Archive for February 2013 – Page 2

Stress and Obesity

Stress and Obesity

Stress and Obesity

Stress and Obesity

You would think all of the things we have now to make our lives easier would relieve stress.  The link between Stress and Obesity should be a thing of the past.  We have smart phones after all.  But, trying to get them to work and them constantly going off with twitter, facebook, e-mail, text message alerts and phone calls, the pace of life, it just adds more stress into an already stressful world.  Add on top of that the hectic work schedule and the possibility of getting laid off, rising gas and food prices, discontent everywhere and if you own your own business, wondering if you should get a second mortgage to make payroll or the possibility of decreasing pay rates for your employees or laying people off and you have a recipe for stress (that was a crazy run on sentence, wasn’t it?).  We haven’t even started talking about kids and trying to hold a marriage together through all of this.  It all adds up to a nasty brew of stress.  I remember a time in my life when I really only got relief when I went to bed.  It became my favorite time of the day.  I also, on top of all that, had investment properties I had bought at the top of the market and property values were plummeting.  My tenants, who were lease to own tenants, decided they could live in a double wide cheaper than paying me $1300 to $1400 a month.  So, I had vacant properties I was paying those high mortgages on, and I also had Adjustable Rate Mortgages on them that were about to hit and drive my payments even higher.  Oh my goodness I was stressed to the max.  I still have 3 high end properties still.  I have gotten half of one of my rents and today is the 16th.  I’ve been promised the money from my other tenants but who knows when/if it will come in.  I may likely have to file evictions soon.  When you take all of that and put it together with someone who is an emotional eater, you have a recipe for disaster.  It is called Stress and Obesity.  There are a lot of people out there who go through life holding things in and never dealing with childhood issues and Stress and Obesity are just a way of life.  When junk food is so available and tastes so good and can give a bit of comfort, it is easy to drop into a pattern that is extremely unhealthy.

Signs of Stress and Obesity

Of adults who rate their health as fair or poor, well over half rate their current emotional condition as stressed.  Stress and Obesity has sucked them in.  Our lifestyle has a lot to do with it.  There are also things we go through early in life than can stick with us through our adult lives.  For instance, my Father never told me he was proud of me and I rarely did anything right in his eyes.  Both of my parents grew up in the depression era and were of the generation where they never told me they loved me.  I remember a friend asking me one time what they said when they tucked me in at night.  I said…”tucked me in?”  My parents never tucked me in.  All of that added up and likely contributes to me being an emotional eater.  I like to eat.  I like good food.  I like to taste it and I love the feeling I get when I’m full.  Let’s face it, it just makes me feel good.  So, when I get stressed, my go to thing growing up was junk food.  Even now, if I’m not very careful, I can easily fall back into that trap.  But, I have had to realize there are things I can do to combat Stress and Obesity and have healthier habits.

Breaking free from  the Stress and Obesity trap

Stress and Obesity can get linked simply by falling back into old habits and running for junk food for comfort.  If you are dealing with emotional problems from childhood, or a failing marriage, or children that are being very unruly, you may want to seek professional help.  If it is something you can work through, you just may need to change a few habits on your own.  My first step wasn’t changing what I ate.  I had done the fad diets and crazy stuff out there.  It just resulted in yo yo dieting that caused me to lose weight in the form of muscle and fat and when I gained it back, I gained back all fat.  I first started by exercising.  I found P90X and I started working out.  I was sore, but I found out that while I was working out, I didn’t think about all of the other stressful things in my life.  I had an hour or so to my own where I could just focus on me.  As I got into a habit of working out, I found out I began to eat better, just because I was working out hard.  It’s amazing.  When I workout hard, I eat better.  When I don’t workout hard, I eat like CRAP.  It’s amazing how that works.  Now, instead of reaching for the M&Ms, I go for the almonds.  Instead of a cupcake, I eat a protein bar.  Instead of a soda, I drink water.  Eating right and getting your body into a good nutritional balance will help your stress levels also.  Your problems won’t go away, but you will feel better about yourself and life will become more balanced as you get physically stronger and eat better.  It’s amazing.  People think, I will get in shape when I get my life straight, but the truth is, your life will get straight as you get in better shape.  There will never be a perfect time to workout.  you have to make time.  So, my suggestion is, drink Shakeology at least once a day and start working out.  You don’t have to join a gym, you can workout at home with a Beachbody Program.  The main thing is do something.  You can do it and I can help you.  Contact me for more information!!!  I will help you break the Stress and Obesity cycle!!

Get out of your Comfort Zone

Get out of your Comfort Zone

Get out of your Comfort Zone

Get out of your Comfort Zone

Being in a comfort zone will kill you.  Maybe not physically, but it will kill your desire to succeed, your talents, your abilities and your life.  Jumping out of an airplane without a parachute is just stupid.  Sitting in a comfort zone that stifles you is just as stupid.  So Get out of your Comfort Zone.  If you don’t Get Out Of Your Comfort Zone now, it will get harder and harder to do it.  I heard someone say a little while back do something scary that doesn’t kill you.  Most people go through life never really reaching out and doing anything daring or scary or anything to get out of their comfort zones.  Comfort is something we typically all search and seek for.  Let’s face it, nobody likes to be uncomfortable.  But success and fun lies on the outside of  being comfortable.  I mean, think about it.  We don’t talk about the days in our lives when things go perfectly normal and as planned.  We talk and remember the uncomfortable things.  For instance, one of my favorite memories of camping in the swamp, a ritual we do every year on Thanksgiving weekend, was when it rained.  I don’t mean it rained for an hour, I mean, it RAINED all weekend.  It let up long enough for us to set up our tents and I think we had an hour break or so on Saturday, but the rest of the time, it rained.  My buddy’s tent got flooded.  His stuff was floating in there.  We had to cook in the rain under a tarp and run the bilge pump on the boat, in the middle of the night, to keep it from sinking.  It was absolutely miserable.  It was definitely not comfortable.  I was never so happy to pack up and go home to get dry and comfortable.  But now, years later, we sit around and talk and laugh about it.  I wouldn’t want to do it again, but MAN that was fun.  So, think back.  What have you done in your life to get out of your comfort zone and do something scary that won’t kill you?

