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.

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

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

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

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

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!

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