Archive for February, 2014
Have you ever played that game Tetris? The game with the different shapes that you have to make fit.
It seems silly, but it is strangely addicting. Much like Prancercise. Or so I hear…
If you've heard of it, you probably haven't thought about it in years. There must not be much going on at Plymouth University, because researchers there apparently love them some Tetris.
They did a study that measured cravings while playing Tetris for 3 minutes.
The study participants showed a 24% decrease in cravings just from simply playing the game.
What does that mean for you? You can play Tetris next time you get a craving, obviously. But what else can you do?
Distract yourself in some other way! You need to break the power of the craving by doing something.
Work would be a nice option, but who wants to do that? BORING. Plus, a lot of us can do work and barely have to focus on the task at hand. That leads to minds wandering to cravings.
You need something that makes you really lock into it. It could be a great book, a movie, some pushups, etc…
I don't recommend getting on Facebook, Pinterest, or Instagram because of all the good selfies on there. "Check out my BLT yo!"
PS- you are probably wanting to play Tetris now. Here you go, a web site where you can play for free --> FreeTetris
There is a famous story about the founder of Walmart, Sam Walton, and a trip he took to little old Huntsville, Alabama. Whenever Sam (we go way back so I feel comfortable calling him Sam) would go into a new town, he liked to check out the competition. He went into one of our local establishments with one of his assistants. The assistant was blown away with how terrible the place was. Junk everywhere, terrible employees, etc… Sam and the assistant met back up later to compare notes. The assistant laid out all the things that were so bad about the store. Sam did not say one thing about the negative. He said "Did you see that panty hose rack? I wrote down the manufacturer, we have to get those for our stores. Also, did you see the ethnic hair care section? They have 12 feet of shelf space, we only have 4! We are missing out on this, we need to correct it." What's the moral of this story? You can focus on the negative or you can accentuate the positive. So here is your homework. Instead of constantly tearing down your body, talking bad to yourself about the things you hate, I want you to think about the 2 things you like most about your body. It can be, "I have the best shins in town", although I think that one is taken by Carol Marks. She's kind of a big deal. Whenever you are tempted to talk negatively, flip it around and think about the positive. Whenever you are focused on the negative, that is all you see. It gives you tunnel vision and makes you miserable. Stick with the positive message and it opens your mind up to the possibility that the other things you dislike about your body might not be so bad. My old buddy Sam would be proud of you.
Stinking allergies. Anybody else feeling the wrath of the incoming allergy season? All the feelings of being sick without the light at the end of the tunnel that you will feel better in a week or so. I HATE not feeling 100% as I'm sure you do, so it was starting to effect my mood. I can't breath very good. I'm light headed. Working out is much rougher. Woe is me, my life is so rough. Do you see where this is going? Sometimes we need a little kick in the pants to get right. I got kicked swiftly and efficiently on Saturday. Saturday afternoon I went to meet with a guy from my church who needs some help exercising. He is 81 and has severe Parkinson's. He is still sharp as a tack, but he has speech problems along with a wide array of physical problems. Walking the 10 feet to his kitchen with his walker takes so much out of him he is drained from it. He has someone come every morning to feed and bathe him. Every little thing that I take for granted is a battle for him. Makes my little allergy thing, look like the tiny issue it is. Are you taking your health for granted? If you have the physical ability to exercise and you are not, I strongly urge you start today. You were made to move, exercise, and be active. You may not be able to do as much as you could when you were younger, but you can do more than you are doing now. Start small, stay consistent, keep challenging yourself, and you can make a huge amount of progress in a few short months.
I have three major rules about avoiding food temptation.
1. Don't keep the temptation around
2. If you do have tempting foods, don't keep them where you will see them all the time
3. Don't let yourself get too hungry
Very similar to the rules of handling Gizmo from Gremlins. Sweet 80s reference for you.
Before I get into what happened, I need to tell you the back story. Right around Valentine's Day, I won a HUGE box of Russell Stover chocolates through a drawing at the library.
My emotions were:
"Wait, there is no way in the world I need 64 pieces of chocolate."
So I began plotting on who I could off load this stuff on. I just couldn't, in good conscience, force this pile of diabetus (it's the correct spelling in the Wilford Brimley dictionary) on anyone.
So it has been riding shotgun in my truck for two weeks.
Silently whispering to give it a try.
