Week 4-The 12 Week Performance Project, POWER!!!

If you have ever had a single fear, keeping you from getting to what you wanted, this is the week to join!

Why?

Because this week will be full of fears! Big challenges with even bigger accomplishments! This is the week where all of your previous training will be used, and if you have never done this before than your glory will be even greater!

We start small and easy, quickly progressing to some of the most difficult movements in the industry! Do not fear! Safety is the number one priority, but all should consult their physicians if there is any potential for injury. IR will be guiding you to success through action and choices.

We will all be teaming together as a family to overcome all the reasons and excuses holding us back and keeping us down. Let’s blast through the world’s view of American’s as fat, lazy, worthless, rich folk, and become useful promises to the world!

Taking fear and turning it into FUTURE!

Instead of waiting for the perfect time We will act NOW and become NOW!

No more obstacles, only BREAKTHROUGHS!

Time issues will turn into GOALS and PRIORITIES!

Money problems will become PRESENT SOLUTIONS!

We will move to the mountaintop with such urgency, that our inspiration will create momentum for all to join in!

For there are those so full of fear, when they are given a chance at NEW LIFE, they will end up running for their lives (pitiful as they may be).

Here are the challenges, dare to become something more than just mediocre or a lesser than:

(record as weight and reps–No 1RM for safety sake)

Mon: Front Squat and Military Press (with use of legs)

Tues: 6 inch Snatch Grip Deep Dead Lift

Wed: Power Clean and Up-and-overs (measure bar inches from ground if not free hanging up-and-overs)

Thurs: Power Clean and Jerk

Fri: Snatch and Overhead Squats

Be safe and be careful! Use bounce weights in designated areas with barbells if you can. See a physician prior to any new activity.  I am not responsible for you or what you do, so no, you may not sue me or Innovative Results for stuff you do that is from this program. I look forward to seeing your results, accomplishments, and successes.

Please comment.

Go to our other categories for total fitness improvements!

March’s Innovative Results Winners!

Innovative Results has incorporated an award system for the Team Member and the client who shows outstanding qualities, abilities, and improvement! This month just the Innovative Results team voted, but next month we want our whole family to get involved.

That’s right…if you read the blogs, emails, or door hangers…if you are a fan of us on Facebook, in the gym, or on the street…if you are a client, family member, friend, or really really really good acquaintance, let us know who has showed the skills in each of the criteria displayed below and how they have showed you these gifts.

T.E.A.M. Award

This award goes to the Innovative Results team member who has gone above and beyond in the four categories: Tact-good direction, inline with IR vision, mission, and values, and displays professionalism in accountability and motivation; Encouragment-Shows incredible encouragement to clients and team; Action-Is doing the things that an IRPT is supposed to do; Mindset-Has a positive mindset and it is contagious.

Outstanding Client Award

This award goes to the client who is in the highest keeping of the Innovative Results standards of Mental, Nutritional, Exercise, Recovery, and Guidance Fitness areas. This individual serves with and for Innovative Results above and beyond the standard. This individual values Innovative Results and Innovative Results values this person, because of their excellence in action and compelling example.

Are you ready for the results?

The T.E.A.M. Award goes to…

Keri Newton with 5 out of the 6 votes! Congratulations Keri!! You deserve it!

The Outstanding Client Award goes to…

Harrel Carmen. You are the man Harrel! Keep it up buddy!

These are just some of the comments about why Keri Newton won: Thoughtful and tactful about her workout programs and clients, encourages clients consistently, takes actions to keep clients accountable, takes time to think about her clients and others! Measuring, emailing, communicating via email, FB, text for team and clients, always encouraging her clients and team, consistently improving and moving forward. Perfect, no, but improving, yes! Everyday acts like an IRPT, always responds well and quickly with encouragement to texts and emails, signs up clients and gets them results, always comes in excited to train and inspire! She is always positive, responds to every single email in an encouraging way, going out and getting client, not letting anything stop her, she is showing what it takes even with peaks and valleys! In highest keeping of the IRPT standards, goes above and beyond encouraging and empathizing with clients, wants to do more always, positivity improves day-to-day week-to-week month-to-month! For this March award we are giving Keri Newton an Innovative Results T.E.A.M. hooded sweatshirt for her accomplishments! You are a star, Keri!