Steps to take to Get out of your Comfort Zone

Well, really, there is just one.  As I said before, to Get out of your Comfort Zone, you simply have to do something today that scares you that won’t kill you.  I’m not suggesting going out and doing something dangerous, necessarily, but do something different.  Something as simple as going into a restaurant and asking the waiter/waitress to “surprise you” instead of ordering the same old thing off of the menu.  I have had some incredibly good food, that I would never have ordered, doing just that.  Have you ever seen a kid on a diving board for the first time?  They crawl out to the end and go back.  Then they go back out to the end.  Maybe the Dad is standing there saying “Come on…you can do it!”  Then, when they finally break through and do it, they make laps jumping off of it and giggling the whole time.  It was terrifying at first and then they can’t get enough.  Then, you have to drag them out of the pool.  Same with roller coasters for people who hate them.  VERY rarely have I seen anyone who was afraid of roller coasters get off of one and not feel energized.  They may not want to get back on one, but at least they did it and that is something they can be proud of.

What happens when you Get Out of Your Comfort Zone?

When you get out of your comfort zone, you immediately feel a sense of pride.  You feel a sense of accomplishment.  The rush of endorphins and adrenaline you feel when you get done will fuel you forward in life.  Just knowing you were willing to get out of your comfort zone puts you in a category that most people will never know.  I definitely know how it feels to be stuck in a rut and be in that comfort zone.  I was/am an emotional eater.  I’ll admit it.  I love laying on the couch while watching TV and stuffing my face full of crap that is good but not good for me.  That is my comfort zone.  When I started P90X, I knew I needed to do it but after the first few days when I was sore, I was not happy.  I kept repeating to myself….  Get out of your comfort zone!!  It took awhile but the weight came off, I got sore, but I got strong.  I had to stop eating crap.  It was not easy but I did it and you can too.  Building a Beachbody Business definitely gets me out of my comfort zone.  I absolutely love helping people but doing something other people won’t do is tough sometimes.  If you want to do anything important or noteworthy with your life from athletics to business to starting a non-profit organization or just asking a stranger for directions, you MUST get out of your comfort zone.  If you want to make a change and start your fitness journey, you are DEFINITELY going to have to change your lifestyle and get out of your comfort zone.  So, start today.  Step out and do something scary that won’t kill you.  Then, Contact Me and let me know what it was.  I’d love to hear from you!!

OK, as a side note, I had to show you a picture of my wife, Melanie, as Jimmy the Cow at Chick Fil A yesterday.  She got out of her comfort zone and had a ball!!  Pick something and just go do it and get it off of your bucket list!!!

Comfort Zone

Comfort Zone

 

Beachbody Ultimate Reset Review

Beachbody Ultimate Reset Review

Beachbody Ultimate Reset

Beachbody Ultimate Reset

I have to admit, when I first heard about the Beachbody Ultimate Reset, I was a bit skeptical.  OK, I was a LOT skeptical.  I had seen cleanses and things like this in the past.  We had done the fad diets.  We had done the Atkins diet.  We had done the Hollywood Diet.  We had done the fruit juice diet.  We had done cleanses and faddy kind of things.  So, I was like yeah yeah yeah when I heard we were coming out with a 21 day program to cleanse, revitalize, detox and reset you.  Just the name, Beachbody Ultimate Reset to me was a bit strange.  But, we had trusted Beachbody in the past and had great results with everything we did that they had put out.  I knew the guys that put it together, Darin Olien and Isabelle Daikeler, had been around the block a couple of times.  They had developed Shakeology and are still constantly striving to improve it.  I knew they had started to go into production with Vanilla Shakeology but had stopped it because of a little known secret that you can call something “All Natural Vanilla” and have it packed full of chemicals.  Beachbody never got into the Phen Fen market because in Carl Daikeler’s words, they knew instinctively they weren’t going to dance with the devil.  So, why not give it a shot?  30 day money back guarantee so what was there to lose?  We decided to order it and keep an open mind about the Beachbody Ultimate Reset and see what happened.

What is the Beachbody Ultimate Reset?

The Ultimate Reset is a complete, 3-phase daily program that provides you with everything you need to Reclaim your body’s natural balance, Release the harmful materials you may be storing within you, and Restore your system to its maximum health.

Six Supplements

Detox, alkalinize, oxygenize, mineralize, optimize, and revitalize—just what your body needs for an Ultimate Reset.

Extensive Support

from your Team Beachbody® Coach and other team members available online anytime.

Participant Guidebook

with all the information you need, plus a three-week eating plan with recipes, cooking tips, shopping lists, and more.

Two DVDs

How To Reset, explaining how to get started on the program, plus the Beachbody Ultimate Reset Cooking Class!, showing you just how easy it is to prepare healthy Reset recipes.