Do tempting foods talk to you too? If not, just keep it to yourself.
Things have been going just fine. Until today…
All 3 of my rules conspired together, hit at the perfect time, and a massacre occurred. I had chocolates, I had been staring at them for 2 weeks, and I was starving.
I'm not sure how many chocolates went down, but next thing I knew it look like a buzz saw had hit that box. When I came to, I immediately threw the box in the trash.
Let my mistake be a lesson to you. 3 things to keep in mind:
1. If you keep things around the house that you want to avoid eating, it is not IF you will eat them it is WHEN.
2. If you have to have things like that around "for the kids", make sure you keep them out of eye sight. Otherwise, you will crave them every time you walk by.
3. Don't let yourself get to the point where you are beyond hungry. I was getting a little light headed and nauseous I was so hungry. I normally have some almonds or a piece of fruit handy for these situations, but not today.
If you see my feet hanging out of my garbage can, it is not because I am retrieving the dark chocolate truffle. I'm making sure no one else is. Always looking out for others. It's what I do.
Happy President's Day to you! People don't get typically get excited about today do they? When I worked for the government I did because they have so many sweet holidays. Now? Not so much. That changes today! A week of being snowed in immediately followed by Valentine's Day has been wreaking havoc on good nutrition everywhere. There was so much sugar being eaten, people were putting sugar into snow and eating it! Crazy talk. So I am excited to tell you The Fix Fat Forever Weight Loss System is on sale today. This has been the most effective weight loss plan I have ever offered. Most importantly, the weight will come off and stay off with this plan. It includes: -Done-for-you meal plans (one plan specifically for women and one specifically for men) to tell you exactly what whole foods to eat for breakfast, lunch and dinner -Why "diets" don't work -The dangers of restrictive diets -3 Week sugar detox plan -Ten ways to avoid the overweight trap -Medical conditions and weight gain -My 3 steps to beating cravings -Instant flat belly strategies -Delicious and healthy recipes that don't take hours to make To get your discount, click on the link below, click on Add to cart, enter TAFT in the coupon code section, and then elect Apply. Fix Fat Forever You history buffs may appreciate the Taft reference. As with all of our products, this comes with a 100% money back guarantee. I don't want your money if it doesn't help you. Pick it up today and let me know how well it works for you!
Working out alone can be tough. I've done many a workout in my cold garage all alone. When you wear American flag pants, it can be difficult to get people to hang out with you.
But enough about my sad life, let's talk about working out with a partner. When you workout with a partner you will work harder, have more fun, and you will get better results.
Step one, find a partner. It can be a significant other, a friend, a child, or just someone who is not wearing flag pants.
Step two, do this short, but fun workout:
1. High knees
One partner holds their hands up level with their partner's waist. The other partner will march or run their knees up to those hands. Go as hard as you can for 30 seconds, rest 30 seconds, and then let the other partner go. Each partner will go 4 times.
2. Paper, Rock, Scissors Squats
Each partner will hold a squat, at the bottom of the squat you will do the traditional "Paper, Rock, Scissors, Go!" format. If you win, you get to stand up for a few seconds and rest. If you lose, you continue holding your squat. Do this for 60 seconds, rest 30 seconds, and do 4 rounds total.
3. High five pushups
You will live up head to head with your partner. Lower down into the pushup at the same time, come up together, and at the top give them a high five or a fist bump. During cold and flu season I recommend a fist bump. Do this for 30 seconds, rest 30 seconds for 4 rounds.
4. Annoying planks
One partner will hold a plank. The other partner will wrap a towel or band around their partner's hips. While the partner is holding the plank, the other partner will begin lifting up, pulling sideways, and generally making a nuisance out of themselves to make the plank harder. Each partner will do 4 rounds, 30 seconds each round.
5. Finisher-Shoulder press and squat hold
Using dumbbells or bands, one partner will do 15 shoulder presses while the other will hold a squat. As soon as the partner finishes their presses, the partners will change exercises. Go back and forth, getting as many rounds as possible in 2 minutes
These are the types of workouts that we do at boot camp. Each partner can work at their own pace and on their level.
Give it a try, then you can eat your Valentine's Day meal with a revved up metabolism.
As a good old, red blooded, testosterone filled, tough guy I was sitting around reading Women's Health not long ago. I sacrifice for your knowledge, don't judge.