Harrel Carmen has been such a gift to Innovative Results. From the moment he steps into the gym, the energy level raises! His attitude and performance reflects great credit upon himself and IR. He is in the highest keeping of IR standards!! Harrel won this award because his energy is contagious, positive and incredible. He is a great spokesman for IR, and he is constantly supporting, encouraging, and communicating on Innovative Results blog, FB fanpage, and Sparkteam! Congratulations, Harrel, you are a star, and you will receive an Innovative Results t-shirt for your March winning, on top of the public praise and adulation!

Nominees…

T.E.A.M. Award-Jessica Ciske: handles clients efficiently and effectively with the utmost respect, makes calls, does doorhangers, comes into the gym consistently (and works hard when she is there), her spirit and personality is light hearted and laughter-filled, she KILLS it in the gym!

Outstanding Clients-Dustin Ingram: doesn’t complain in the gym, works hard, is diet conscious, keeps clients and trainers laughing!  Marianne Mabie: is dedicated, determined and consistent!  Andrea Cervantes: She got discouraged beacause her weight wast dropping, but was happy her clothes were fitting better. She increased her out-of-the-gym exercise and IT IS SHOWING!  Jessica Foster: attitude and performance has improved significantly, her friends all see a difference in her body!  Outstanding example to all of you who were nominated!

Let the motivation, encouragement, excitement, and accountability begin! Voting for April will begin when April begins. You can put your vote on our fanpage or blog for public praise, or you can send us an email. Please be sure to specifically state the reason for the vote, and once you have voted you will not be able to vote again. Thank you!

Week 3-The 12 Week Performance Project, Putting Force to Use With Plyo’s

We all want to be strong and have great force, not only in our workouts, but in our life, too! However, if we never apply this strength or force, how do we know if it

John Madden applying the force to fly!

works? We don’t even know if the attainment of force was worth it, or if we will need more to reach our goals.

This next week will be the beginning of the application process.

From here on out we will stand together, uniting against all odds and statistics to show the world we mean business through our application of force!

Through our hard work and dedication, we will create a new norm.

This norm will be fitness!

Mental-Nutritional-Exercise-Recovery-Guidance

All Five Aspects of Fitness will be reached as we continue to dedicate and recommit our priorities, lifestyle, and time to perform the way we were intended!

Week 3′s plyometric work will be attuned with bodyweight work from the first week and topped off with some of last week’s force for continued development and maintenance.

During the last two weeks, we have been blessed with outstanding support, encouragement, and competition, and thus, we have seen incredible feats, amazing improvement, and heart-pumping performance!

So without further ado, here are this week’s challenges:

Monday: Vertical Jump (3 attempts), Triple broad Jump for distance (must land and stick every jump, no hand touches or stutter steps, 3 attempts only), Single Leg Lateral Bound for distance (from right foot to left and from left foot to right, 3 attempts each, must stick landing)

Tuesday: 40m Dash, Russian Twist Ground touches with 8lb MB in 6 sec, Head-to-toe touches (From lying to situp, 8lb MB touches ground above head and ground between feet) as many as you can in 6 seconds

Wednesday: Power Push vertical on wall, measured from ground to the highest point you hand can touch on the wall using the push-up as your vertical, don’t smack your face on the ground…that would suck), Hand stand timed (one against the wall and one free standing)

Thursday: Line hops are with your feet together for the fwd-bkwd and side-to-side, and they are performed as a rotation with your feet double shoulder width apart, feet on either side of the line for the horizontal. Fwd-Bkwd, Side-to-side, and rotationals 3 attempts as many as you can in 6 seconds

Friday: Reverse Med Ball toss for distance (measured on first bounce) with an 8lb MB, Right and Left Wall-offs (5 feet from the wall and standing with your right or left side facing the wall, throw the ball against the wall and catch it as many times as you can) in 6 seconds with an 8lb MB

Don’t be stupid with these exercises. Always consult your physician before you start an exercise program. Don’t blame me, Aaron Guyett or Innovative Results if you get hurt. You chose to do it, and you probably should have paid more attention to what you were doing. There is my waiver.