Reset Bracelet

symbolizing your dedication to transforming and ultimately resetting your life—and reminding you to give thanks for all you have.

Reset Caddy

to make sure you’ll never have to worry about forgetting your supplements.

When doing the Beachbody Ultimate Reset, there are some supplements you take every day and some you take only during week 2.  Detox is only during week 2 and is what it says, detox clay draws toxic compounds from the gastrointestinal tract, and the proprietary herb blend restores your system to optimal digestive health.  Alkalinize helps to bring your body back into a healthy pH balance for improved immunity.  A lot of studies have been done showing cancer has a hard time growing in a basic environment and most people’s eating habits cause their bodies to be more acidic.   There is still some debate on it and studies are ongoing but the results appear to be positive.  Oxygenize helps the body eliminate waste from the tissues, which assists energy production and the transport of nutrients.  Mineralize contains highly beneficial trace minerals that aid the digestive tract, regulate water content, and support cellular function—ordinary salt does not.  Optimize is a basic supplement that helps promote optimal immune and inflammatory responses in the body.  Revitalize restores the balance of healthy bacteria in your digestive tract for a stronger immune system.

Our Results from the Beachbody Ultimate Reset

The bottom line is, Melanie lost about 10 lbs and I lost right at 25 lbs.  I really didn’t think I would lose that much weight.  Neither did she, but the amazing thing is, we did.  We were also concerned about the food we had to eat.  Some of it we had never eaten before but the nutritional information they give you, along with the shopping lists AND the recipes made it so easy.  It was absolutely amazing when we got into it.  The program slowly weans you off of meat products so by the end, you are eating nothing but fruits and vegetables.  I thought it would be hard but we actually did week 3 while on vacation at Disney World.    We heard some people experience flu-like symptoms in the beginning as the body starts to cleanse itself.  I had pains in my shoulders like a bad crick and Melanie had some lower back pain.  A hot bath with epsom salts cleared that up and some stretching and drinking a LOT of water also helped.  I even went to get a massage.  Some other people we’ve talked to experienced no symptoms at all.  When we finished, we felt so good.  The crazy thing is you don’t workout while you are doing this.  Your body is doing it’s own internal workout so rest and light stretching or brisk walking is recommended but nothing heavy duty.  When we finished, we were amazed at how much excess weight fell off and how good we felt.  We slept better at night an had much more energy.  There is no doubt that we will be doing the Beachbody Ultimate Reset again in the future.  No less than once a year.  It was hard at first but so worth it in the end.  If you are thinking about it, just do it.  Go order the Beachbody Ultimate Reset Challenge Pack and Contact Me so we can get you moving in a Challenge Group.  We also have facebook groups to guide you and answer your questions.

If you want to know more, go to Beachbody Ultimate Reset and check out the science behind the product.  You’re going to love it and with a 30 day money back guarantee on a 21 day nutritional program, how can you go wrong?

Am I Obese?

Am I Obese?

Am I Obese

Am I Obese

Odds are that you are at least overweight.  Based on 2009-2010 Statistics, 69.2% of Americans were overweight/obese and 35.9% of Americans were Obese.   So, Am I Obese?  Very possibly.  Unfortunately, the precise measurements of obesity vary depending on who you talk to but generally, it is considered having a BMI (Body Mass Index) greater than 30.  Now, you have to be VERY careful when looking at charts.  The reason is, nearly every body builder in the world would be considered obese at worst, very overweight at best.  Muscle weighs more than fat.  So, if you have a lot of muscle, and if you’ve lifted weights or are in great shape, or if you have a certain body type, the charts that are out there could actually show you having a BMI greater than 30 when you are actually fit.  But, don’t sugar coat it if you are either.  You know if you are carrying more fat than you should.  As for me personally, I could for sure drop off a little more fat, but I would definitely not consider myself Obese or even Overweight.  I might be viewed by a few people as being overweight, but for me, my blood pressure is great, my cholesterol is fine, my triglycerides are in check, and I lift weights nearly every day.  One thing I would tell you is, if you think you are obese, fat floats and muscle sinks.  The BEST way to see what your body fat percentage is would be to go to a sports medicine facility and get in the tub of water and see how much you weigh on land and what the tub says.  There are other ways to determine if you are asking yourself, Am I Obese, but that is the best, most scientific way.

Am I Obese, and if I am, what are the risks?

Obesity is not just a cosmetic issue.  If you look in the mirror and ask, Am I Obese, you may have a few factors affecting that.  People who carry weight around the midsection and stomach area are more at risk than someone who carries weight in the buttocks, hips and thighs.  There are still risks, but they are different.  Family history also plays a role in the factors of obesity.  However, don’t be fooled.  Obesity DOES carry risks and they are high risks for people who carry a lot of extra weight.  If you are obese and have unhealthy eating or activity habits, you have a higher risk for gallstones, type 2 diabetes, high blood pressure, high cholesterol and triglycerides, coronary artery disease (CAD), a stroke, and sleep apnea, among other conditions.  I’m sure you know people who have died before their time.  I remember a construction worker I got close to on a project who was big time overweight, and I remember how I felt the day I pulled up to the site and found out he had gone to bed that night in his hotel room (he was from out of town) and had fallen asleep and never woke up.  He basically stopped breathing, apparently from sleep apnea, and his oxygen levels fell so low he just died.  Before I lost weight and got in shape, I used to snore badly and Melanie said I would stop breathing at night.  That fixed itself when I lost the weight.  Getting a machine to help you breathe at night will help the symptom, but it won’t cure the disease.  Obesity is a problem and if you think it’s normal and that it’s just “the way I look”, then you need to know, you are at risk of some very horrible diseases as you grow older from the health issues that will crop up.  My Dad died of pancreatic cancer and I although there is a family history there, I attribute it to eating GREAT tasting food on the farm, but nearly everything was fried or cooked in fatback.  We just didn’t know any better during that time and I think if he had exercised more and eaten better, he would not have died of cancer at 68.  So, when I ask myself, Am I Obese, I want to be able to emphatically say NO!!

If you answer Yes to Am I Obese, there is hope!!

Trends of Obesity

Trends of Obesity

My family is addicted to The Biggest Loser.  We LOVE the stories of people and how they change.  They do it the RIGHT way.   They do it by eating right and exercise.  Remember my story about Tracy?  She initially asked herself, Am I Obese and the answer was, of course, yes.  But, she beat it.  The chart at right shows how obesity is increasing and it is a very ugly trend.  It is possible to reverse most instances of Type 2 Diabetes.  It is possible to get off of blood pressure medication, cholesterol medication, and get your triglycerides under control.  Heart disease problems can be reversed.  It can all be done.  It is also possible to feel GREAT about yourself and feel good in your clothes.  I know how miserable it feels to weigh nearly 300 lbs and get out of breath walking up a flight of stairs.  I know how sore you get working out.  I remember how it felt to try to fight the No Willpower problem eating.  But, I also know it can be done, because, I’ve done it.  I NEVER want to go back to feeling like that again, and I’d love to help you feel like that.  I’ve told you I will NEVER be an underwear model.  But, I know I can be the best I can be and I know I’m in shape and I’m not on any medications to keep things under control that I can control through good nutrition, like Shakeology, and Working out with GREAT Beachbody Programs.  That is why I became a Beachbody CoachContact me and I will help you too.  I promise!!  Come help us End The Trend of Obesity!!  Then, you will be able to say NO to the question, “Am I Obese?”!!

P90X Protein Bars Review

P90X Protein Bars Review

 

P90X Protein Bars

P90X Protein Bars

P90X Protein Bars are good to eat between meals for a lot of reasons.  It is now regarded as scientific fact that several small meals during the day are better than 2 or 3 big meals.  The saying goes something like, Eat like a King for breakfast, a Prince for Lunch and a Pauper for Supper.  Now we know it’s best to have all meals about the same with snacks in between.  You need to be getting enough carbs and protein.  It has to be a good balance.  The problem is, most of us gorge for one or two meals a day and then we don’t eat anything in between.  Then, we are super starving and then we crave bad stuff and eat far too much of it.  It’s also a fact that the body will go into starvation mode if you aren’t feeding it.  I’ll likely talk about it more in another blog but think of your body as an old Steam Locomotive.  The dude (or dudette, to be politically correct) shoveled coal into the furnace to make fire which heated water to make steam to drive the locomotive.  If too much coal is shoveled in too fast, it will smother the fire.  If not enough is shoveled in, the fire dies.  Then, if the fire dies and you shovel too much in, it just sits there with minimal fire.  You get the idea right?  P90X Protein Bars help fill in the gaps of not eating.  If your body doesn’t get some food every few hours, it will go into starvation mode.  **NERD ALERT HERE**  If your body goes into Starvation Mode it starts to shut down non critical systems.  You think to yourself, I’m taking in less calories so I’m losing weight.  Not so.  The Starship Enterprise goes into energy saving mode and shuts down all but life support.  No Warp Engines, no holodeck, no replicators, just life support.  When you starve yourself, you walk slower, think slower, talk slower, everything gets lethargic and your body thinks you are trying to kill it until you eat again and then, it throws a party, uses what it needs and stores the rest as a reserve.  It’s something scientists call FAT.  You need to eat more often to avoid that and P90X Protein Bars may be your answer.

P90X Protein Bars Flavors

When we first got started with Beachbody Programs, we basically only had one flavor of P90X Protein Bars.  We had Cafe Mocha.  At our very first Summit they introduced an upcoming flavor of Peanut Butter.  We now have 4 flavors.  We now have Cafe Mocha, Peanut Butter, Wildberry Yogurt and Chocolate Fudge.  I wish I could tell you which one was my favorite but I can’t.  When I order them, I order the assortment  box that comes with all 4 flavors in it.  Also, if you get on Home Direct, you can get free shipping.  I like reaching into the box of P90X Protein Bars and just pulling out a bar and letting “fate” decide which flavor I get.  I also use the P90X Protein Bars as a go to meal sometimes when I’m on the go and know I won’t be in a place to make a Shakeology drink.

P90X Protein Bars

High-energy protein bars with zero trans fat!

These delicious, protein-packed bars will give your body all the nutrients it needs to maximize your overall performance. Enjoy them as a healthy snack, a midday pick-me-up, a pre-workout energy boost, or an occasional meal substitute when there’s no time to cook.

Our new formula features more natural ingredients and no trans fat, in what we feel are the best-tasting bars on the market! No matter what challenging fitness program you take on, these bars will support your weight loss goals while delivering healthy fuel to tone muscle.

Most people don’t understand how important it is to put on muscle to keep the calorie burn high but more importantly, most people don’t know how to keep it.  That includes eating balanced meals and making sure you have enough protein to keep the muscle you have and enough carbs to fuel you through your workouts.  Even though they say P90X Protein Bars, you can and should use them regardless of which workout you do.  They are constantly working to improve the taste and the formulation of the P90X Protein Bars.  We have even heard they may be developing the protein bars to include a Shakeology version.  I am excited to see what we have coming up with the new products Beachbody keeps developing for us.  It is absolutely great stuff.  You can Be a Coach and make a commission anytime anyone buys these great products and save 25% when you order for yourself, or you can be a customer and just order them.  There is a 30 day money back guarantee on everything we have.  Contact me and let’s find out what’s right for you and start you on your fitness journey!!

Consistency is Key

Consistency is Key

Consistency is Key

Consistency is Key

If there is one piece of advice I could give you to be successful, it is to get started.  If I could tell you one thing to do after you get started, it is to be Consistent!!  Consistency is KEY!!  There are plenty of quotes on consistency out there.  I posted a picture of the Grand Canyon in here because it truly represents the best thing in consistency to me.  The Grand Canyon is a huge ravine in the ground that has been carved over countless years by water.  That’s right, the same stuff you stand under to get clean every day in the shower.  If If you didn’t know any better and I showed you a picture of all that eroded rock and that huge ravine, and then told you that you had to stand under a shower of it every day for at least 5 minutes, you would probably lose your mind.  Well, first of all, the body is regenerative and the Canyon isn’t, but beside that, it’s the same stuff that is vital to life for us.  So, how did these little drops of water that we play in during the summer, that kids run through, that we use to get clean and drink for life carve such a huge ravine in the earth?  One drop at a time.  I remember telling someone when they were hitting baseballs into the fence, that if they kept doing that, it would damage the fence beyond repair.  Truly, you couldn’t see anyplace that the ball had hit the chain link fence.  But on the other side of the park was a fence that was in bad need of replacement because coaches let the kids hit balls into it all the time.  Consistency.  Repetition.  Over and Over doing the same things.  Little drops of water running over rocks.  Baseballs being hit into a fence.  They led up to a huge ravine in the earth and a fence that needed replacement.  Consistency is Key!!

Most people aren’t Consistent

My son is playing baseball again at 15 yrs old.  They were having their team devotion this morning.  The team chaplain got one of the kids up there and said, nice uniform.  You look like a baseball player.  Were you a good baseball player the very first time you ever put on a uniform?  Of course he said “No sir”.  What did it take for them to become better baseball players?  They had to focus and they had to be consistent.  They practice four days a week right now getting ready for the season.  When they go out on the field, they are consistent.  They stretch and warmup.  They get a partner and throw.  They run some of the same drills.  They take batting practice.  They are consistent.  Consistency is Key.  They can’t go out and practice one or two days a week and expect to get good.  They have to work on their physical fitness.  They have to do it more days a week than they don’t.  The coaches know that.  The players know that.  Even when they go to the plate, they have a routine.  Maybe they hit the plate with their bat.  Maybe they hit their cleats.  They are Consistent.  The best players are consistent in their routines and how they approach the game.  Most people aren’t consistent.  I tell people in our Beachbody Business all the time, it is better to make 1 contact a day for 30 days than 30 contacts in 1 day and then not doing anything for the next 29 days.  Consistency is Key.  Most people aren’t consistent and that is a big reason for their failure.

Becoming Consistent and Successful

When starting a new endeavor, it is important to be Consistent.  You will have to be Consistent long before you become successful.  In fact, I will venture to say you will NEVER become successful if you don’t first become CONSISTENT!!  Consistency is Key!!  So, when you start a new workout program, or when you start a new nutritional program, consistency is key.  Making small little deposits in your fitness or nutrition, or your career, or your family or whatever else you are doing will add up over time.  You won’t be the best at what you do overnight, but the more you do it and the more you look toward the future knowing if you miss a day here and there, you just simply have to start back over again takes the pressure off.  But if you aren’t consistent and you try to get it all done at one time and make up on what you missed because you haven’t been making those small deposits over time, you will feel overwhelmed and failure is imminent.  So, be consistent with what you do.  If you fall off the wagon, get back up and get back on it.  Don’t let a day of inactivity derail you but be consistent in everything you do and over time, those small deposits will be just like the little drops of water that eventually carved a ravine in the landscape and created the Grand Canyon and the baseballs impacting the fence one at a time until over a couple of years, the fence has to be replaced.  Consistency is KEY!!

NEVER Give Up (Quit Quitting)

NEVER Give Up (Quit Quitting)

Listen To  This Video:

Why do we give up?  Why do we give in?  Why do we throw in the towel?  I remember reading a story once about a man who was digging for diamonds.  He dug for years and spent his life and resources doing it.  Then, right on the brink of success, right when he was so close to success, he quit digging.  Later, people came behind him and realized he was right there.  He was literally only feet away from striking it rich but because he quit digging, he never found it and died broke.  So, why did he quit?  What was it in his soul that caused him to stop reaching for his dream?  What is it that caused him to just stop?  No one ever knew.  It wasn’t that he ran out of energy or was totally broke and had to.  He lost his dream.  He totally gave up.  Aren’t we like that though?  We have a dream to do something and then we get frustrated and stop.   Remember being a kid?  Remember having huge dreams?  I do.  I remember thinking in High School that I wanted to retire before I was 50 and have a couple of vacation houses and a Lamborghini Countach or Diablo.  No one dreams of growing up and working a job where we are basically a slave to someone else.  Kids have big dreams.  They don’t see obstacles, they see opportunities.  So, what happens?  Why do we Quit?  Why do we give up so easily on our dreams?  It’s crazy when you look back on where you thought you’d be and where you actually are now, isn’t it?  So, what happened?  Why aren’t you the person you wanted to be?  I know I asked a lot of questions in this paragraph and unfortunately, I can’t answer them for you.  You are going to have to go stand in front of a mirror and look into your own eyes and know, you are where you are now because that is where YOU have chosen to be.  Yes, some bad things happen to good people.  Sometimes we get knocked down, but the choice to get up is yours.  You don’t have the choice in whether you get knocked down, but you do have a choice in whether you get back up or not and how fast you get up.

Quit Quitting!!

Quit Quitting

Quit Quitting

I get it.  Life is scary.  If you don’t chase the big dream, you don’t have to worry about failure.  Some people are so afraid of failure they get paralyzed.  They have a dream of having their own business but don’t want to leave the “security” of a job.  Of course, we have all seen lately in this economy that there is no such thing as job security.  I, myself, was laid off in the Summer of 2013.  Fortunately I had built my own home based business as a Beachbody Coach and the residual income that I had coming in turned into a full time job.  I decided in 2007, after starting P90X and getting some great results, to build a Beachbody business to help people and although I was unemployed at the time and between Engineering jobs and my wife was 8 months pregnant with our 4th child and we were in our early 40s, it made sense.  I had to step out of that comfort zone and not worry about failure.  I also knew quitting was not an option because I never wanted to get caught without a job again and not have income coming in with 4 children.  At the same time, I was a bit afraid of success.  What would happen if I became truly successful.  As crazy as it sounds, a lot of people are afraid of success.  They don’t feel they are worthy.  They sabotage themselves.  They start a diet and then just when they start losing weight, they go back to their old ways.  They start working out and get sore and quit.  They have no clue that they are subconsciously doing it to themselves but they find a way to quit.  They make excuses.  Speaking of that, I heard someone say once, some people make excuses, some people make money, but you can’t make both.  YOU have to decide which one is more important to you.  As I said, you need to QUIT QUITTING.  Make a decision that you are going to do something and then do it and don’t let anyone or anything get in your way.  I would also suggest that before you start something, you count the cost.  That is a biblical thing.  Jesus talked about it.  Once you’ve prayed about it, and you’ve counted the cost, and you’ve decided to step out on faith and do something, whether it be a decision to lose weight, starting your journey to fitness, starting a business, get married, have children, play an instrument, play a sport, whatever….never give in.  Never EVER EVER give in.  Learn that lesson from Winston Churchill.  Dig your heels in, fix your eyes on the destination and your goal and don’t let the bugs that hit the windshield take your focus off of the destination.  Focusing at the small things on the windshield will make you wreck every time.  Just do it.  QUIT QUITTING!!!!  Contact me and let me help you.

What is DOMS (Delayed Onset Muscle Soreness)

What is DOMS (Delayed Onset Muscle Soreness)

 

What is DOMS

What is DOMS

DOMS is what I have right now.   I did Body Beast Build Legs yesterday and Beast Cardio and Beast Abs this morning.  My butt, legs and hamstrings are on fire.  I woke up this morning and even before I got out of bed, I muttered “Good morning, DOMS!!  Good to see ya!!”  When I first started Body Beast, it was funny because I said I need a handicap bar installed at my toilet because I couldn’t sit down without it hurting and I couldn’t stand up without help.  When I first started Body Beast, every muscle in my body hurt.  I asked a friend of mine before I started it how sore I was going to be.  He asked me if I was sore when I started P90X.  I told him of course I was.  He said, and I quote “No, you weren’t!”  Unfortunately, he was right.  DOMS found me in a big way.  I remember after about my third day of my first round of Body Beast, DOMS had set in.  I was stuck in the chair.  I couldn’t stand up.  My legs were too sore to push me up and my arms were too sore to help out.  My daughter had to pull me out of the chair.  It was rough.  My 17 yr old son started it with me and he was hurting too.  He got a big introduction to DOMS.  We were tired the day we worked out, but we weren’t sore until the next day.  For those who have worked out hard, you know, you feel it the next day but you REALLY feel it the day after the day after.  I think it’s pretty funny because my 15 yr old son started baseball practice Monday.  He was very tired that night and cramping a little.  The next day he was sore but last night and today, he can barely walk.  His hamstrings and quads are killing him.  DOMS has definitely paid the boy a visit and he knows it’s for real.

What causes DOMS?

Researchers have various opinions as to what causes DOMS.  Most agree it is when the muscle lengthens under strain, especially when performing new repetitious, high strain exercises for the first time.  The muscle fibers tear slightly causing a minor rupture of the muscle fiber and then the muscle gets a bit inflamed.  Although this happens when the exercise is performed, DOMS sets in over the next couple of days as the muscle starts to rebuild and inflammation occurs as surrounding fluids are pulled into the muscle fibers.  There are also various opinions as to why it takes a couple of days for the pain to set in.  The cause of DOMS is for the scientists to figure out.  The bottom line is, DOMS DOES happen, it hurts, it’s for real, and if you are going to start working out for the first time in 15 years like I did, or if you switch programs and do something different and really get after it, you are going to experience DOMS.  In fact, I remember a few years ago, Melanie and I went to help a friend lay some sod in a yard.  It was a day of bending, stooping, laying sod and the next day, WOW, we were sore.  YAY DOMS!!  It wasn’t from working out, it was from working in the yard.  The older we get, DOMS can come from from just normal everyday activities.  So, embrace the soreness.  You know it’s going to happen.  Pain is weakness leaving the body.  As Tony Horton says….”Get ready….cuz it’s coming!!”  When DOMS knocks on your door, you have no choice but open it and walk through.

How to relieve DOMS Symptoms

OK, So, you have DOMS.  Your son has DOMS.  We all get DOMS.  What the HECK do I do about my DOMS Symptoms?  The bad news is, it’s going to get you if you workout or if you are active as you get older.  The good news is, it will get better.  Time will solve DOMS, obviously.  The worst thing you can do is stop working out because you’re sore.  If you do that, you will get sore the next time you workout and the DOMS cycle will continue.  The best thing thing you can do is just keep working out.  I’m not saying go at it 500%, but just keep working out.  Do the best you can and work through the pain, listening to your body the whole time.  Drink a LOT of water.  You should be peeing clear (that’s right, I said peeing).  When you think you have enough water in your system, drink some more.  Water will help flush out the lactic acid that has built up in your muscles as well as hydrate you and ease the pain from DOMS.  STRETCH to the point of being uncomfortable but not tothe point of tearing something, but stretch as much as you can stand it.  Use a rumble/foam roller.  Get a professional deep tissue massage if you can afford it.  If not, get a family member to do the best they can and do something nice for them in return.  Take a shower and alternate hot and cold water.  One minute as hot as you can stand it and one minute as cold as you can stand it and alternate it.  Take a bath of epsom salts.  Get 8 hours of sleep.  We have some great stuff for after workouts like the P90X Results and Recovery Formula.  It tastes great and gives your body EXACTLY what it is craving.  I wouldn’t think of working out hard without it.  It’s all necessary to get through it.  The main thing is, know you are getting better and stronger.  Welcome to the DOMS club.  It’s GREAT stuff!!!

SAD Syndrome

SAD Syndrome (Seasonal Affective Disorder)

SAD Syndrome

SAD Syndrome

SAD Syndrome does not mean sitting around your house with a frowny face, although a frowny face is usually a symptom of SAD Syndrome.   SAD Syndrome is best known by some people as “Cabin Fever” or “Winter Blues”.  Remember Jack Nicholson’s character in “The Shining”?   He becomes the caretaker of a hotel during the offseason where the hotel gets snowed in and no one can get in or out.  During the time he is there, he slips into madness and becomes psychopathic.  It’s a horror movie so, no more detail here, but he was warned by one of the employees there as he was getting a tour of the place before they took the job that the last caretaker had cabin fever and it turned out no so good.  SAD Syndrome has been diagnosed and is now recognized as a mood disorder.  It is more prevalent in Northern States and in Northern Countries near the Arctic Circle.  It is also interesting that it has been diagnosed in people in Florida in the Summer.  In fact, it isn’t just a Winter thing.  Anytime it affects someone the same time of the year, regardless of the season and includes depression or a general inability to perform every day tasks, it could be SAD Syndrome.  Some researchers have concluded it could be due to a change in light conditions during the change in seasons.  It could also be due to a tragedy that occurred in someones life during that time of year that can trigger it.  The exact reason of the condition isn’t known, but it is now widely accepted that it does happen.  Also, people who get depressed during certain times of the year know and the thought of the change in seasons could even trigger it and it becomes a self-fulfilling anticipated mood swing.

Treating SAD Syndrome

When you research SAD Syndrome, you will quickly read the recommended treatment is bright light therapy.  It seems this would work best for those who who live in Northern Climates during the winter when the temperatures drop to a point where people can’t get outside to perform their normal activities.  For some people who work in seasonal jobs such as those as ski slopes, they could actually experience SAD Syndrome during the summer so light therapy may not work in those cases.  Getting outside and getting natural sunlight whenever possible will help with  SAD Syndrome.  It may not always be possible to do that though.  When I was in College (The Citadel), the worst part of the year was January and February.  We had come back to school from Christmas break and were settling in to a new semester.  The buildings were gray, the uniforms were gray, the sky was gray and the mood was gray.  I remember the days when it finally warmed up a bit.  You could go down to the dock at the river and see Cadets laying out everywhere sunbathing like alligators.  Sunlight is a natural anti-depressant.  We instinctively knew that and took the advantage of it when the weather allowed.

There are studies that show SAD Syndrome interrupts sleep patterns as well.  The lack of good sleep can also drive the depression even further.  I blogged about sleep and fitness a little while back.  There are good tips there on getting good sleep and how to make sure you are getting enough sleep.  For extreme cases, a mild anti-depressant may be prescribed by a Doctor or possibly even a sleep aid.  Personally, I think it is a last resort but if needed, it should be used to break out of that patten if nothing else works.

For me, I love Autumn and Christmas and if I’m not careful, I can find myself drifting into depression this time of year and it could be SAD Syndrome for sure.  It isn’t warm enough to go outside and do things but the weather isn’t horrible either like it is up North (I live in South Carolina).  I do try to get outside and do things when I can.  The thing that works for me is staying busy.  We are constantly moving with activities for the kids.  We all take Martial Arts so we are busy every night of the week with that, either taking it or running the kids to the Dojo.  We are also involved in Church Activities so we are busy with that on the weekends and during the week at times.  But for me, the main thing that keeps me going is working out.  I also do my best to eat right.  I do better with the working out than with the eating part.  Remember, I have NO willpower, right?  The other thing that keeps me going is knowing I am helping people when I workout.  I have people depending on me that I help not only with fitness but with coaching others.  Having a purpose for your life and having a goal instead of just going back and forth to work also keeps depression away.  Every day counts for something.

