer!
I see time after time personal trainers in the gym that NEVER vary the workouts of their clients. If I go in on a Monday, they’re doing the same 5 exercises that they were doing last Friday and will be doing the same 5 exercises on Wednesday. This is due to laziness, plain and simple. In order to keep the muscle adapting stronger and stronger you need to keep the exercises varied and ever changing. Laziness and the need to change exercises don’t go hand in hand that well. If you find that your trainer is doing this, then it’s time to find a new trainer.
4. Make sure your trainer has a gameplan…but is willing to rewrite it at ANY time it’s needed!
To me…the highlight of a good trainer is someone that goes into the gym with a plan for the day but is willing and able to vary that plan depending upon what they are getting from their client on a given day. It’s quite normal for a client’s energy levels to surge or fade depending on many other facets of their lives. Maybe they’re a bit run down from stress on the job, were up late the night before, are feeling extremely energetic on a particular day, whatever. The point is…the good trainer will recognize this and will push more or pull back accordingly to make sure that every workout is maximized to get the most out of it and give you the best they’ve got. As a trainer to pro athletes I deal with this all of the time. My workouts are done on the fly and that’s what keeps it so exciting and enjoyable for me. Daily energy ebb and flow needs to be met with the right balance or moderation and motivation!
Don’t be victim to a bad trainer and don’t let a bad experience sour your outlook on your own fitness. It’s extremely important to get yourself healthy and going to the gym is a big part of it…as is often times, hiring a personal trainer to get you started in the right direction. Use these tips to help guide you to the right one and make your trips to the gym an enjoyable experience and something you’ll look forward to for many healthy years to come!
Jeff Cavaliere is a celebrity fitness trainer who has the reputation in the industry for being one of the most creative young minds in the business has gotten him the responsibility of getting some of the fittest athletes and celebrities in top shape when there is no alternative. To see more about him and his AthLEAN-X Training System you can VISIT http://athleanx.com
Sunday, May 9, 2010
To nurture your family you need to nurture yourself first.
As women in today's society there are so many demands on us that fitting in time for ourselves is just another item on the "life list". When in reality it should be top priority. I am talking about 1 hour a day to call your own, no sharing, no have too's, just 60 short minutes. As your trainer I would say go workout, but as a woman I say ~ just find the time. Here is a short list helping you to navigate towards your personal wellness; finding and finishing the woman in you.
You don't have to be Super woman, remember she is just a cartoon character.
Don't worry if the laundry isn't done or you haven't looked up the latest Racheal Ray dinner for the evening, life will go on! Take 60 minutes and go for a walk, lay down on the floor and do crunches just for fun, learn a new sport, email your trainer on ways to change your eating plans.
Focus on your successes.
Concentrate on how good your body feels and the freedom you have when you carve out time towards wellness. Don't worry if you haven't broke the female record for speed walking...it is about consistency. If your plan is weight loss, embrace every half pound, it is less than you were yesterday. Focus on the positive.
Put weights before cardio.
So many women get "stuck" on the treadmill and then finish their workout with 15 minutes of weight lifting. They are missing a critical component and often rob themselves of effective training. Perform the weight training first and then finish up with a blast of cardio. You will see a more positive visible outcome.
Don't over do it.
So many times I see females start a workout program only to over do it and get either injured or bored. Limit yourself to 60 minutes then walk away! Too much of a good thing~is not better!
Keep an eye on your heart rate.
Women should workout at 75-85% of their maximum heart rate. This can be tested while you workout by saying (out loud) your name and address. If you can get the whole thing out in one breath, kick it up a notch. If you have to wait to speak to catch your breath you are working too hard. You want to be able to say 2-3 words and then take a breath. This is an easy way to test yourself as you are training.
Get support.
Females are pack animals...do what comes naturally. Find another amazing woman and workout with her. Set up groups and discuss your goals, short and long term.
Be self-supportive.
Is it going to be hard, yes. Is it going to hurt, yes. Is it going to make you feel like a new woman, give you new found self-esteem and confidence, help you look and feel better than you ever have...absolutely yes.
Make the commitment and find the discipline to complete the woman in you, she has been waiting.
Stay strong,
~Rob
www.yourtrainercalling.com
You don't have to be Super woman, remember she is just a cartoon character.
Don't worry if the laundry isn't done or you haven't looked up the latest Racheal Ray dinner for the evening, life will go on! Take 60 minutes and go for a walk, lay down on the floor and do crunches just for fun, learn a new sport, email your trainer on ways to change your eating plans.
Focus on your successes.
Concentrate on how good your body feels and the freedom you have when you carve out time towards wellness. Don't worry if you haven't broke the female record for speed walking...it is about consistency. If your plan is weight loss, embrace every half pound, it is less than you were yesterday. Focus on the positive.
Put weights before cardio.
So many women get "stuck" on the treadmill and then finish their workout with 15 minutes of weight lifting. They are missing a critical component and often rob themselves of effective training. Perform the weight training first and then finish up with a blast of cardio. You will see a more positive visible outcome.
Don't over do it.
So many times I see females start a workout program only to over do it and get either injured or bored. Limit yourself to 60 minutes then walk away! Too much of a good thing~is not better!
Keep an eye on your heart rate.
Women should workout at 75-85% of their maximum heart rate. This can be tested while you workout by saying (out loud) your name and address. If you can get the whole thing out in one breath, kick it up a notch. If you have to wait to speak to catch your breath you are working too hard. You want to be able to say 2-3 words and then take a breath. This is an easy way to test yourself as you are training.
Get support.
Females are pack animals...do what comes naturally. Find another amazing woman and workout with her. Set up groups and discuss your goals, short and long term.
Be self-supportive.
Is it going to be hard, yes. Is it going to hurt, yes. Is it going to make you feel like a new woman, give you new found self-esteem and confidence, help you look and feel better than you ever have...absolutely yes.
Make the commitment and find the discipline to complete the woman in you, she has been waiting.
Stay strong,
~Rob
www.yourtrainercalling.com
Thursday, February 11, 2010
Tips for setting Goals...do you have the courage?
Commitment and courage: The magic force that makes the difference
Written by: Tony Robbins
Commitment is the ultimate decider of your goal setting success. If you’re not committed, you won’t succeed.