Excited to see your accomplishments, and I would love to see another trainer or gym try to out-average or out-perform IR’s trainers and clients…

10 Tips to Avoid Running Injuries

1. Stretch

This one may seem obvious, but I am amazed at how many people never include

stretching into their running routine.  Stretch immediately after your run to help the muscles relax and lengthen.  Focus on the muscles you use heavily during the run: calves, hips, hip flexors, hamstrings, and quads.  Make this part of your running ritual and don’t allow muscles to become tight and affect how your body functions.

2. Warm-up

Another seemingly obvious tip, but not many people warm-up or warm-up correctly.  This should be done immediately before you run and should focus on achieving two things: increase of body/muscle temperature and moving all necessary body parts through a full range of motion.  Warm muscles not only perform better, but they are injured much less than cold muscles.  Also, moving your necessary body parts (ankles, knees, and hips) through a full range of motion allows the tissues to become accustomed to global movements so that your running stride does not introduce anything new.  I am a big fan of incorporating full body squats and walking lunges into my pre-run warm-up as these both achieve your warm-up goals.

3. Avoid Concrete Surfaces

While you will not always have control over the terrain you have to run on it is wise to avoid concrete if at all possible.  It is the most unforgiving surface and makes your body absorb more forces than other surfaces.  While sometimes you must run on a sidewalk, the asphalt in the street is much more forgiving on your joints and easier on your body.

4. Buy Good Shoes

Many people think that they can just go to any sports store and pick up a pair of ‘running’ shoes.  This couldn’t be further from the truth.  If you are planning on running on a regular basis go to a true running store and have them fit you for shoes that match your running form.  They will watch you run, analyze your feet, and suggest the best shoes specific to you.

5. Replace Old Shoes

Once you have found shoes that you like and that have been fit properly to your running style, make sure that you don’t overuse them.  Shoes do have a limited life to them and they can only provide you proper support for a finite amount of miles.  As shoes wear and surpass their life expectancy, they can begin to alter how your foot lands and therefore how your body absorbs shock.  Old shoes can begin to cause pain once your body starts to absorb these altered forces repeatedly.

6. Train Smarter, Not Harder

The idea that better runners just run more miles could not be further from the truth.  While putting in miles does help to improve your endurance, do not think that this is the best and only way to improve.  Training all your body’s varying systems will help you make bigger improvements without having to keep increasing your mileage.  Incorporating speed runs, temps runs, hill repeats, and recovery days will help you improve strength, cardiovascular endurance, and muscular endurance.  All of which are very important to your running success.

7. Take Time Off

Most people do not appreciate and understand the importance of recovery.  Your body makes the real gains when it has time to recover and build from the previous runs.  Without proper recovery overuse injuries are much more likely.  Not only that, but if you do not allow your body to properly recover then you will not be able to maximize the gains from previous training sessions.  While you may feel that you can run everyday, take regular days off and let you body regenerate.

8. Train on Surfaces that Mimic the Race

Your body must slowly adapt to all parts of running in order to safely progress.  This is idea is most commonly seen in the rules associated with increasing mileage.  You should never make large increases in mileage, but rather slowly increase mileage and build a proper base.  This same philosophy goes for the surface you run on most often.  If you know that you have to run a race that is comprised of a high proportion of concrete (like many beach runs are), then be sure to mix in some concrete runs into your training.  Yes, I know that one of the previous tips was to avoid concrete altogether, but if you must run a race on concrete then you must let your body adapt to running on that type of surface.  Same goes for training on a treadmill.  While this is never advised, as the biomechanics are very different than outdoor running, you can’t train on the soft treadmill and then expect your body to handle the asphalt or concrete with ease.

