Negative self talk is a huge problem in today's society that can actually spill over and have negative physical consequences. You say you don't talk bad about yourself? Just to make sure, look through this list and see if any of these sound familiar. Four Common Forms of Negative Talk 1. Filtering You eliminate all the positive you did and just pick out the negative aspects about yourself. Person-"Hey you did so awesome on that presentation!" You-"Yeah but my hair was parted on the wrong side, my slides were the wrong color, I didn't roll my R's properly, and I sneezed 3 times." 2. Personalizing Anything bad happens it is automatically your fault. "I can't believe they cancelled Gilmore Girls it's all my fault!" 3. Catastrophizing Always anticipating the worst is going to happen. "I spilled some milk, looks like this day is shot." 4. Polarizing Things are either awesome or a complete disaster, no in between. "I am great at this!" "I am the worst human being to ever attempt pinning things on Pinterest." Just by having a positive attitude you can expect these benefits:
- Increased life span
- Lower rate of depression
- Lower level of distress
- Greater resistance to the common cold
- Better psychological and physical well-being
- Reduced risk of death from cardiovascular disease
- Better coping skills during hardships and times of stress
Are you still eating food leftover from Thanksgiving? Might need to go ahead and toss those out. The Mayo Clinic recommends getting rid of leftovers after 4 days in the fridge. They know what they are talking about when it comes to turkey leftover. After all, they have mayo right there in the title. On a related note, my pastor was talking about leftovers this past Sunday in church. He talked about how people go all out for the Thanksgiving meal. The hours in preparation, the fine china, some people get all dressed up, and the meal is a big ceremony. But what about when you eat leftovers? It usually involves a paper plate and you're wearing sweatpants. It's the same food, but it doesn't get the same treatment. It got me thinking. How do you treat your health? Is your health your number one priority or do you treat it like leftovers? Priority -Find a way to exercise no matter what. -Preparing meals for the week on Saturdays and Sundays -Going for a lifestyle change. Leftovers -If you have time you will probably exercise. -Too busy at work to eat healthy. -Doing a fad diet or using Shake Weights. Take a second today and think about where you have placed your health amongst the important things in your life. If you do not make it a priority it will catch up to you one day. Do something today the future you will thank you for.
Happy Black Friday to you! If you are out amongst the crazy masses, I salute you. Although I am saluting you from my nice cozy home, where the only crazy people I'm surrounded by are family. I have a special on the Inner Circle Special year long membership. If you sign up for the Inner Circle discount program, you can get unlimited classes this month for $1. Then you will get 25% off every month for the rest of the year. This deal is for any camp time and any location. The 2013 VIBC program is now open! You get 40% off all of 2013 for a one time payment of $1640. That gets you unlimited classes for all times and locations, all of my fitness and nutrition books, and other bonuses throughout the year. I have seen some truly inspirational changes in the people who commit to boot camp for the year. Let that be you this year. Finally, all of my on-line products are on sale! You can go to the on-line store here---> Joe Martin Fitness Store Use coupon code TURKEY to get 40% off all of my fitness and nutrition books: -21 Day Belly Blast -21 Day Belly Blast 2.0 -21 Day Tight and Toned Transformation Post-Thanksgiving is a great time to start the Belly Blast. Detox your body and then put the good stuff back in. Or if you are looking for some quick workouts you can do around the house with very little equipment, The 21 Day Tight and Toned Transformation comes in handy. Plus it teaches you my secret and effective ab exercise you can do any time and anywhere. Hope you all had a great Thanksgiving. Looking forward to helping you finish 2012 strong, so we will be set up to make serious changes in 2013!
Here's a little fun fact for you. The average Thanksgiving meal is 3,000 calories and 229 grams of fat. That nap you have to take afterwards is your body's version of a medically induced coma. There is some damage repair needed. Do you think that is an overstatement of what people take in? Check out the picture. Look familiar? So where does the marathon come in? To run or walk a mile (doesn't matter which, they burn the same amount of calories) burns about 100 calories on flat ground. So to burn those 3,000 calories you have to run the 26.2 miles that make up a marathon. Crazy huh? You should enjoy the holiday and you don't have to be the person eating leaves and drinking water to stay healthy. My advice would be: 1. Pick out only the foods that you REALLY like. Have you ever found yourself eating something that isn't that great, but because you got it you continue eating it? Me too. Stick to the things that are seasonal and you don't have a chance to eat that often. 2. Enjoy the company around you while you are eating. Unless you are at the kiddie table still. Don't just shovel your food in and grunt at everybody. Put your fork down between bites, drink plenty of water, actually enjoy your food, and don't rush through the meal. 3. Get some exercise! Play some backyard football, hiking this time of year is beautiful, go for a walk, do a Turkey Trot, volunteer to carry that super heavy post-Thanksgiving trash to the curb. 4. Come to our Thanksgiving Day Boot Camp tomorrow! We have had people burn upwards of 1,000 calories in an hour clas before. Do that 3 times and you're good to go :) Bring the whole family because men, women, and children are welcome to come. It will be from 830-930am at Weatherly Elementary School, all you need is a mat and some water. I hope you have a blessed Thanksgiving. Thank you for reading!
I know it. You know it. Your kids really know it. You are going to slowly eat all of your children's best Halloween candy when they aren't looking. This will go on until one day your kid will wake up to a bag of those orange and black candies, a Chick-O-Stick, and some UNICEF change. Happens every year. So what's a health conscious, candy stealing parent to do? First let's pick out the top five Halloween candies and then make up some health benefits for the candy to make us feel better about eating them. 1. Snickers-Nougat improves backgammon performance by 74% 2. 3 Musketeers-3 times the health benefits of a single musketeer 3. Reese's peanut butter cup-Peanut butter is better for you in chocolate cup form 4. Nerds-Pure sugar, but it is hard to get them stuck in your windpipe 5. Baby Ruth-Clears everybody out of the pool for you to swim laps Next you need to make a list of exercises to match up with the candy. For instance: 1. Snickers-50 pushups 2. 3 Musketeers-30 burpees 3. Reese's-50 squats 4. Nerds-100 jumping jacks 5. Baby Ruth-Run a half of a mile Every time you eat one of the candies, you have to do what's on the list for that candy. The benefits will be two-fold when you do this. Not only will you be getting in shape, but it will also make you think twice about stealing so much candy. Feel free to change the exercises and candies to fit your sweet tooth preference and fitness level. You can get your kids involved as well. They get a certain amount of candy, then they have to earn additional candy with exercise or even chores. So glad my parents never thought of this stuff. The most effective way to help your kids to be healthy, is to be healthy yourself. Not by talking about it, but by showing them with your actions every day that exercise and proper nutrition are a priority.
You know a key to life that is missing from a lot of our lives? Discipline. It is not a very common trait these days. It takes discipline to not go buy whatever you want whenever you want it (massive credit card debt), it takes discipline to raise kids right (troubled kids), it especially takes discipline to be healthy (obesity epidemic). It is not easy to stay healthy these days. With people working more and more hours, fast food everywhere, 500 channels of TV to watch, etc... it takes time and effort to break through all that. I know a lot of people that are super disciplined in everything in their life, except their health. I practice discipline every day in my workouts. I do 90% of my workouts in my garage by myself. The weights start getting really cold this time of year, tons of distractions, 100 other things I could be doing, but I get out there and get it done. My wife can tell you, I am undisciplined in a lot of other things. My car is a WRECK, my home office is a WRECK, my face is HANDSOME, wait what? You have to take care of you first. If you let your health decline and get really sick, does a dirty house really matter that much? Are you like that? Extremely disciplined in one area and terribly undisciplined in another? Well here are a few tips to help increase self discipline.
1. Keep the goal in mindI can’t remember the last time I took a week off from working out when I wasn’t sick. I am absolutely driven (possibly addicted) to exercise. If I ever need a little inspiration I pick up a 50 pound dumbbell and remember I used to carry that weight on my body all day long when I was overweight. Never going back to being overweight is a huge motivator for me. 2. Realize you need it
Sounds simple, but it’s the truth. Look at your life and see where you need discipline. It’s in there somewhere. Maybe it’s a weakness for sweets you can’t break the habit of eating, but you know there is an area you need. Knowing is half the battle.
3. Do something every day you don’t want to do
Not things you HAVE to do like go to work, pay bills, waking up early, etc... For me it’s wearing pants. Technically I don’t have to, but it is in everybody’s best interest so I do.
It could be as simple as walking the dog out in the cold, but overcoming that initial aversion to doing something will make it easier in the future to break through the next time and get things done. That will also being to bleed over into your workouts. When you feel like quitting, you know you can push a little further.
4. Remember this quote
"The price of discipline is always less than the pain of regret."
I was faced with a dilemma yesterday. Eat the whole delicious Whitman sampler my wife brought home from work or half of it? Wait, you aren't supposed to know about that part. My real dilemma was what I should do for a workout in the 10 spare minutes I had yesterday. My solution was Tabatas. Have you ever heard of them? They sound delicious don't they? They are not so tasty, they are actually very challenging. Tabatas are an exercise protocol discovered by a Japanese speed skating coach. He found a way to get his athletes in better shape in a very short period of time. To do Tabatas you do an exercise as hard as you can for 20 seconds, rest 10 seconds, and repeat this for 8 total round. Doesn't sound like much on paper, but this rest periods seem like they get shorter and shorter. I would recommend you purchase a GymBoss or download the GymBoss app. The GymBoss will beep when it is time to rest and then again when it is time to go. This way you can maximize your efforts and not have to constantly look at your watch. The GymBoss app, has a built in Tabata timer as well. In case you are curious, I chose bodyweight squats for the first round and then pushups for the next round. Another little tip for you, I don't recommend trying to sign any important paperwork right after you complete a round of Tabata pushups. Just take my word for it, bad times.
There is a fitness business coach named Pat Rigsby who is a mentor of mine. One thing he constantly drives home is "You get paid for done." What he means is, you don't get paid for ideas. You don't make any money off of half finished books or thinking about starting up a new class. You get paid when the work is done. His advice is to do something every day to get you closer to that goal. For me it would be write an article, put out a press release, finish that book (I've got a few in various stages), etc... Just take action, continue to take action, and get closer to your goal rather than spinning your wheels and being overwhelmed with the big goal. So how can you apply this to fat loss and getting in shape? You don't get in shape by having great intentions. You don't lose fat by exercising for a week and then quitting for a month. My advice to you would be very similar. Do something today that gets you closer to your goal. -Start with one day of eating healthy foods that nourish your body -Go for a walk -Sign up for that class you have been waiting to take -Plan your meals for the week Pick out the one thing you will do to get closer to your goal and do it TODAY. You get results with done. If you have been on the fence about doing boot camp, now is the perfect time of year to join. The weather is absolutely awesome right now and with the stress of the holidays coming up exercise is key. We have a brand new Muffin Top Meltdown class starting on Monday October 22nd. Hope to see you there!
1. Avoiding genetically modified produce: Look at the first digit on the food label. If it starts with the number 8, you don't want it. That 8 means it has been genetically modified and you do not want that in your body. 2. The healthiest meal ever created: Scientists in the UK created what they claim is thehealthiest meal ever made. What exactly would that meal consist of? Appetizer Smoked salmon terrine and a mixed leaf salad with an olive oil dressing Entree Chicken casserole with lentils and vegetables Dessert Yogurt-based blancmange with walnuts and a sugar-free caramel sauce. It all sounds pretty good to me, despite not knowing what a blancmange is. Sounds a little skin diseasey to me. 3. We eat out about half the time: A study from 2010 found that Americans eat out 47.9% of the time. The USDA says that eating out will add an average of 134 extra calories into your diet. So eating out just once a week would add 2 pounds a week to your body in a year's time. Doesn't sound like much, but how many times a week are you eating out? 4. Stop calling yourself fat: Researchers at the University of Arizona, Tucson found that repeatedly calling yourself fat has real life consequences. Lead researcher Analisa Arroya said, "We found that fat talk predicts changes in depression, body satisfaction, and perceived pressure to be thin across time." Stop the negative self talk, it is just making things worse! 5. Lift your mood without meds: A study done in 1999 found that exercising 3 times a week for 45 minutes per session at a high to moderate intensity for 4 months was just as effective at treating depression as Zoloft. The exercise group did even better than the group that exercised AND took Zoloft.