Posts tagged joe martin fitness

The dangers of that peanut butter life

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Most of these posts I write are lessons I am trying to teach myself and I think others could benefit from. Today’s post is no different.

I have two examples of how hidden calories can become a problem. The first one is one I did to myself, the second was one that I did to my wife.

Both of them involve... peanut butter.

Did that sound really dramatic? I hope so.

I noticed this week that I have a habit that could be dangerous if I was trying to cut down on my caloric intake. Every time I make my son a peanut butter sandwich I give myself a bite of peanut butter for the effort. That can add up considering that 2 tablespoons of peanut butter is 200 calories.

I also make my wife protein shakes on a regular basis. She asked me how much peanut butter I used and I realized it was way more than she does when she makes her own.

Maybe an added 100-150 calories here and there does not sound like a big deal, but it can add up. Especially if you do it consistently over time. An extra 150 calories per day would lead to a 15.6 pound weight gain in a year.

Three things to learn from my mistakes.

First, is to watch out for the BLTs. The Bites, Licks, and Tastes that you put into your body. All the little bites you take when cooking, licking spoons, and other taste tests you do count.

Second, is that it matters who prepares your food. That is why it is crucial to prepare your food as often as you can. Restaurants do not have your waistline in mind when they prepare your food. Their main mission is taste, so calories can pile up pretty quick.

Third, is that small changes can work for you or against you. I mentioned above about how they can work against you. But those same pounds you put on, can be taken off by eliminating 150 calories/day. You could eat 150 calories less, burn 150 off, or a do a combo of the two.

PS- Peanut butter is still delicious, I regret nothing.

Cut The Bull Sit!

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Are you sitting down? I have some news for you. Stand up!

A recent study of older women (average age of 79) published in the American Journal of Epidemiology found that people who are sedentary have shorter life spans and are more likely to have high blood pressure, a history of chronic disease, lower physical performance scores, and are more likely to have experienced a fall in the past 12 months. The researchers found that the most sedentary women were biologically 8 years older than their actual age.

Another study in the same journal studied dementia risk in sedentary people. They studied people who were carriers of dementia markers and those who were not. The subjects with the markers for dementia developed dementia more often, but being sedentary greatly increased the risk of getting dementia for those who did not have the markers.

On a non-scientific note, I was talking to a physical therapist about the types of patients he sees. He said that 90% of what he sees is posture related ailments, the majority of them from sitting.

This is scary stuff! But it also means we can take control of our health by addressing the problem.

The first step is obvious- avoid sitting all day long! If you have a desk job this can be a challenge, but make it a priority to get up and stretch, walk around, etc… at least once an hour but the more often the better.

The second option is to address your desk area. There are stand up desks, adjustable desks that go from standing to sitting, sitting on and exercise ball, practicing good office ergonomics, etc…

The third thing to do is to address your posture. This might mean being more aware of your body position or doing more stretches and foam rolling to problem areas.

The fourth thing to look at is your leisure time activities. If you are sitting all day at work, then coming home and sitting on the couch or in front of a computer the remainder of the day that will catch up to you one day.

If you need more in depth instruction on some of these things or you would like someone to come speak at your office and address these topics, I highly recommend Dr. Nancy Harden from Flexibility For Life. I call her the Muscle Whisperer, she does pretty amazing work.

Are you making deposits or withdrawals?

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It is very easy to get caught up in the day to day grind of your life. Going to work, errands, social commitments, TV, etc... all take up time, energy, and focus. This leaves you with very little left in the tank to do something very important.

 

It is absolutely crucial to think about your future.

 

Will your future self thank you in 20 years for what you are doing now? That steady diet of fast food will probably get a now, while putting all that money into a 401k would get a yes.

 

Thinking long term also helps you avoid getting caught up in short term fad diets and fad workouts. Are you really going to NEVER have a piece of bread again? Is that crazy workout where you keep hurting yourself going to be part of your routine in 20 years?

This hits home for me because I keep getting hurt doing jiujitsu. Some little stuff like broken toes, up to bigger stuff like tearing a ligament in my knee a month ago. Well someone tore it for me, but I was there when it happened 🙂

 

My choice now is to quit or change the way I train at jiujitsu. The way I have been doing it is very physical, never wanting to tap out, and win at all costs mentality. Don’t think 60 year old me will be able to do that. I am choosing to train smarter, not harder.