9. Strengthen

Many runners think that since they run they do not need to do any other form of exercise.  You must remember that running is a sport and the body must be strengthened in order to properly handle the demands of any sport.  Many running injuries are simply due to the fact that various muscles are just too weak.  There are plenty of exercises that you can do without weights and from your own home, but you must make sure that the hips, legs, and core are strong enough to withstand long duration and high intensity runs.  The stronger your running muscles are the better you are equipped to not lose form when you are tired and avoid dangerous compensations within your running gait.

10. Listen to Your Body

While everyone tries to avoid running injuries very few people actually listen to their bodies.  If something begins to hurt of feel different during your runs don’t let it get out of control.  First, pay attention to what you feeling and when you begin feeling it.  Then see if you can increase your stretching throughout the day and do some self-therapy at home by rolling out with a foam roller.  If you can’t seem to reduce the pain and it continues to increase have a health professional analyze it for you.  The sooner you address the issue, the easier it is to fix.  Don’t be a hero and push through it.  This usually makes it worse and you will end up taking time off from running completely.

Dr. Vince DiSaia, DC, CSCS

Dr. DiSaia then became a Certified Strength and Conditioning Specialist (CSCS) and provided personalized fitness training both privately and at fitness facilities.  He decided to increase his knowledge of the human body and attended Southern California University of Health Sciences.  Four years later he received his doctorate of chiropractic from SCUHS with Magna Cum Laude honors.  Since then, Dr. DiSaia has continuously sought out new ways to help his patients and clients perform their best.  His expertise with the musculoskeletal system is greatly enhanced through his Full Body Certification as an Active Release Techniques (ART) Provider.  He has been certified as a Kinesio Tape practitioner and is also a Certified Level 2 Medical Golf Fitness Instructor (CGFI) through the Titleist Performance Institute.

Dr. DiSaia currently runs his own practice in Lake Forest, CA, and also works in conjunction with other healthcare providers within a medical clinic in Foothill Ranch, CA.  He resides in Orange, CA where he lives with his wife Marci and his sons Carson and Cole.

What can I do when my weight loss slows down or stops?

So many people start a weight loss program with good intentions.

They start exercising, eating a little better and thinking about the wonderful results they desire.  The initial “honeymoon” phase is exciting.  Workouts are challenging, its fun to do something new and you seem to be changing and making progress every week!  ”

This is incredible.  At this pace, I will be looking good in no time!”

Then, after a few weeks of consistent effort, the results come to a halt!  You’re still working out, but you’re not getting stronger and you haven’t lost a pound this week.

What gives?

Our bodies are incredible at adapting to the stimulus that we throw at it.  Initially running 2 miles might seem impossible, but over time our body adapts and learn how to run a couple miles efficiently.  Your body adapts, gets used to running that distance and doesn’t need to change much to run that distance.

Think of it this way.  If you don’t drink coffee and you have a cup around 5pm, what happens?  Odds are you aren’t going to bed any time soon!  Your body isn’t used to it.  If you drink 3 Starbucks everyday and you have a cup at 4pm, you probably don’t notice anything.  Adapting to exercise is very similar.

If you want to change, you need to keep your body guessing.

When your weight loss slows down or stops, you probably stopped challenging your self and making improvements to your lifestyle.

Ask yourself the following questions:

Is my workout always the same?

Am I using the same weights (or running the same distance) I did last week?

Am I focussed when I workout or distracted?

Are my eating habits consistent with my goals?

Have I been consistently working out, eating good foods and sleeping?

Am I letting urgent things in my life distract me the importance of my health?

Odds are, if your results have slowed down, one (or all) of these answers were not ideal.  Take a step back and think about the last week or two and write down a few things that you could improve upon.  What habits are keeping you from making progress and achieving your goals?  Go ahead, write em down.

Next, its time to throw your body a curve ball.  Mix up your workouts by changing the following variables:

• Change the exercises you do.  Try new movements or activities
• Change the resistance.  If you use machines, try free weights or cables.
• Shorten the rest period between sets.  Stop chatting and get to work!
• Try multiple movements in a row, without rest.  2-5 movements in a circuit
• Up the intensity!  Push yourself a little harder than last week.
• Go to the gym focused.  Each day should have a plan or specific goal. Know why you’re there.
• Change your environment.  Go to a new gym or run a new route.  Try something totally new.

The key to turbo charging your workouts is to stay on your toes and keep your body guessing.  We are all creatures of habit, but you need to keep mixing your workouts up and trying new things.  So, this week try something new and you will be happily surprised by the wave of new progress and excitment that follows!

Week 2-The 12 Week Performance Project, Force

Week 1 was incredible! Such a great response from all the trainers, clients, and participants who committed to this 12 Week Performance Project! Thank you all for your hard work, encouragement, and discipline. I am looking forward to Week 2 being even more successful than week 1!

As a force presses against you, you will almost always, inevitably, PUSH BACK! You got it folks! This week we are building our force through resistance training and strength exercises, but have no fear, we will ensure you do not lose what you have already built! We will do a maintenance week for all of the week 1 exercises.

Are you ready to push the boundaries of your body, mind and spirit? This week is specially designed to give you the edge in force. This is going to resemble a body builders routine, EXCEPT, we will be training functionally. Functional training or training the human movements in force  through pushing, pulling, squating, lunging, bending, twisting, and locomotion with resistance.

Training with force creates way to push yourself mentally and spiritually by demanding higher performance from yourself and the team in the gym with you. We are once again on a journey to overcome all the areas that society, life, and doubt told us we couldn’t. We will be faced with a challenge, and we will band together to overcome them everyday this week. Check out the mindset, nutrition, and guidance articles to give yourself the upperhand.

Here are the daily challenges, and I will see you in the gym!

Monday-Leg Workout-Challenge: Max Rep 18″ Box Squats with 65, 135, or 225lbs

Tuesday-Twist, Bend, and Locomotion Workout-Challenge: 400 Meter Run, Max Rep in 1 min Knee Raise (90 degree) with 10lb or 25lb Dumbbell held between your feet (touch the db to ground and drive the knee up to 90 degrees while hanging from a pull-up bar)

Wednesday-Push Workout-Challenge Max Rep Bench Press (45, 95, 135, 225), Military Press(45,95,135), and Dips.

Thursday-Twist, Bend and Locomotion Workout-Challenge: 1 mile Run, Max reps in 1 min for Left side and Right side 180 degree cable rotations (arms locked straight and movement is parallel to the ground) 30lbs, 50lbs, 70lbs

Friday-Pull Workout-Challenge: Pull-ups, Chin-ups, or 80lb Lat Pull Down Max; Seated Cable Row (fully extended and touching your navel) 40lbs, 80lbs, 120lbs (Keep your back straight and chest up)

Congratulations! If you do not have a warm-up or workout to perform before and after the challenges leave a comment and I direct you to a workout. Remember the Challenge should come halfway between your workout, about 30 minutes into it. This will give you a more the proper amount of time to warm-up and it should allow for maximum results. Keep encouraging, supporting, and motivating one another in this process. You will get back what you put into it.

Week 1 of The 12 Week Performance Project-A Commitment to Lose Weight and Feel Great

This 12 Week Performance Project is all about pushing and fighting your way through all the horrible statistics stacked against us and our nation. It is about uniting together in competition for a greater good! This good is us, you and me, driving toward health, healing, wellness, and performance at hurtling speeds. It is about supporting one another in teamwork through positive comments, competitive spirit, and encouragement. It doesn’t matter if you are a client, a trainer, or someone in Iraq, looking to build the confidence you have always wanted through accomplishment of some of these daily, weekly, or monthly challenges.

Dorothea Charges the 10 Incline Hill!

No more excuses. No more reasons. Just good ol’ fashioned HARD WORK!

Repeat after me…I am committing to lose weight and feel great!

My clients and I, (along with some of our IR family: trainers, clients, blog subscribers, Facebook Fans, and newsletter/email readers) are prying into a 12 week performance project.  This project is not about money, fame, lust, or prizes. The prize you get is the body, mind and spirit you create. The body, mind, and spirit you create is going to be reciprocal to the effort you put in.

I will be using the blog for guidance in mindset, nutrition, and recovery. The exercises and competitions will change from day-to-day and week-to-week. Catch us on Facebook for the daily workouts and see us here the Innovative Results Personal Fitness Training Blog for the weekly piece.

It was definitely a spirit-filled session this morning…I pushed so hard, I was on the verge of succumbing to weakness for the last 45 minutes of the workout. It started with testing. We as individuals are to setting a bar, and setting it as high as we can, allowing us the opportunity to support, encourage, and challenge each other as a team to BLOW THAT BAR OUT OF THE WATER!

I trained with an incredible endurance athlete Chris Laskey, and he set the bar HIGH for the run portion. The run portion was a 10 incline on the treadmill at 7.5 mph, and the goal was to run it for as long as you could–he set it at 4 min, and so I gave it everything I had, turning what started as competition with Chris into utter need of the Spirit to reset it at 4min and 47 sec. The 3rd place spot was held by Chris Mora at 1:38.

Now, I don’t know if that was smart, because we still had 4 more performance measurements: push-ups, crunches, pull-ups, and 16 inch box-squats.

Max push-ups in a minute were done modified for women and regular for men, hitting a 90 degree angle at the elbow and FULLY extending in order to count as a rep. Jessica Cadenhead pumped out 53 at 6am, so I blasted 60 during my testing at 7am right after the run of death (yes, you must do these in order and finish it in under 25min)…only to be killed by Marianne with 70 at 9am. (Should of made them do regular.

On to max crunches in a minute. These little guys are made difficult by the having to slide your hand along the mat 6 inches to touch your heel, and then lie all the way back so your shoulder blades and head touch the ground in order for a repetition to be counted. I thought I was the man when I cranked off 76, until Marty came along and blew me away with 89, and once again here comes Marianne with the last laugh at 124! (I got my eye on her now!)

Max pull-ups for males and max 80 pound lat pull downs for the females…wow! A little hard after all of these other strenuous activities…maybe I should have stayed in bed…YEAH RIGHT! I would never miss a Monday! It is my favorite day of the week! The lat pull downs and pull-ups start from a fully extended arm and the bar has to be pulled below the chin. Keep your chest up and shoulder blades together for proper form. Emma impressed herself and everyone with 18, I was smoked with 21, and once again Marianne dominated with 23 (and she says she is not competitive…)

Lastly, 16 inch box squats all the way to touching the box and all the way back up to fully extended for a maximum amount of repetitions in a minute, created a close competition between everyone. Keri started the lead with 59, to be taken by moi with 62, and then MARIANNE with 64 (I think she is on something…hahah…jk).

Post your scores in the comments and see how you rate with your peers.

Bullet Proof your Confidence

Confidence is king!

Whether you are an athlete, real estate broker, fireman or a weekend warrior looking to drop 10 lbs.  Confidence will make or break you.  I see people struggle with this everyday and it affects every aspect of your life, but today I’m going to talk about how it affects your workouts and the results you get from your efforts.

Confidence comes from a belief in yourself.

If you’ve kicked ass in the past, you were probably chasing something (title, stepping on stage, photo shoot, etc) or you were motivated into action for another reason.  The point here is that the people that kick butt and make things happen usually have a clear, emotional reason to show up.

Did you participate in sports, plays or other groups growing up? If you competed or performed at a high level, the requirements aren’t easy or convenient.  Long hours of practice, performances, tournaments, early mornings, late nights and everything else that’s involved were probably not always what you felt like doing, right?  It wasn’t convenient, but it was important to do well.

The fact of the matter was that you had a coach to hold you accountable and a team or group of people that you respected and were counting on you.  So how does this apply to your life today?

I see hundred of people say that they want to look and feel better, but they don’t have weekly games or performances.  There is no state tournament or local community that is counting on their performance at the big game!  Most people don’t have a support team that is there for them during their ups and downs.  Most adults are less committed to their goals than a high school athlete, but it doesn’t have to be that way!

The reason people lack confidence and never achieve their goals is because they have “tried to do it before” and did not succeed for whatever reason.  Either they didn’t set goals, didn’t have support or they didn’t have the correct guidance to ensure their success.

Have you ever been a part of a winning team or in a room or arena with a winning team?  It may have been in athletics, business, church or other group.  If you’ve been around a winning team, you know what I’m talking about.  The energy is contagious and effects everyone that gets around that team.

Do you remember what it feels like?

Did it inspire you to be better?

In order to build your confidence, you need to make success a habit.  A big goal is important, but sometimes scary and overwhelming.  Break your goals down into bite size pieces that you can accomplish daily or weekly.

Doing it all by yourself is tough, so we need to surround ourselves with like minded people.  Find a local team, group or company that can help support you on your journey

We all need a coach or someone with experience and expertise helping people achieve great things.  You can’t get good advise from someone that lacks experience, period.

So, do you want to bullet proof your confidence?

Then set some goals, find a support team and determine who can guide you along the way.  Open yourself up and do something that moves you.  Then stick with it and be willing to do whatever it takes to achieve that goal.  Wake up early, stay late, practice hard, stay consistent and you will become increasingly confident.  It works every time, you just have to be consistent and persistent long enough to reap the benefits of your labor.

An olympic athlete isn’t born overnight. They sacrifice years of their life, practicing and fine tuning their skills.

A successful business man isn’t born savvy, experienced and full of knowledge about their industry.  They study, work, adapt, learn, change, travel and stress for years to earn their rewards.

Every successful person sacrifices time, energy and usually money to become confident in their craft.

I know you can do it, all you have to do is start and don’t ever quit!

Is it always easy, no.  But if its important enough, you will do everything necessary to improve every week, get better, become more efficient and make consistent progress until your goal is achieved.

Say it with me “I can do it, I will do it and nothing can stop me along the way!”

I Love Sugar! I Hate Sugar! I Love Sugar! I Hate Sugar! Aaaaah! Leave Me Alone Sugar!

This is not subliminal.

I have seen people in recovery speak of being powerless, and I WOULD LOVE to perform a study on Americans and sugar. Powerless probably doesn’t even describe our addiction to this white-yellow-brown lump of madness.

I feel it every time I bite into a Mile High Mud Pie, or when I have a piece of sweet tangy/sour candy in my pocket–it is powerlessness! I don’t care how full I am! My brain will send fake signals of hunger, and do everything but punch me in the face to get that sugary mess in my mouth.

I literally need a power greater than myself to overcome this issue, called sugar. It is to the point where I cannot have it in my house or around me.

I loath/love when people give me candy or sweets.

It is a love-hate that is soooo deep, I literally think and feel like they are playing with my emotions.

Truth is…they aren’t, but SUGAR IS playing with my emotions. The psycho-chemical reaction that I (and you and our nation) have associated with this drug, ahem, I mean food, called sugar has created a perfectly beautiful transmission of electricity and “feel-good” chemicals on one of my biggest super highway of neurons, that I am rendered all but hopeless when it is near. Sugar! Shame on you. Aaron! Shame on you. Lord help me…

Sugar is not a drug...I swear.

As you part read the lyrics from this 90′s band for its educational purpose, and leave me a comment whether you agree or not…maybe we can start a support group…

Presidents Of The United States Of America Candy lyrics

sugar’s only sweetness
salt is ocean tears
and you were my only weakness
for years and years and years
you little yellow sweetie
you were hiding in a jar
now my mind is gone completely
take off the lid and there you are
you’re my candy
candy
well the devil she made sweet candy
took 6 days and nights to dream
on the 7th day she rested
woke up early and made ice cream

Seriously...It isn't a drug.

now the devil she must be a dentist
with deep jawbreaker eyes
red rope hair gum drop lips

cotton candy thighs
you’re my candy
candy

chocolate lava stole my body
and aftertaste stole my mind
left me dangling down defenseless
and then sweet candy she said goodbye
now my teeth are worn and useless
my eyes too sunk to see
my tongue swole up to twice its size
and all i wanna do is eat
candy my candy
my candy my candy
suckin’ on my candy

Are Your Habits Making You Fat?

“Failure to plan is planning to fail”

We’ve all heard this quote before, but how often do you apply it?

It can apply to all aspects of your life.  My brother, Brian, helps people plan their financial futures everyday.  He sits down and assesses their current situation, goals, time-line and then applies a program that fits their situation.  After their initial meeting, they meet and talk periodically to see if they need to adjust their plan.  It is a long term plan of attack.

There are people that fail to save. People that constantly monitor their investments. And people that question the plan of attack. All these people drive my brother nuts.

Why does this happen?

I believe it happens because they have lost focus of the long term goal and are caught up by the bumps in the road.

This situation parallels the personal training plans that I set with my clients.

People come to me everyday and want to improve their health, appearance, and self-image.  It is my job to assess their current situation, their goals, the time line and to lay out a plan so they can reach their goals quickly, safely, and efficiently.  I think of it like a partnership.  I am the guide that helps point the person down the correct path.  It is the person’s responsibility to follow my advice, to show up and to implement the habits we’ve agreed will help them hit their goal. These habits include adjustments to their nutrition, management of their time, additional techniques for their recovery, and additions of gratefulness and affirmations to improve their mindset.

Unfortunately, very few people accept these changes.

They resist change.

“Someone brought donuts into the office!?”

“I was busy”

“I made it for the kids”

INSERT EXCUSE HERE: “…                      “

I do understand. Change can throw us all for a loop.  We are creatures of habit.  Every aspect of our life involves habits.

What do you do when you wake up?

Where do you go for lunch?

What do you do after work?

When I am helping someone reach their fitness goals, it always involves change, but I have a secret that can make change easier.

Want to hear the secret about change?

Here are 3 simple ways to change without suffering along the way.

#1 Your goal has to be important! This part cannot be emphasized enough. Your goal has to be specific, and it MUST stir up your emotions.  Your goal has to be important.  Want to lose 40 lbs?  Great, it better be important or the next time they have a fat-filled lunch like pizza, burgers, or buffets-o-pot-luck/leftover-haven you will falter. Don’t even get me started on when you may be tempted by tasty-treats, sugary-snacks, and candied-creations. If your goal is not important, you are going to indulge, period.

#2 Get organized and plan out your week. You’ve got to be prepared every week, or you will get side-tracked.  Think about your average week.  Do you have good food at-the-ready, or do you react and eat whatever is available?  Do you drink water all day long, or do you hardly drink any at all?  Are you rushing around all day, or are you moving through your day with purpose?  The key to losing weight, and feeling great is pro-actively moving through each day, being prepared and ready for whatever life throws at you. To accomplish this, you will need to set yourself up with good choices. Bring a cooler. Get a water bottle. Do whatever it takes, and these preparations will help keep you more consistent during your hectic week.

#3 Keep your eye on the prize! Life happens, and by this I mean life will always be full of things that side-track us.  Work, bills, sleep, stress, kids, family, tickets, flat tires, taxes, etc…  Everyone has a stuff to deal with, but that’s not going to get you to what is important.  The most successful people, stay focused on the goal what is important to them.  They are laser-focused on the things they need to accomplish daily, getting them a little closer to their goal. Sure you may have good days and bad days, but you adapt, adjusting along the way.  You never quit!

Losing unwanted weight, getting in shape for a race, or developing a show stopping physique all require change. Developing a killer body requires consistent effort, and the ability to plan, prioritize, and navigate through your week. It will not always be easy, but it is what is required of you in order to accomplish the goal.

What is your goal this year?  This month?  This week?

Is it important?

Imagine how great you will feel when you accomplish it!

What will you feel like?

What will other people say?

How will these new changes affect your life?

Think about it, and then get out there and MAKE IT HAPPEN!