So what is commitment? When you are committed, you will do anything to reach your goal, no matter how hard, tedious, boring, scary...you will do whatever it takes to get where you want to go. If you have a lot of questions, doubts or resistances to taking action, start thinking about how much you really want your goal. Stop fooling yourself and pick one you are committed to! Committing to things takes courage.
But there are other reasons you need courage to reach success with your goals. When the going gets tough and you have a difficult period or long plateau, do you have the courage to stick with your goal even though you may not have any idea how you will actually reach it? You may even have an inner nagging voice that says; “you’ll never get what you want”.
Do you have the courage to create an exciting, grand vision for yourself? A big reason why people are not excited and motivated is that their vision is too small, it lacks power. Sometimes even exciting passion-filled goals have steps that are tedious, boring, hard...can you keep going when the going gets tough?
If you decide to create powerful, passion filled goals, you will probably need to make changes in yourself in order to achieve them. Do you have the courage to make those changes?
Here are a few things that you will need to do to be successful:
Take Action
Get out of your Comfort Zone
Commit to Change
Do whatever it takes
Don't give up
Get help when you need it
Take risks
If you would like to read more on this subject follow the link provided.
http://www.success77.com/25-34-goal-setting-commitment.htm
Stay Strong,
~Rob
Written by: Tony Robbins
Commitment is the ultimate decider of your goal setting success. If you’re not committed, you won’t succeed.
So what is commitment? When you are committed, you will do anything to reach your goal, no matter how hard, tedious, boring, scary...you will do whatever it takes to get where you want to go. If you have a lot of questions, doubts or resistances to taking action, start thinking about how much you really want your goal. Stop fooling yourself and pick one you are committed to! Committing to things takes courage.
But there are other reasons you need courage to reach success with your goals. When the going gets tough and you have a difficult period or long plateau, do you have the courage to stick with your goal even though you may not have any idea how you will actually reach it? You may even have an inner nagging voice that says; “you’ll never get what you want”.
Do you have the courage to create an exciting, grand vision for yourself? A big reason why people are not excited and motivated is that their vision is too small, it lacks power. Sometimes even exciting passion-filled goals have steps that are tedious, boring, hard...can you keep going when the going gets tough?
If you decide to create powerful, passion filled goals, you will probably need to make changes in yourself in order to achieve them. Do you have the courage to make those changes?
Here are a few things that you will need to do to be successful:
Take Action
Get out of your Comfort Zone
Commit to Change
Do whatever it takes
Don't give up
Get help when you need it
Take risks
If you would like to read more on this subject follow the link provided.
http://www.success77.com/25-34-goal-setting-commitment.htm
Stay Strong,
~Rob
Tuesday, July 7, 2009
Change the way you think, to change the way you look!
Change the Way You Think to Change the Way You Look!
You are hell-bent on finishing your final set of lunges. But your body is rebelling: Lunch is threatening to leap out of your stomach, and your legs are on fire. Just a few years ago, scientists would have blamed your sick stomach and screaming legs on energy depletion and lactic acid building up.
But more recent studies show that lactic acid actually feeds your muscles during a hard effort. In other words, it's trying to help you, not slow you down. "It's a good thing". What's really standing between your will and your workouts is your brain. In 2007, researchers at the University of Wisconsin measured electrical
activity in the muscles of exercisers while they peddled stationary bikes. As their performance declined, so did electrical activity, which is doled out directly from - you guessed it- your mind. Turns out your brain can give out on your muscles whenever it wants to - even if your body has enough energy left for 5 more sets. Of course, everyone has a true limit (don't try to bang out an Ironman tomorrow), but your brain often puts on the brakes sooner than necessary.
So why does your brain act like an overprotective parent? When you work harder than you are used to, your brain thinks, "We have no data on whether another set will damage her body. I better make her pretty damn uncomfortable by reducing electrical output to the muscles so she'll quit this nonsense", that's when you start to poop out and head for the showers.
But you can recalibrate your brain to chill - whether you're strength training or increasing your cardio endurance. The key is to train it to think "been there, done that" (Rob's voice saying...just say yes!). Exposing your muscles to fatigue in a systematic and progressive manner sensitizes your brain to the extra effort in a way that keeps it from freaking out about sudden changes.
One way to get this done is isometric exercises that work your body without actually moving the muscle. Instead, you hold specific contractions for a set amount of time (those times that I make you hold and I am screaming in your ear that this will make you stronger tomorrow). Dive into this heady isometric workout and within 5 weeks, you'll have your melon completely brainwashed. It is about changing the way you think to make it to the next level.
Stay Strong,
~Rob
www.yourtrainercalling.com
You are hell-bent on finishing your final set of lunges. But your body is rebelling: Lunch is threatening to leap out of your stomach, and your legs are on fire. Just a few years ago, scientists would have blamed your sick stomach and screaming legs on energy depletion and lactic acid building up.
But more recent studies show that lactic acid actually feeds your muscles during a hard effort. In other words, it's trying to help you, not slow you down. "It's a good thing". What's really standing between your will and your workouts is your brain. In 2007, researchers at the University of Wisconsin measured electrical
activity in the muscles of exercisers while they peddled stationary bikes. As their performance declined, so did electrical activity, which is doled out directly from - you guessed it- your mind. Turns out your brain can give out on your muscles whenever it wants to - even if your body has enough energy left for 5 more sets. Of course, everyone has a true limit (don't try to bang out an Ironman tomorrow), but your brain often puts on the brakes sooner than necessary.
So why does your brain act like an overprotective parent? When you work harder than you are used to, your brain thinks, "We have no data on whether another set will damage her body. I better make her pretty damn uncomfortable by reducing electrical output to the muscles so she'll quit this nonsense", that's when you start to poop out and head for the showers.
But you can recalibrate your brain to chill - whether you're strength training or increasing your cardio endurance. The key is to train it to think "been there, done that" (Rob's voice saying...just say yes!). Exposing your muscles to fatigue in a systematic and progressive manner sensitizes your brain to the extra effort in a way that keeps it from freaking out about sudden changes.
One way to get this done is isometric exercises that work your body without actually moving the muscle. Instead, you hold specific contractions for a set amount of time (those times that I make you hold and I am screaming in your ear that this will make you stronger tomorrow). Dive into this heady isometric workout and within 5 weeks, you'll have your melon completely brainwashed. It is about changing the way you think to make it to the next level.
Stay Strong,
~Rob
www.yourtrainercalling.com
Sunday, March 8, 2009
ATTITUDE
ATTITUDE
By Charles Swindell
The longer I live, the more I realize the impact of attitude in life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances. It is more important than appearance, giftedness or skill. It will make or break a company, a church, a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for the day. We cannot change our past… we cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you. We are in charge of our attitudes.
By Charles Swindell
The longer I live, the more I realize the impact of attitude in life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances. It is more important than appearance, giftedness or skill. It will make or break a company, a church, a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for the day. We cannot change our past… we cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you. We are in charge of our attitudes.
Saturday, January 3, 2009
What is true fitness?
What is true fitness?
People often ask me what can they do to be “fitter”. Should they do more cardio, should their bench press numbers be higher, should they totally eliminate sugar from their diet?
Fitness to me (personally) is how I feel physically and mentally at a given time. You can’t be physically fit if your not feeling mentally fit.
Your fitness level ebbs and flows just like the tides of the ocean. At any given time you can be “fit” physically but still have nagging questions in your mind about “what’s next, am I missing something”? The moment of true fitness is when both of these elements come together as one.
When you do achieve true fitness, you won’t be able to leap tall buildings in a single bound or decipherer the Pythagorean Theorem. What you will feel is an over whelming sense of confidence in yourself, your body and the decisions you make. The nagging voices of self doubt will quiet and your journey towards your perfect life will be easier.
I am sure you are saying to yourself, “awesome, how very Zen” but what am I going to do about the 2 dozen Christmas cookies that have found their way to my hips? This is where you need to flex your mind muscle. The one that drives to you show up to class, the one that forces you to work harder than you thought you could. Have confidence in yourself, knowing that you have the tools to increase your fitness level.
Don’t hope or wish something to happen, that’s the first excuse for failure. Make it a fact in your mind. When the mind believes it…it’s true. Goals are not met over night, it takes hard work, and anything worth while does.
Here are my personal experiences with true fitness in the last month.
Where I succeeded:
It was Christmas morning and my parents came over to spend the day with us. I was so happy to see them (Dad is 72 and has diabetes and a heart condition) they looked exhausted and sat down in my kitchen. I went over and hugged my Dad, told him how much I loved him and then went to do the same to my Mom. I heard a crash and my daughter screamed. My Dad (6’ 2” 230) was face down on the tile floor. He was not moving, and the way he was laying on the floor looked contorted. In that split second my heart went to my throat and a flash went through my mind that this was how it was going to end, and then something else took over. My mind went calm; I ran over to him and flipped him over like a toy doll. His face was cut and he had damaged his teeth. I brought his head back and listened for breath with my hand on his chest. I was counting out chest compression and breaths in my head when he finally gasped for breath. My dad had passed out, no heart attack thank God. At that moment while talking to him and reassuring him that I was with him, I felt strong. I was confident in what I was doing and calm in my mind.
My best Christmas gift this year was being able to hug my father a second time on Christmas day.
Where I failed:
I have an injury…OK, I have said it. My knee is not working as it has for the past 49 years, I have found my kryptonite. I ignored it and pretended that it wasn’t “real”. This has been going on for the past 2 months. A month ago when I noticed that I was not able to sit crossed legged or kneel, I started to panic. Self doubt settled in and denial took over. My decision making became questionable. My “temple” was faltering. It has taken a lot for me to seek outside help and stop the denial. I have started physical therapy for the affected area. Physically I was unfit and that in tern crippled me mentally. Time has passed and I am happy to say that my physical therapist (Jamie Berenson) has helped me tremendously and I am getting better. I am monitoring my recovery and if I am not satisfied with my progress, I will move forward to the next level of repair.
As you can see, I too have the ebb and flow of fitness. I am determined to continue working on my journey and embrace each step.
As we move forward in the New Year let’s not make any half hearted resolutions, but ask yourself the question “what is my true fitness?” What part of your journey to true fitness needs to be worked on? Do you need to feel strong physically, do you need to feel more confident in yourself, do you need to flex your drive muscle?
Whichever part of your being needs training I am there for you, all of me.
Stay Strong,
-Rob
People often ask me what can they do to be “fitter”. Should they do more cardio, should their bench press numbers be higher, should they totally eliminate sugar from their diet?
Fitness to me (personally) is how I feel physically and mentally at a given time. You can’t be physically fit if your not feeling mentally fit.
Your fitness level ebbs and flows just like the tides of the ocean. At any given time you can be “fit” physically but still have nagging questions in your mind about “what’s next, am I missing something”? The moment of true fitness is when both of these elements come together as one.
When you do achieve true fitness, you won’t be able to leap tall buildings in a single bound or decipherer the Pythagorean Theorem. What you will feel is an over whelming sense of confidence in yourself, your body and the decisions you make. The nagging voices of self doubt will quiet and your journey towards your perfect life will be easier.
I am sure you are saying to yourself, “awesome, how very Zen” but what am I going to do about the 2 dozen Christmas cookies that have found their way to my hips? This is where you need to flex your mind muscle. The one that drives to you show up to class, the one that forces you to work harder than you thought you could. Have confidence in yourself, knowing that you have the tools to increase your fitness level.
Don’t hope or wish something to happen, that’s the first excuse for failure. Make it a fact in your mind. When the mind believes it…it’s true. Goals are not met over night, it takes hard work, and anything worth while does.
Here are my personal experiences with true fitness in the last month.
Where I succeeded:
It was Christmas morning and my parents came over to spend the day with us. I was so happy to see them (Dad is 72 and has diabetes and a heart condition) they looked exhausted and sat down in my kitchen. I went over and hugged my Dad, told him how much I loved him and then went to do the same to my Mom. I heard a crash and my daughter screamed. My Dad (6’ 2” 230) was face down on the tile floor. He was not moving, and the way he was laying on the floor looked contorted. In that split second my heart went to my throat and a flash went through my mind that this was how it was going to end, and then something else took over. My mind went calm; I ran over to him and flipped him over like a toy doll. His face was cut and he had damaged his teeth. I brought his head back and listened for breath with my hand on his chest. I was counting out chest compression and breaths in my head when he finally gasped for breath. My dad had passed out, no heart attack thank God. At that moment while talking to him and reassuring him that I was with him, I felt strong. I was confident in what I was doing and calm in my mind.
My best Christmas gift this year was being able to hug my father a second time on Christmas day.
Where I failed:
I have an injury…OK, I have said it. My knee is not working as it has for the past 49 years, I have found my kryptonite. I ignored it and pretended that it wasn’t “real”. This has been going on for the past 2 months. A month ago when I noticed that I was not able to sit crossed legged or kneel, I started to panic. Self doubt settled in and denial took over. My decision making became questionable. My “temple” was faltering. It has taken a lot for me to seek outside help and stop the denial. I have started physical therapy for the affected area. Physically I was unfit and that in tern crippled me mentally. Time has passed and I am happy to say that my physical therapist (Jamie Berenson) has helped me tremendously and I am getting better. I am monitoring my recovery and if I am not satisfied with my progress, I will move forward to the next level of repair.
As you can see, I too have the ebb and flow of fitness. I am determined to continue working on my journey and embrace each step.
As we move forward in the New Year let’s not make any half hearted resolutions, but ask yourself the question “what is my true fitness?” What part of your journey to true fitness needs to be worked on? Do you need to feel strong physically, do you need to feel more confident in yourself, do you need to flex your drive muscle?
Whichever part of your being needs training I am there for you, all of me.
Stay Strong,
-Rob
Sunday, October 12, 2008
The economy and your fitness
The Economy and your Fitness;
How could I write about fitness this month and not mention the economy? The sky isn’t falling but damn, it sure is raining hard! During hard times the first thing people let go of are the frills. My question to you is; do you consider your mental and physical well being a frill? Exercise should be part of your everyday life. I liken fitness to brushing your teeth. We must incorporate some sort of physical activity in our daily lives.
So let’s look at how we can manage our money effectively ~ and not let it manage us. First of all if you have a gym membership make sure you go! Pay for things that you use…not things that you should use! If you are not using your membership put it on hold and do some fitness shopping. Many gyms and fitness facilities will allow you a day pass for free. Take advantage of this. Buy a bike, skis, take dance lessons; put your money to work for you!
Are you a cave dweller or a pack animal? We are all different, some like to workout independently and have the drive to motivate themselves, others need a group to get them fired up. Find out what type you are and find a program that is effective and your “style” of fitness. I see so many people on treadmills…alone and miserable, take the chance and walk into a Zumba class or power yoga, you may surprise yourself.
Beware of the Trainer that fosters dependency. I strongly believe that as a trainer our job is to teach you how to train yourself. We are certified in our field to show you safe effective workouts to help you reach your goal. You don’t need to pay someone 3 times a week to count for you…or be your friend. I see so many people become dependant on their trainer to “get them fit” when really it is all about you. Your trainer should be available to answer questions, tweak your program and listen to you…without charging you. I am sure this sounds like I am shooting myself in the foot, but I truly believe the results and strength comes from the client, we are just the messengers.
Change it up! I know you are tired of hearing this but doing the same thing day in and day out gives you the same results. If you run on a treadmill for 3 miles every day your body will consider that “normal” for you and you will maintain your current fitness level. If you want change (in your body)…you have to initiate change (in your program). People don’t understand why I would bother changing my muscle conditioning workouts and step choreography every week. I do this so your body is challenged in a different way ~ every 7 days. If we did the same movements it would take 2 short weeks for your body to adapt, not to mention the injury factor of repetitive muscle actions.
You want Change? This seems to be the direction everyone is going. If you want change, first you need to reflect and decide what isn’t working for you. At the end of the day, no matter what happens, we are left with the bodies that God gave us. We need to live well, not ignore our physical, mental or spiritual wellbeing. The change is within you, it is within all of us…we just have to want it bad enough.
Are you ready?
~Rob
How could I write about fitness this month and not mention the economy? The sky isn’t falling but damn, it sure is raining hard! During hard times the first thing people let go of are the frills. My question to you is; do you consider your mental and physical well being a frill? Exercise should be part of your everyday life. I liken fitness to brushing your teeth. We must incorporate some sort of physical activity in our daily lives.
So let’s look at how we can manage our money effectively ~ and not let it manage us. First of all if you have a gym membership make sure you go! Pay for things that you use…not things that you should use! If you are not using your membership put it on hold and do some fitness shopping. Many gyms and fitness facilities will allow you a day pass for free. Take advantage of this. Buy a bike, skis, take dance lessons; put your money to work for you!
Are you a cave dweller or a pack animal? We are all different, some like to workout independently and have the drive to motivate themselves, others need a group to get them fired up. Find out what type you are and find a program that is effective and your “style” of fitness. I see so many people on treadmills…alone and miserable, take the chance and walk into a Zumba class or power yoga, you may surprise yourself.
Beware of the Trainer that fosters dependency. I strongly believe that as a trainer our job is to teach you how to train yourself. We are certified in our field to show you safe effective workouts to help you reach your goal. You don’t need to pay someone 3 times a week to count for you…or be your friend. I see so many people become dependant on their trainer to “get them fit” when really it is all about you. Your trainer should be available to answer questions, tweak your program and listen to you…without charging you. I am sure this sounds like I am shooting myself in the foot, but I truly believe the results and strength comes from the client, we are just the messengers.
Change it up! I know you are tired of hearing this but doing the same thing day in and day out gives you the same results. If you run on a treadmill for 3 miles every day your body will consider that “normal” for you and you will maintain your current fitness level. If you want change (in your body)…you have to initiate change (in your program). People don’t understand why I would bother changing my muscle conditioning workouts and step choreography every week. I do this so your body is challenged in a different way ~ every 7 days. If we did the same movements it would take 2 short weeks for your body to adapt, not to mention the injury factor of repetitive muscle actions.
You want Change? This seems to be the direction everyone is going. If you want change, first you need to reflect and decide what isn’t working for you. At the end of the day, no matter what happens, we are left with the bodies that God gave us. We need to live well, not ignore our physical, mental or spiritual wellbeing. The change is within you, it is within all of us…we just have to want it bad enough.
Are you ready?
~Rob
Monday, August 18, 2008
Why it is important to get your ZZZ's ~ Lack Of Sleep Takes Physical Toll
Lack Of Sleep Takes Physical Toll
Experts Suggest Adults Get At Least 7 Hours Per Night
BOSTON -- Scott Kitch spends his days working at a hospital in Oklahoma, testing patients for deadly diseases. But NewsCenter 5's Liz Brunner reported Wednesday that until recently, he was putting his own health on the back burner.
How Much Sleep Do You Need?
"Well I just didn't face reality, really," said Kitch.
The reality was that he wasn't getting enough sleep. Snoring and sleep apnea kept him up almost all night.
"It does so much damage to the heart, it's unbelievable," he said.
A recent small study found that when healthy young men slept just four hours a night, within six days their bodies developed symptoms of diabetes. Without enough sleep, their bodies, doctors said, couldn't process sugar properly.
"It alters a part of the normal body chemistry," said kidney specialist Dr. Richard Wood, of Oklahoma's Mercy Hospital.
Wood said a lack of sleep, even on a short-term basis, can trigger stress hormones and proteins that increase the risk of heart attack and strokes. Lack of sleep can also affect a hormone called leptin, which controls hunger. Not getting enough sleep can make a person's body think it needs more food, leading to weight problems that can put additional stress on the heart.
"We have early coronary disease and early stroke in people that are too young to have that occuring," said Wood.
Kitch's health struggles were a wake-up call. He has made changes -- taking medication and making an effort to sleep better.
"My whole life has turned around. I'm focusing on getting myself in better shape," he said.
How Much sleep do you need?
4-8 Mos.: 14-15 hours/day
9-12 Mos.: 12-13 hours/day
1-3 Yrs.: 12-14 hours/day
3-6 Yrs.: 10.5-12 hours/day
7-12 Yrs.: 10-11 hours/day
12-18 Yrs.: 8-9.5 hours/day
Adults: 7-8 hours/day
The importance of sleep and weight loss.
If you’re cutting back on sleep time to hit the gym, you might do better to stay in bed. “Sleep deprivation can cause hormonal changes that contribute to weight struggles, tummy fat and declining muscle mass,” says Eileen Silva, Ph.D., N.D., co-author of 'A Healthier You.'
Here's why: During sleep, fat cells in the body produce an appetite-regulating hormone called leptin, which tells your brain when it's time to stop eating. Lose enough sleep -- and miss out on producing leptin -- and you’ll experience intense carb cravings and eventually the dreaded ab flab.
Here's how to make sleep your weight-loss weapon:
Establish a Pattern: Go to bed and wake up at the same time each day –- even on weekends. And invest in a comfortable mattress and pillows. Quality sleep is worth a few extra dollars, particularly since it’s likely to increase your productivity during daylight hours.
Wear Yourself Out: “Physical activity promotes the deep, restorative stages of sleep,” says Silva. “And if you’re well-rested, you’ll have more energy to work out.” But unless you’re doing yoga or meditation, try to squeeze exercise into the early part of your day. High-intensity workouts just before bedtime can release endorphins, which make it difficult to sleep.
Make a Five O'Clock Rule: Avoid alcohol, tobacco and caffeine (chocolate, coffee and colas) after 5PM. Even though alcohol is a depressant, it interferes with the quality of sleep. As stimulants, caffeine and nicotine not only impact peaceful slumber, but they can prevent you from falling asleep altogether.
Chill: Stress is one of the biggest obstacles to restful slumber. Use a journal to get out all of your anxious thoughts, listen to soothing music, read a novel, meditate or take a warm bath before bed. And don’t try to go to bed hungry. Eating a light snack may help promote the onset of sleep. Go for graham crackers and a glass of skim milk. “Dairy snacks like cheese and milk are high in the amino acid tryptophan, a natural sleep aid,” says Silva. --Amy Paturel
Experts Suggest Adults Get At Least 7 Hours Per Night
BOSTON -- Scott Kitch spends his days working at a hospital in Oklahoma, testing patients for deadly diseases. But NewsCenter 5's Liz Brunner reported Wednesday that until recently, he was putting his own health on the back burner.
How Much Sleep Do You Need?
"Well I just didn't face reality, really," said Kitch.
The reality was that he wasn't getting enough sleep. Snoring and sleep apnea kept him up almost all night.
"It does so much damage to the heart, it's unbelievable," he said.
A recent small study found that when healthy young men slept just four hours a night, within six days their bodies developed symptoms of diabetes. Without enough sleep, their bodies, doctors said, couldn't process sugar properly.
"It alters a part of the normal body chemistry," said kidney specialist Dr. Richard Wood, of Oklahoma's Mercy Hospital.
Wood said a lack of sleep, even on a short-term basis, can trigger stress hormones and proteins that increase the risk of heart attack and strokes. Lack of sleep can also affect a hormone called leptin, which controls hunger. Not getting enough sleep can make a person's body think it needs more food, leading to weight problems that can put additional stress on the heart.
"We have early coronary disease and early stroke in people that are too young to have that occuring," said Wood.
Kitch's health struggles were a wake-up call. He has made changes -- taking medication and making an effort to sleep better.
"My whole life has turned around. I'm focusing on getting myself in better shape," he said.
How Much sleep do you need?
4-8 Mos.: 14-15 hours/day
9-12 Mos.: 12-13 hours/day
1-3 Yrs.: 12-14 hours/day
3-6 Yrs.: 10.5-12 hours/day
7-12 Yrs.: 10-11 hours/day
12-18 Yrs.: 8-9.5 hours/day
Adults: 7-8 hours/day
The importance of sleep and weight loss.
If you’re cutting back on sleep time to hit the gym, you might do better to stay in bed. “Sleep deprivation can cause hormonal changes that contribute to weight struggles, tummy fat and declining muscle mass,” says Eileen Silva, Ph.D., N.D., co-author of 'A Healthier You.'
Here's why: During sleep, fat cells in the body produce an appetite-regulating hormone called leptin, which tells your brain when it's time to stop eating. Lose enough sleep -- and miss out on producing leptin -- and you’ll experience intense carb cravings and eventually the dreaded ab flab.
Here's how to make sleep your weight-loss weapon:
Establish a Pattern: Go to bed and wake up at the same time each day –- even on weekends. And invest in a comfortable mattress and pillows. Quality sleep is worth a few extra dollars, particularly since it’s likely to increase your productivity during daylight hours.
Wear Yourself Out: “Physical activity promotes the deep, restorative stages of sleep,” says Silva. “And if you’re well-rested, you’ll have more energy to work out.” But unless you’re doing yoga or meditation, try to squeeze exercise into the early part of your day. High-intensity workouts just before bedtime can release endorphins, which make it difficult to sleep.
Make a Five O'Clock Rule: Avoid alcohol, tobacco and caffeine (chocolate, coffee and colas) after 5PM. Even though alcohol is a depressant, it interferes with the quality of sleep. As stimulants, caffeine and nicotine not only impact peaceful slumber, but they can prevent you from falling asleep altogether.
Chill: Stress is one of the biggest obstacles to restful slumber. Use a journal to get out all of your anxious thoughts, listen to soothing music, read a novel, meditate or take a warm bath before bed. And don’t try to go to bed hungry. Eating a light snack may help promote the onset of sleep. Go for graham crackers and a glass of skim milk. “Dairy snacks like cheese and milk are high in the amino acid tryptophan, a natural sleep aid,” says Silva. --Amy Paturel
Monday, June 16, 2008
How long does it take for you to lose your fitness level when not working out?
Fitness industry professionals call the phenomenon DETRAINING. Basically, if someone trains aerobically or anaerobically (any physical activity), his/her body produces more enzymes for the muscles to grow and be maintained. When s/he stops working out, however, these enzymes break down, leading to muscle atrophy. This can occur as soon as one-and-a-half weeks after a person stops training or being physically active. Within two weeks, an individual can lose up to 80 percent of his/her gains.
Detraining can be influenced by fitness level, how long and intensely one has been exercising, and the length of inactivity. Studies conducted on aerobic fitness have shown that fit people who exercised consistently for a year and then stopped exercising for three months lost half of their aerobic fitness during their hiatus. The researchers also found that those who just begun an exercise program, who were exercising for 2 months and then stopped for 2 months, however, lost all of the cardiovascular gains they had previously made.
Here's the good news: muscle has memory, so when someone resumes his/her exercise regimen, his/her muscles will retrain more quickly! Many coaches actually recommend that athletes take 2 - 4 weeks off to detrain. Detraining aids in muscle recovery by strengthening muscle fibers when retraining begins, so that the body can reach an even higher level of fitness than before the break.
When returning from a period of inactivity, it's important to begin at a slower and less intense rate of exercise and to increase activity gradually. A person can also maintain fitness level by not stopping exercise altogether. If someone is exercising at a certain level, s/he can decrease that level and can still keep his/her fitness capacity. For example, if someone works out 3 - 4 days per week, s/he can decrease his/her exercise regimen to one day a week for a few weeks and still maintain the same fitness level.
So, the term "use it or lose it" does indeed apply to fitness level. Fortunately, reducing the amount of time spent on training can still maintain fitness. And, if a break is taken, returning to a conditioned level can be accomplished relatively quickly.
http://www.goaskalice.columbia.edu/3037.html
Stay strong,
-Rob
Detraining can be influenced by fitness level, how long and intensely one has been exercising, and the length of inactivity. Studies conducted on aerobic fitness have shown that fit people who exercised consistently for a year and then stopped exercising for three months lost half of their aerobic fitness during their hiatus. The researchers also found that those who just begun an exercise program, who were exercising for 2 months and then stopped for 2 months, however, lost all of the cardiovascular gains they had previously made.
Here's the good news: muscle has memory, so when someone resumes his/her exercise regimen, his/her muscles will retrain more quickly! Many coaches actually recommend that athletes take 2 - 4 weeks off to detrain. Detraining aids in muscle recovery by strengthening muscle fibers when retraining begins, so that the body can reach an even higher level of fitness than before the break.
When returning from a period of inactivity, it's important to begin at a slower and less intense rate of exercise and to increase activity gradually. A person can also maintain fitness level by not stopping exercise altogether. If someone is exercising at a certain level, s/he can decrease that level and can still keep his/her fitness capacity. For example, if someone works out 3 - 4 days per week, s/he can decrease his/her exercise regimen to one day a week for a few weeks and still maintain the same fitness level.
So, the term "use it or lose it" does indeed apply to fitness level. Fortunately, reducing the amount of time spent on training can still maintain fitness. And, if a break is taken, returning to a conditioned level can be accomplished relatively quickly.
http://www.goaskalice.columbia.edu/3037.html
Stay strong,
-Rob
Wednesday, April 30, 2008
Chunky Aerobics Insructor Syndrome
Chunky Aerobics Instructor Syndrome
By Paul Chek, M.S.S., H.H.P., N.M.T
Have you ever gone to the gym and noticed that the same people seem to be exercising on the same machines, week after week? Have you noticed that these same peoples physique never seems to change despite their dedication? The million-dollar question is WHY? Quite simply, the body is a very conservative machine. During human evolution, food supplies were unreliable and to survive in a feast or famine environment our physiology learned to become very efficient. This efficiency carries over to modern life particularly whenever you participate in an exercise regime based upon cyclical motions (rowing, swimming, cycling, running, or using a step machine). The body quickly becomes calorie conscious, progressively accomplishing the same amount of work with less energy expenditure.
Charles Poliquin and colleagues have identified The Chunky Aerobic Instructor Syndrome. Poliquin found that aerobics instructors quickly adapted to the workload of teaching classes, often performing three hours of exercise a day. Despite the fact that this is the equivalent training level of a professional athlete, the instructors still maintained disproportionately high body fat levels. You can verify Poliquinâs findings by simply observing the bodies of people who perform a lot of cyclical cardiovascular activity; there is no question many of them are pudgier than you would expect!
Resistance training is the key to breaking away from the Chunky Aerobics Instructor Syndrome. First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!
The Formula for Changes:
1. Alternate between cardiovascular exercise and resistance training.
2. Use resistance exercises requiring multiple muscles; squats, lunges, rows,
lat pull downs,and Swiss Ball weight lifting exercises. Swiss Ball weight lifting exercises
consume large amounts of calories because staying on top of the ball requires activation
of hundreds of muscles as stabilizers, plus the prime movers of the exercise you have chosen.
3. Keep loads between 8-12 reps per set and perform five exercises in a row
without rest(mini circuit).
4. Keep your rest periods between circuits under 1:30 minute, reducing to 1
minute as your body adapts to the development of lactic acid. Just two days
of resistance training and two days of cardiovascular exercise a week will
do a lot more for your shape than camping out on the stepper. After all, the
leanest bodies in the world belong to sprinters, who despise the thought of
aerobic exercise!
By Paul Chek, M.S.S., H.H.P., N.M.T
Have you ever gone to the gym and noticed that the same people seem to be exercising on the same machines, week after week? Have you noticed that these same peoples physique never seems to change despite their dedication? The million-dollar question is WHY? Quite simply, the body is a very conservative machine. During human evolution, food supplies were unreliable and to survive in a feast or famine environment our physiology learned to become very efficient. This efficiency carries over to modern life particularly whenever you participate in an exercise regime based upon cyclical motions (rowing, swimming, cycling, running, or using a step machine). The body quickly becomes calorie conscious, progressively accomplishing the same amount of work with less energy expenditure.
Charles Poliquin and colleagues have identified The Chunky Aerobic Instructor Syndrome. Poliquin found that aerobics instructors quickly adapted to the workload of teaching classes, often performing three hours of exercise a day. Despite the fact that this is the equivalent training level of a professional athlete, the instructors still maintained disproportionately high body fat levels. You can verify Poliquinâs findings by simply observing the bodies of people who perform a lot of cyclical cardiovascular activity; there is no question many of them are pudgier than you would expect!
Resistance training is the key to breaking away from the Chunky Aerobics Instructor Syndrome. First of all, lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. These important hormones encourage development of lean muscle mass, which is a metabolically active tissue consuming calories 24 hours a day. Fat, on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass. Cortisol also promotes conservation of glucose and encourages the use of fat. This might sound good on the surface, but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Then you are just like those people going for hours at a time on machines, only to utilize miniscule amounts of fat!
The Formula for Changes:
1. Alternate between cardiovascular exercise and resistance training.
2. Use resistance exercises requiring multiple muscles; squats, lunges, rows,
lat pull downs,and Swiss Ball weight lifting exercises. Swiss Ball weight lifting exercises
consume large amounts of calories because staying on top of the ball requires activation
of hundreds of muscles as stabilizers, plus the prime movers of the exercise you have chosen.
3. Keep loads between 8-12 reps per set and perform five exercises in a row
without rest(mini circuit).
4. Keep your rest periods between circuits under 1:30 minute, reducing to 1
minute as your body adapts to the development of lactic acid. Just two days
of resistance training and two days of cardiovascular exercise a week will
do a lot more for your shape than camping out on the stepper. After all, the
leanest bodies in the world belong to sprinters, who despise the thought of
aerobic exercise!
Sunday, April 6, 2008
My Detox Quest / April Newsletter '08
Hi,
I am starting this blog site, in hopes that we can have more interaction with each other. I will be posting interesting things that I come across and hopefully spark something in you.
As spring is fast approaching (not fast enough for me) I have decided that I wanted to try a detox diet. I have never done this before and was curious on how I would feel, strength/energy/sleeping etc.
A friend of mine told me about a great book she had been reading and it had a detox diet in it. I bought the book "Making the Cut", by Jillian Michaels (Biggest Loser trainer) I started my detox quest on Monday 3/31. The plan is only 7 days long, any longer and you would be depleting your body of too many nutrients. The plan is easy to follow and is perfect if you want to get ready for an "event" or really cut it up.
I started this because I needed to rid my body of it's dependency on sugar and carb's. I had recently been leaning on those foods for the "quick fix" for energy...only to crash a few hours later, feeling exhausted and grumpy.
With this eating plan there are no carbs, dairy, sugar, fruit, beef or booze. Rather than telling you what you can't eat the list of things you can eat is much smaller :) chicken, fish, greens (dark) water (enough to float a boat) egg whites, almonds and various vegetables.
Here's how it went:
Monday: Weighed in at 142 in the morning, the highest weight I have been in 2 years. Not really sure I wanted to do this...drank coffee (2) with skim milk (neither on list of food I could eat) and went to work. I taught/lifted for an hour and went home. Scrambled 6 egg White's (yes 6) and added a teenie tiny speck of margarine with 2 large glasses of water. Ate this at 10:30 and found it delicious. Taught a cardio/lift class 12-1, returned home - had a ton of spinach, salad and the biggest chicken breast I could find with glass of water. I was stuffed and was sure I would not fit in my pants in the morning...no carb carve at all. Snack 20 almonds, Dinner was more dark greens, chicken breast, salad with low fat dressing (25 calories pr/serving) taught that night 1 hour step class.
Tuesday: I was really nervous to get on the scale...weighed in at 139...holly crap it was working! Drank my coffee like the true rebel I am and went off to work the morning class...home, back to the egg whites and tons of green beans and that "oh so small" pat of marg. Lunch was salad with a can of white tuna - more spinach. At 2:00 I was looking forward to my 20 almonds and still no carb attack...I was shocked. I also was starting to feel really good. I mean really good, energized and strong. Still drinking tons of water. I am a habitual person so of course the chicken again, with lot's of veggies and a salad. I am peeing like a race horse but I don't care, I can't wait for the morning weigh in. I was so full, I rolled my self to bed at 8:00.
Wednesday: OK, I am on day 3. No beer, no bread, no brownies...I am feeling like a damn hero! I got on the scale and weighed in at 136. Let's make this an official holiday~Rob "makes weight". Even though it is mostly water weight - I am a trainer and "know the deal" - there is something to be said about "making weight". I was exhilarated...I continued my detox quest until Friday night. Those of you who know me, know that there is a happy hour at the end of the week...it is sort of religious (just kidding, not really).
Some of the things I noticed with my body was this:
1. I was very dehydrated the first few days. I had some leg cramping during the night, even
with all the water consumption.
2. Bodily functions were working...ummm, really well.
3. I had no headaches as a result of the no carb or sugar withdrawal.
4. I didn't have the urge to go off program as long as I ate at the correct times. When I got
hungry, you better have been out of my way because there was no one going to stop me when
it was time to eat.
5. Energy level and strength were better than they had been in months.
6. Insulin levels stayed level, there was no crash-ever.
7. I noticed my body was more efficient at cooling itself (better sweating)
OK, so what happens after? You have to introduce your carbs slowly...and of course you have given up sugar completely (ya-right) but honestly if you go back too quickly you will be the human sponge and suck all that water back up into your cells; aka the Pillsbury Dough boy effect. I went to a party on Friday night and was looking for "good food" to eat. There was not one green thing around, only cheese, bread dip, crackers (white) cookies, brownies and the like. Well, I didn't want to hurt the hostess's feelings so I ate it all. I woke up Saturday with balloon "Kankle-ankles" and a carb hang over like no other. Don't do it-
Where I am now: I have kept some of the eating plan (dark greens at lunch, lot's of water, and my beloved 6 egg white scrambled eggs) I limit myself to one sweet before bed and the carbs have been reduced dramatically. I am holding 138.
If you want to shake things up try this program. It gave me the shot in the arm that I needed.
Trying to keep it real...honest,
Rob
Here are the first 2 menu days of the program:
Breakfast
6 scrambled egg whites
with green veggies,cooked without butter or oil
Lunch
5oz of fresh salt free or low sodium turkey in lettuce with tomato
Snack
20 raw or dry roasted unsalted almonds
Dinner
Grilled 6oz swordfish
cooked with lemon and garlic
unlimited side of steamed kale.
Follow up with a cup of dandelion tea
Breakfast is always the same
Lunch the second day is 1 can of low sodium tuna salad (tuna should be prepared with lemon and pepper only) on a bed of lettuce
You can use balsamic vinegar and 1 tsp olive oil for salad dressing
Dinner the second day is 6oz grilled chicken breast - cooked with lemon and garlic
unlimited side of eggplant
Follow up with a cup of dandelion tea
I am starting this blog site, in hopes that we can have more interaction with each other. I will be posting interesting things that I come across and hopefully spark something in you.
As spring is fast approaching (not fast enough for me) I have decided that I wanted to try a detox diet. I have never done this before and was curious on how I would feel, strength/energy/sleeping etc.
A friend of mine told me about a great book she had been reading and it had a detox diet in it. I bought the book "Making the Cut", by Jillian Michaels (Biggest Loser trainer) I started my detox quest on Monday 3/31. The plan is only 7 days long, any longer and you would be depleting your body of too many nutrients. The plan is easy to follow and is perfect if you want to get ready for an "event" or really cut it up.
I started this because I needed to rid my body of it's dependency on sugar and carb's. I had recently been leaning on those foods for the "quick fix" for energy...only to crash a few hours later, feeling exhausted and grumpy.
With this eating plan there are no carbs, dairy, sugar, fruit, beef or booze. Rather than telling you what you can't eat the list of things you can eat is much smaller :) chicken, fish, greens (dark) water (enough to float a boat) egg whites, almonds and various vegetables.
Here's how it went:
Monday: Weighed in at 142 in the morning, the highest weight I have been in 2 years. Not really sure I wanted to do this...drank coffee (2) with skim milk (neither on list of food I could eat) and went to work. I taught/lifted for an hour and went home. Scrambled 6 egg White's (yes 6) and added a teenie tiny speck of margarine with 2 large glasses of water. Ate this at 10:30 and found it delicious. Taught a cardio/lift class 12-1, returned home - had a ton of spinach, salad and the biggest chicken breast I could find with glass of water. I was stuffed and was sure I would not fit in my pants in the morning...no carb carve at all. Snack 20 almonds, Dinner was more dark greens, chicken breast, salad with low fat dressing (25 calories pr/serving) taught that night 1 hour step class.
Tuesday: I was really nervous to get on the scale...weighed in at 139...holly crap it was working! Drank my coffee like the true rebel I am and went off to work the morning class...home, back to the egg whites and tons of green beans and that "oh so small" pat of marg. Lunch was salad with a can of white tuna - more spinach. At 2:00 I was looking forward to my 20 almonds and still no carb attack...I was shocked. I also was starting to feel really good. I mean really good, energized and strong. Still drinking tons of water. I am a habitual person so of course the chicken again, with lot's of veggies and a salad. I am peeing like a race horse but I don't care, I can't wait for the morning weigh in. I was so full, I rolled my self to bed at 8:00.
Wednesday: OK, I am on day 3. No beer, no bread, no brownies...I am feeling like a damn hero! I got on the scale and weighed in at 136. Let's make this an official holiday~Rob "makes weight". Even though it is mostly water weight - I am a trainer and "know the deal" - there is something to be said about "making weight". I was exhilarated...I continued my detox quest until Friday night. Those of you who know me, know that there is a happy hour at the end of the week...it is sort of religious (just kidding, not really).
Some of the things I noticed with my body was this:
1. I was very dehydrated the first few days. I had some leg cramping during the night, even
with all the water consumption.
2. Bodily functions were working...ummm, really well.
3. I had no headaches as a result of the no carb or sugar withdrawal.
4. I didn't have the urge to go off program as long as I ate at the correct times. When I got
hungry, you better have been out of my way because there was no one going to stop me when
it was time to eat.
5. Energy level and strength were better than they had been in months.
6. Insulin levels stayed level, there was no crash-ever.
7. I noticed my body was more efficient at cooling itself (better sweating)
OK, so what happens after? You have to introduce your carbs slowly...and of course you have given up sugar completely (ya-right) but honestly if you go back too quickly you will be the human sponge and suck all that water back up into your cells; aka the Pillsbury Dough boy effect. I went to a party on Friday night and was looking for "good food" to eat. There was not one green thing around, only cheese, bread dip, crackers (white) cookies, brownies and the like. Well, I didn't want to hurt the hostess's feelings so I ate it all. I woke up Saturday with balloon "Kankle-ankles" and a carb hang over like no other. Don't do it-
Where I am now: I have kept some of the eating plan (dark greens at lunch, lot's of water, and my beloved 6 egg white scrambled eggs) I limit myself to one sweet before bed and the carbs have been reduced dramatically. I am holding 138.
If you want to shake things up try this program. It gave me the shot in the arm that I needed.
Trying to keep it real...honest,
Rob
Here are the first 2 menu days of the program:
Breakfast
6 scrambled egg whites
with green veggies,cooked without butter or oil
Lunch
5oz of fresh salt free or low sodium turkey in lettuce with tomato
Snack
20 raw or dry roasted unsalted almonds
Dinner
Grilled 6oz swordfish
cooked with lemon and garlic
unlimited side of steamed kale.
Follow up with a cup of dandelion tea
Breakfast is always the same
Lunch the second day is 1 can of low sodium tuna salad (tuna should be prepared with lemon and pepper only) on a bed of lettuce
You can use balsamic vinegar and 1 tsp olive oil for salad dressing
Dinner the second day is 6oz grilled chicken breast - cooked with lemon and garlic
unlimited side of eggplant
Follow up with a cup of dandelion tea
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