 

The same thing applies to the way I treat my body overall. Performing more mobility/stretching, getting more sleep, cutting down on caffeine. These are all things I am doing now that will pay off in later years.

 

A big goal for me is to be that spry old man that can run circles around the whippersnappers in the neighborhood. I want to be strong, fit, and pain free for as long as I possible can.

 

Look at the choices you are making as bank transactions. Are you making more deposits or withdrawals in your long term health account?

Self Delusion is good for you

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I was listening to author A.J. Jacobs talk about his creative process when he is writing. He is a really interesting guy and goes all in with his book projects. One of his books is his saga of trying to follow every rule in the Bible for a year and another one where he read all 33 volumes of the Encyclopedia Britannica.

 

You would think a guy like that would have no trouble with writer’s block, but it happens to him quite frequently. He has a simple, but effective technique he uses to combat writer’s block.

 

He just sits down and starts writing.

 

The writing could be complete nonsense, but the physical act of writing gets the creative juices flowing. The old fake it until you make it technique.

 

He based his actions on this quote by Habitat For Humanity Founder Millard Fuller:

 

“It is easier to act yourself into a new way of thinking, than it is to think yourself into a new way of acting.”

 

That is a great point! Your mind will eventually catch up to your actions, but you have to start first.

 

Science has proven that if you are upset, but if you can force your face into a smile it will trick your brain into becoming happier. Or if you are feeling insecure in a situation, ask yourself “What would a confident person do?” Then do whatever you come up with!

 

This all sounds crazy, but I have seen it come true over and over with exercise. It’s been proven both with myself and with my boot campers. I tell my clients, to just show up and the magic will happen. If you make it to the workout, you will make it happen.

 

Try asking yourself questions that are framed by your goals. Questions like “What would someone who loves to exercise do here?” or “What meals would a really fit person prepare today?”

 

It's only crazy if it doesn't work.

Why you need to struggle

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I was reading an article about why Japanese children do so well in math compared to other countries. The reason was not what I thought it would be.

 

The kids do so well in math because their teachers allow them to struggle the longest with problems.

 

That sounds kind of counter productive at first, but it makes sense. It is hard to watch kids struggle! Have you ever watched a small child “help” with dinner, tie shoes, dress themselves, or learn how to walk? Your first instinct is to help them out and do it for them. You don’t want them to suffer through the process.

 

But the struggle is vital to make change and progress. Otherwise they will never learn to do things on their own.

 

We need to struggle to move forward. And that is especially true in exercise.

 

You have to continually struggle to get better, the workouts should not be a breeze every time, and some days you may even wonder why you try. Those feelings are natural and happen to everybody.

 

The one thing you must avoid is comparison to others. No one knows what all you have going on and vice versa you knowing about them. We all struggle in different ways and handle the struggles in our own personal manner.

 

Next time you are struggling, embrace it and don't give in. The struggle is helping you reach your goals, even if it doesn’t seem like it at the time.

Don’t look ahead to the pain

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In my last message I talked a little about how this week is when people really start to drop off in their resolutions. How things started off so good and ended so bad.

You tried really hard for a few days and just could not get a year's worth of results in 10 days. You do good for the first few days. Workout went good, that broccoli and chicken breast at lunch wasn't that bad, and you didn't have one sip of alcohol or soda, etc...

Fast forward to now and life has set in. The hectic schedule is back, stress is back in full force, and everything has gone out the window. Workouts make you sore and cranky, you wish broccoli and chicken had a face so you could punch it, you are mixing alcohol with soda now, etc...

The main thing that happens though, is that the big picture has overwhelmed you. I can't continue to workout 4 days a week and eat right for the rest of my life, so why even try?

The book Lone Survivor offers some good advice that can help you get some perspective. The book is about a Navy SEAL who is the only one from his team to survive a mission gone bad in Afghanistan. There is a part where it talks about the insane amount of mental and physical training you have to go through to become a Navy SEAL.  

During part of the training a man named Joe Maguire, who is a highly respected SEAL legend came into to give the prospective SEALs advice on how to make it through this enormous task ahead of them.

Here is part of his speech:

"Whenever you're hurting bad, just hang in there. Finish the day."

 

 And another part:

"Don't let your thoughts run away with you, don't start planning to bail out because you're worried about the future and how much you can take. Don't look ahead to the pain."

