Archive for June, 2011
1. Develop mental muscles-People that get the most out of their workouts are enthusiastic; they actually want to be there! Excuses don’t apply to them. The mental aspect of exercising is probably the most important. Not only to drive you, but to get better results. Research has shown that there is a mind-muscle connection where the workout can be more effective if you concentrate on the muscles you are exercising. 2. Have a game plan-Have you ever gone into a gym and found that you wandered around, puttering from machine to machine? Stop wasting your time! Always come with a plan of action for when you get to your workout. Either get a trainer or get an effective workout program on paper for you to follow. That will prevent you from skipping out on those hard exercises, keep you from wandering around with a blank stare like most guys in Victoria’s Secret, and will maximize the time you spend in the gym. 3. Use proper nutrition-You can’t outrun your mouth. The oldest mistake around is assuming what you do during your workout gives you free will to eat what you want. You absolutely HAVE to eat properly to get results. Nutrition is even more crucial for females because they don’t carry as calorie burning lean muscle mass. The average workout lasts an hour or so, what you do in the other 23 hours will determine a lot of your success. 4. Always use proper form-Form is everything when it comes to exercise. Always know what muscles you are supposed to be working, so you can concentrate on using them the whole time as opposed to just trying to go through a movement. Proper from leads to fewer injuries and better results. 5. Keep showing up-Consistency is the key. You have to make exercise and nutrition a habit and a part of your everyday routine. Working out really hard for one month and then taking the next month off will not get the job done. 6. Be well rounded-Your body is used to that strict routine of 100 Thighmaster squeezes, 12 minutes on your Shake Weights, and 10 minutes on your machine that you strap the belt around your waist and it shakes the pounds off. You have to change it up because variety is vital. The body can adapt really quick, so change your program at least once every six weeks. 7. Bring the intensity-Take a look at anyone’s body you admire and want to look like. Chances are they work extremely hard to look like that. Going through the motions and having an “I don’t like to sweat” attitude will not get you the results you want. You’re stronger than you think, don’t be scared of a little hard work!
Got a guest post from a friend of mine named Hunter Copeland. Some of you may know him from the popular band he plays in. Anyone ever seen the band Juice? You probably can't see anyone else because of the drummer's big head, but Hunter is one of the guys in the band.
What you might not know about Hunter is that he is a really smart dietitian. He is going to start helping out with boot camp by teaching the nutrition seminars and helping those who need individual nutrition programs.
As a way of introducing himself, Hunter wants to issue you his 30 Day Challenge he wrote on his blog recently. It's a long read, but it is worth printing off and holding on to. Try it out and let him know what you think!
When I started this blog I mentioned that one of my goals was to do whatever I can to get people back to eating more real food. I found that after leaving the processed foods out of my diet for a month, I felt better, slept better, exercised better, and in general everything just seemed better. It had a positive influence on my mental outlook and I noticed having less mood swings and in general I was a more positive person.Recently I have had a couple people send emails requesting more specific food/diet guidelines.
I decided to work that information in to a 30-day food challenge. This isn’t an original idea and I know there are other programs that suggest a similar plan of action. However, I think it is a great idea and that is why I’m stealing it.
I want to offer something that anyone can do if they so choose too.I want everyone else to feel the effects of eating a diet based on more whole foods. I believe if you can follow this plan for 30-days you will find that you feel better mentally and physically, and even if you don’t see any benefit, what have you lost by trying? So whether your goal is improved athletic performance or weight loss, I’m inviting you to give this a shot, starting today. You have nothing to lose, and lots to gain.So what do I want in return? Nothing…well, almost nothing. All I really want from you is feedback. Feedback in the form of a post on this thread which I will keep on the website, or an email (email@example.com). All I want is to hear how good you feel after giving your body a 30-day break from the garbage. Tell me about your health and any improvements you have noticed. If you don’t see any positive changes, tell me that too. However, if you follow it strictly for the next 30 days, you will see improvements and I’d love to hear about them. Also, if you have time, leave a beginning post letting us know that you are starting the challenge, and if you have any questions along the way, post those here also. Why 30 days? Like I said, I remember taking 30 days out of my life to give this thing a shot, and it worked. For me, and for many of my clients 30 days without sugar and other processed foods seems to be enough time to help people get over their cravings. I talked with a lady today who felt very invigorated by the fact that she could pass by a plate of cookies without wanting to eat them. She felt very free, but it took her 30 days without sugar to rid herself of those pesky cravings. Giving up what might be your favorite foods is tough. There are several studies that show starches and specifically grain-based starches act on the same brain receptor sites as some recreational drugs. So what does that mean to us? It means that giving up the bread, crackers, or cereal may be as tough as getting off of heroin. I have found that for some people it is easier to approach change if they can look at a 30-day model instead of the vastness of a lifetime. So if you decide to take this challenge, forget about giving things up for the rest of your life, and just focus on the next 30 days. For that matter, you can take it a week at a time, or even a day at a time. Focus on eating the right stuff for that one day, and then you can worry about the next day when it comes. Whatever it takes to get through the 30 days! And after 30 days, you can decide if you want to keep this new lifestyle, but during the 30 days, don’t worry about looking too far ahead. Isn’t this just another diet scheme? Any plan that asks you to give up certain foods or food groups is not healthy or sustainable; at least that is what most dietitians would tell you. That may be partly true. First, let me say I’m honestly not looking at this as something you do for a month and then stop. Some of you might choose to do just that, but I’m banking on the possibility that people will feel so good that they will want to continue the 30-day challenge forever! Let me also say this: long-term 100% compliance can be tough. In other words, it may be hard to follow this 100% all the time for the rest of your life. Guess what? You don’t have too. If we can get this thing right 80% of the time, we can still keep our health in check and not freak out when things go off the rails at a family function or we have a week when we have to eat out more. The point is we are striving for progression, not perfection and long-term we don’t have to get it perfect. However, there is one catch to the 80% rule. It doesn’t apply to your first 30 days. We need 30 days of strict compliance before we even consider letting some of the other stuff sneak back in occasionally. If you bought an expensive computer, would you put junky software on it? If you bought a fancy car, would you be more apt to spring for the higher-grade gas? Think of your body as that car or that expensive computer, and give it a better grade of fuel. Give it the fuel that it prefers and it will perform better than you ever thought it could. Try this new fuel for 30 days, and then decide if you want to go back to fueling it with the cheap stuff. What do I eat on this plan?
- granola bars, cereal bars, protein bars
- rice cakes
How many of you have heard of the Warrior Dash? It is a 5K race with obstacles along the way such as cargo nets, ropes, and um... fire. If you want to learn a little more go to this link:
That particular one is in Tennesee and is only about 2 hours away. The reason I pass this on is that we have several boot campers and their families participating in this race, including your truly. I wanted to put it out there that there will be a group going if you want to try it out.
If you're already registered or have any interest in it let me know! Let's make this a party!Would it help if I told you you can get a helmet with horns on it? I bet that sealed the deal. Check it out and let me know what you think!
Cellulite. I have an experiment for you. Watch the look on someone's face when you say that word to them. They will have a snarled up look on their face, like when I ask my face if she wants to try some of my homemade almond butter. It is a nasty word and people HATE it! So what do you do about it? Here is a great article that talks in depth about the subject. Prepare to be a cellulite expert. The Best Way To Beat Cellulite
Everybody knows who Will Smith is. Super talented guy that has everything in the world. He's so lucky man! Well luck doesn't have much to do with it. It's his mindset and his Treadmill Theory of hard work. My respect for him went up ten fold after watching this video.
“If it’s important do it every day. If it’s not important don’t do it at all.” –Dan Gable
Have you ever heard that quote? It’s one I really take to heart. If you’ve ever been to boot camp and wondered why we do certain exercises all the time, this quote is to blame. If you deem something important why would you not do it every day? Makes sense in theory, but we don’t all put it in to practice. It is crucial to get repetitions on the important things, especially when it comes to your health and fitness. Think about the things you do every day. I mean EVERY day. Hopefully this includes things like brushing teeth, showering, eating, etc…
Have you deemed your health important? Does your daily routine reflect that? Take a look at it and then prepare your action steps.Here is your action plan. Pick out 5 things you will do EVERY day to improve your health and/or fitness. Make it specific and measurable. It could be sleeping 8 hours every night, eating 10 servings of fruits and vegetables, working out with intensity every day, etc… Figure out what’s important and do it daily.The other thing you need to do is eliminate 5 things you are doing every day that are NOT important for improving your health and may even be harmful. Watching 2 plus hours of TV every day, staring at Facebook for 8 hours a day, eating out every day, etc... Take a look at the things you are doing and find out what you need to do more of and what areas have no part in your life.
Stay away from crabs! Mind out of the gutter people. Well you should avoid the other kind too, but I am talking about the kind you find on the beach. Unless you are like my son and I who looked for crabs 2 years in a row without any luck.
Why do you need to avoid crabs? Not the actual animal, but the people that act like them. They could be the reason you are not reaching your goals.
Have you ever caught crabs? (Mind, gutter, out) If you catch one you have to put a lid on the container, but if you catch more than one you don't. Any guesses why? Because whenever one of the crabs starts to climb out of the container, the others will pull him down.
Do you have people like that in your life? Get rid of them! Have you ever heard this quote?
- "You are, or will become, the average of the five people you associate with the most." - Brian Carruthers
I'm going motivational speaker on you today. I've got 3 steps to improve your workout AND your life. My 12 disc DVD will be out in Fall of 2067, but you can pre-order now for the low price of $5,000. Sounds like a lot, but won't mean jack by 2067. That will be like 4 dollars by then. Just put it on your credit card and forget about. The 3 steps:
1. Be around positive people-This one is huge. Negative people can steal all of your energy. One of my mentors, Dr. John Spencer Ellis the man who started Adventure Boot Camp, calls them energy vampires. You know the type. Always complaining, never look for solutions, just like to point out flaws. I think about George Constanza's mom on Seinfeld. Avoid these types of people like the plague, because that's what they are. I have a lot of faults, but one thing I am is positive. About 98% of the time, to the point where I'm sure I get on my wife's nerves. Look for people who like to be a part of the solution and not people who like to point out problems.
2. Visualize your goals-The mind is a powerful thing.and you should harness that power to improve your body, your wallet, whatever. I set a goal in January to be the palest guy on the beach by the time June rolled around. Now that's easy in January, everyone's pale. It got a little tougher around May and early June, but I stayed strong. Went to the beach in June and guess what? Mission accomplished baby. Now that is probably not your goal, it is much too ambitious for most people. Maybe you want to picture yourself in the swimsuit you want to wear, finishing a 5K in a certain time frame, looking awesome in your wedding dress, making more money, being strong enough to keep up with kids or grand kids, getting that dream job, whatever it is lock that image in your head. Access that image several times a day, every day.
3. Feed yourself mental pictures-So you have your goals in your head. Now feed yourself images of not only you being there, but how the steps you need to take to get there. Pictures of you eating healthy meals, finishing your degree, giving it your all at boot camp, staying out of the sun, etc... Whatever those steps are, picture them frequently.
Here's your homework that doesn't need to be turned in. Write down your 3 most important goals, regardless if they are fitness related or not. Under each goal write at least 3 steps you need to start taking TODAY to meet those goals. Now you have your mental images and pictures to run through your head.
Convince the brain and the body will follow.
http://www.gymboss.com/ or search for the app on your fancy smart phone) that I mention is really helpful for Tabatas and any kind of circuit training you do. Keeps you on track and keeps you from getting distracted looking at your watch wondering when you can stop the madness.Don't lie to me, you have 4 minutes in your day where you can fit in a workout. The other day I had 10 minutes to get a workout in, so I did 2 rounds of Tabatas. What are Tabatas? It is an exercise protocol where you go as hard as you can for 20 seconds, rest for 10 seconds, and you repeat that sequence for 4 minutes total.You have to use an exercise that is hard. No single joint exercises like bicep curls or triceps kickbacks. It has to be something that wears you out you like sprinting, burpees, watching political ads, etc... I chose pushups and jump squats for my workout. 10 minutes (4 minutes of pushups, rest 90 seconds, then 4 minutes of jump squats) total and I got a great workout in. Here is a video where I demonstrate Tabata pushups. The GymBoss (
5Have you heard about the hCG diet? Lose 30 pounds in a month without exercise. Just go by their nutrition plan and get a few injections or drops and that’s all it takes. Sound pretty good? What if I told you the “nutrition plan” involved eating no more than 500 calories a day and the injections were of a pregnancy hormone? I also found a few more interesting tidbits about the hCG diet. Anything less than 1200 calories is considered a starvation diet. A study in the Canadian Medical Journal said hCG has "no value" as a means of managing obesity, and that the diet has been "thoroughly discredited and thus rejected by the majority of the medical community." Out of 14 clinical trials to determine if hCG was viable, only 2 found that hCG was more effective than a placebo. A quote from Assistant Professor of medicine at Harvard University Pieter Cohen "It's reckless, irresponsible, and completely irrational. Can you lose weight on it? Of course, but that's mainly because you're hardly consuming any calories. And any benefit is not going to last." With that little quote in mind, I came up with 10 other questionable ways to drop some pounds.
2. Ebola virus
3. Broken jaw/mouth wired shut
4. 3 a day football practices in Alabama in August
5. Drink water in a third world country. Repeatedly.
6. Eat everything with chopsticks if you don’t know how to use them
7. Cut off a part of your body like a leg or torso
8. Eat 500 calories a day and use needles (this time you're shooting heroin and eating the same amount of calories)
9. Concentration camp
10. Go running in a sauna suit, ski mask, combat boots, and a heavy backpack at 2pm.
The list could go on and on with ways to just lose weight. Losing weight is great when it is fat weight you're losing. If you are losing 30 pounds in a month, you WILL be losing muscle mass.
You know what happens when you lose muscle? It kills your metabolism. Know what happens when you kill your metabolism? It makes it extremely hard to lose weight.
Stop looking for quick fixes that can compromise your health. Proper nutrition, exercise, and sleep are the only ways to lose weight and keep it off. Boring answer, but it is true.