So, my prescription for SAD Syndrome is pretty simple.  Prior to medicating try these things to keep you upbeat and positive.  Get outside as much as you can in the sunlight.  Keep the house well lit with bright lights on dreary days.  Exercise!!  Eat right.  Of course I recommend Shakeology.  We also have Cordastra™  which is a brand-new wellness nutrition supplement that’s an exclusive potent blend of two ancient Chinese herbs, astragalus and cordyceps. Together they promote physical health and mental well-being.* This new wellness nutrition supplement also contains the unique and proprietary Activessence®, which helps optimize your body’s ability to use both powerful herbs.  I take it now and I can tell you it’s GREAT stuff.  You can also Become a Coach and help us end the trend of obesity!!  Break the cycle of SAD Syndrome.  You have the power!!!

Muscle Confusion – Myth or Fact

Muscle Confusion – Myth or Fact

Muscle Confusion

Muscle Confusion

It seems everyone is getting a bit more savvy with fitness and working out.  Muscle Confusion was a term that was foreign to me when I started working out.  But, I do know it is something that deserved a little digging into.  It made sense to me when I started thinking about it and knowing what my body did when I was working out in College.  For the Physical Fitness Tests, we had to run 2 miles and do max pushups and situps in 2 minutes.  A LOT of guys would go out to train so they would run 2 miles and do pushups and situps for 2 minutes.  Sounds like the thing to do, right?  Well, some of my buddies and I knew that wasn’t good.  If we were going to be tested at that time and distance, we knew, instinctively, that we needed to do more.  So, in the weeks leading up to the test, we would typically run 3 to 4 miles and do pushups and situps for 3 minutes.  Then, when it was time for the test, 2 miles and 2 minutes each didn’t seem that bad and we had a bit of energy to spare.  I’ve seen the same thing with my daughter’s karate class.  If they have to do 30 balance kicks, they typically train doing 40 to 50 so when it is time to do 30, it’s not a big deal.  That is a type of muscle confusion.  It is tricking the muscle to perform stronger, better and faster by pushing it father than it needs to go.  But, if losing weight is the goal, you can actually plateau if all you do is run.  There are many studies out there, for instance, that indicate that runners benefit from brisk walking, swimming and weight lifting.  The body is an incredible machine and will adapt pretty quickly if all we do is one particular exercise.  I have talked before about the people who go to the gym and all they do is the treadmill or elliptical or the occasional aerobics or yoga class.  Some even go and just play racquetball, which is good exercise, but not if that is all you do.  If that is all you do, the body adjusts and adapts and results don’t happen as quickly or at all after a certain period of time.  Most people NEVER get into any kind of muscle confusion.

Why Muscle Confusion is Important

The answer is basic and relatively simple.  Muscle Confusion is important so we continue to improve and grow.  If all we do is one type of exercise, we may get good at that particular exercise, but functionality in life, which is something I strive for, can get lost in the shuffle.  In order to have a well rounded exercise program, you need to include resistance, flexibility and cardio training.  A study was done that took runners and put them in a pool and swimmers and put them on a track and that is all they did for awhile and when they went back to their sport, their times actually got better.  This was a matter of a few days, not a few months, but it still showed that the body likes to be cross trained.  If all you do is bicep curls, you may get big biceps if you vary your load and intensity, but the other parts of your body will suffer.  So, in the case of a normal human being who does not have access to a professional trainer and if you aren’t training for a College or Professional Level sport, the key to good health, fitness and functionality is cross training or muscle confusion.  As we get older balance goes away and people fall and break hips, so balance is incredibly important.   Flexibility is also key.  You don’t typically think of old people being flexible, but flexibility will prevent injuries and also help prevent some forms of arthritis.  Of course, we all know good cardiovascular strength is important to keep our heart working at full efficiency and to increase metabolism and burn calories and all of the good things that come with cardio training.  Building muscle is also important because muscles are what make us move.  They make us faster, more durable and stronger.  Muscles burn calories just sitting there.  And, long lean muscles are sexy.  Muscle Confusion can help you develop those muscles.

How do you get Muscle Confusion?

You get it simply by varying your workouts.  It really is that simple.  Most people don’t workout at all, but when you get into working out, your natural inclination is going to be to find something you love and stick with that day in and day out.  That will get you results for some time but eventually you will plateau.  To prevent that, you need to shake it up and throw something at your body it is not used to doing so it is forced to try to adapt to a new program or a new routine.  All of a sudden, you go from not being sore at all to being sore all over again.  That is the beauty of the Beachbody ProgramsP90X really brought muscle confusion into the vocabulary of normal people.  The beauty of the programs is you not only get muscle confusion with P90X, but you can get it by getting other programs and mixing them up as some people do with the Insanity/P90X hybrid program.  When you combine muscle confusion with eating right, such as incorporating Shakeology into your nutrition, it becomes something amazing because your body will begin to change faster than you ever thought it would or could.  The main thing though is to do something.  Have fun with it and get after it and put some muscle confusion into your routine.  Do something good and fun for your body.  P90X was good for me.  I lost 40 lbs in my first 90 days and 40 lbs in my second 90 days.  Is it right for you?   Contact me and let’s talk about it.