 

That's great advice for whatever your goals are.

Trying to lose weight? Don't think about the 50 you have to get rid of, it's the first pound you worry about first.

Want to run a 5K for the first time? Don't think about the 3.1 miles you have to cover, just worry about the next step your foot is taking.

Signed up for a 4 week boot camp and you can't imagine getting through the whole thing? Get through the next repetition of the exercise you are doing right now.

Doing a 6 week nutrition challenge and you are struggling on day one? Stay in the moment and do one thing at a time.

Break that huge goal down into what you are doing that second and take care of it in the moment. You can't do anything about the future until you get there anyway. It will just intimidate you when you think of how much pain (mental and physical) you will have to go through to get there.

Don't give in, finish the day.

It’s that time of year…

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Did you know that now is when you see the most dramatic drop off in gym attendance every year? For whatever reason the third full week in February is when most resolutions are over.

If you have given up on the goals you have set for yourself, it’s not too late! There is plenty of 2017 to go, you just need to recalibrate.

Your first step is to find out what went wrong. Did you choose a goal that just sounded good, but not one you were committed to? Did you set too many goals? Did you have the right goal, but it turns out you hate working out?

It could be several different reasons why things did not work out. No pun intended.

Your second step is to figure out a new game plan. Don’t think about having to commit to the rest of the year. Set a goal for the next 4 weeks. As legendary SEAL Joe Maguire says, “Don’t look forward to the pain.” More on that in Friday’s e-mail.

Your third step is to figure out the most enjoyable way you could reach your goals. What types of exercise do you actually enjoy? Roller skating, yoga, swimming, hiking, lifting weights, shaking weights? Pick something you look forward to.

The fourth step is to do the same thing with food the next four weeks. Find some healthy foods that you like. They are out there I promise, you may have to do some experimenting. Or if you prefer you can start with the food first, then try the exercise in the fourth step.

Living a healthy lifestyle does not have to make you miserable. On the contrary it should make you feel energized and excited! You just have to find what works for you, even if it isn’t the typical “go to the gym, eat foods you hate but are super healthy, and look great but hate your life” tract that people get stuck on.

 

Too Much Information (TMI)

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There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.

 

Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.

 

Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.

 

Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.

 

The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.

 

Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.

 

You can join here -->Lean and Clean Challenge

 

The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!

2017 Lean and Clean Challenge

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“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn

“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell

If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.

That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.

It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.

Here is what is included:

-Weekly Check-Ins/Progress Tracking to keep you accountable

-Clean Eating Guide (everything you need to know)

-Meal Mapping Template (teaches you how to create healthy meals)

-Ultimate Shake Guide

-Ultimate Breakfast Guide

-Bulk Cooking Guide (great for busy people)

-Facebook Challenges

-Movement Challenges

-Meal Portion Guide

-Access to a free app so all the info can come straight to your phone

-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability

-Pinterest recipe page

 

I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!

The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.

Reserve your spot here -->Lean and Clean

PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.

Challenge #6- Your four letter word

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This week your challenge involves most people's most offensive four letter word. Work.

 

Studies have shown that only 19% of people are satisfied with your jobs. So chances are that you fit into the group that is not happy with their job.

 

Think about where you spend the majority of your time. It has been estimated that you will spend 91,250 hours (40 hours per week starting at age 21, retiring at 65) at work!

 

If you aren't happy or at the very least mildly satisfied at work, it would not be a big shock to learn you are an unhappy person.

 

Here's your challenge this week:

 

Think of three things you like about your job.

 

By the way, if you are a stay at home mom you better believe that counts as a job.

It can be as small as this guy I worked with one time who was a combat veteran and he would say, "Well, this isn't the greatest job in the world, but at least people are not shooting at me at work."

 

Or it can be as big as "I feel like I am making a difference every day I go to work".

If you can't find 3 things about your job that you like, I would suggest finding another one.

 

How much is being miserable worth to you?

 

I understand paying bills and making ends meet, but in the end your job stress will eventually cost you much more in terms of health, relationships, happiness, etc...

 

The question will always be, is it worth it? For some people it might be. For me, I would rather be the healthy, happy guy living in the trailer park than the unhealthy sourpuss living in a gated community. And I've actually been a healthy, happy guy living in a trailer park and it was awesome.

 

If you aren't one of those people, then you need to find an outlet for your job stress or find a new job.

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