They had a shocking stat from the CDC. 80 percent of the people who reduced their weight and kept it off had one thing in common. Can you guess what out was?
They ate less.
Crazy, I know!
Then, they had a list of ways to help eat less. I thought these were some great tips and I wanted to put my twist on them.
1. Turn off the tube
Researchers have found that you eat 300 calories more if you eat while watching TV. Makes sense doesn't it?
You get distracted and just start mowing through your meal. I can't tell you how many times I will be screaming at Snooki that that man is bad for her, oh I mean yelling at football, and look down and my food will be gone.
Is Snooki even on TV any more? I'm not up on things.
I won't even remember eating my food sometimes because I was so focused on the TV. Not good.
2. Slow down
Research has also shown you will eat 10 percent less calories per meal if you simple breathe in between bites. It takes about 20 minutes for your brain to tell you that you are full, so let that part kick in. This will help you avoid that "I ate so much I'm dying" feeling.
3. Serve snacks in a dish
Never straight out of the box or bag. If you're like me, you're too lazy to go back across the room to get more food. Just take out a reasonable portion and put the rest away.
4. Visualize a hearty meal
This one was a new one to me. They recommend visualizing a big meal (like a big steak) when you get hungry. If it is not appetizing, chances are you are just thirsty or bored.
5. Get a change of scenery
Australian researchers found that eating Vegemite can decrease your will to live by 67%. I may have jut made that up.
They also found that visual distractions can curb your appetite too. Next time you're really hungry and it's not meal or snack time, go for a walk (preferably not to the fridge). You can also listen to some music, call a friend, etc… Anything to take your mind off it.
Sometimes that little distraction is enough to help you defeat the craving.
Sgt. Steve is the owner of Prescott Adventure Boot Camp in Arizona, a fitness and nutrition coach, and also an author. I've read his book Operation Motivation and it is one of the main reasons I wanted to interview him.
The other reason is that he is very passionate about helping people and his advice is straight forward and effective. Here is his interview:
Q: What did you do before you were a fitness professional?
A: I spent 20 years in the Army. I did anything from rocket artillery to human resources to marketing. I had a very diverse career.
Q: Why did you choose the fitness business?
A: I wanted a career where I could have fun, make a difference....doing something I am passionate about.
Q: In your book you talk a lot about the Excuse Monster. Talk a little about the Excuse Monster and how you beat it.
A: I deal with the Excuse Monster daily. I struggle the most with doing my workouts. The Excuse Monster LOVES the phrase: ‘Just do it.....tomorrow’. My best way to defeat him is to take away the word ‘tomorrow’ and just do it. I also remind myself of how good it feels to knock out a tough workout. A sense of accomplishment defeats the Excuse Monster every time!
Q: What has been an “A Ha!” moment for you that changed your life?
A: Realizing that people will like and respect me even if I don’t have a perfect body. Freedom from the scale and needing to be ultra ripped has been liberating.
Q: What’s the worst thing you’ve ever smelled?
A: Goat’s Milk cheese in Zurich, Switzerland. It smelled worse than ostrich vomit!
Q: What is your simplest, but most effective nutrition tip?
A: Quality over quantity. Put good stuff in and the results will take care of themselves.
Q: What is your favorite healthy recipe?
A: My wife makes homemade pasta sauce with grass fed beef meatballs. It is incredible!!!
Q: What are your top 3 favorite exercises and why?
Kettlebell Clean and Press - I just feel a strong when I do them. I love getting my whole upper body involved in a move.
Pistol Squats - I am FAR from nailing these. I am doing them with TRX straps. I love the challenge of them....and the ability to show off a bit once I master them!
Pushups - I am good at them, so I am working on doing ones that really challenge me. My goal is to do a planche pushup this year (legs in the air while balancing on my hands)
Q: What are some things you do to make sure your wife and 2 sons stay healthy as well?
A: My wife buys healthy snacks and prepares nutritious meals. I also give them frozen and freeze dried fruits for snacks.
Q: Lover or a fighter?
A: I fight for love!
Q: What is something you are working on now that you are the most excited about?
Three things: A new book, an online fitness program, and workplace wellness in my community. I have a busy couple of years ahead of me.
To learn more about Sgt Steve and learn more about his book Operation Motivation go to:
You can also follow him on Facebook at: