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Newsletters>
Step Up Your Game!
March 15, 2009
STEP YOUR GAME UP!
There are three reasons people don’t make progress towards their fitness goals. I began thinking this through after watching one of those 3 reasons play out in one of the True American Boot Camp Challenges we conducted last week. The challenge required each competitor to flip a heavy boxing bag end-over-end approximately 15 yards. After reaching the 15-yard milestone, the same competitor had to pick up the bag, reverse direction and carry the bag back to the start/finish line. Simple, huh? Not hardly. This is a bitch. Try it. One after another, competitors, turned in times of 32 seconds, 25, 18, 14 seconds, etc. Man, they were bustin’ it! Not one slacker in the group. When all was said and done, rather than announce the winning time I announced, “OK, we’re all going again! And this time, you don’t have to think about beating the best-posted time. You have to beat YOUR first time. Beat it, or you’ll do push ups after you fail. Impossible as it may have seemed because the initial times were so good, competitors annihilated their first score. I mean they went to “a-whole-nother” level. Seeing this made me wonder why the scores weren’t substantially the same each time. Well, ok practice helped, but mind you this wasn’t the first time we flipped and carried this 90lb bag. So the required skills had been revealed, drilled, and practiced during a previous session. After careful thought I concluded that the lions share of the time shaved off the first set was attributable to effort. Harder work! The short-term goal was set. It was relevant. It was public, and the competitors, each competitor, responded. The simple truth is that on the first attempt, each person selected a level of effort below what they were capable of reaching. Oh yeah they were “trying” hard but evidence showed that they weren’t “doing” hard. Anytime you workout at a level less than what you are capable of doing your body is not motivated to change. Simple, huh? Absolutely. Now, I said there are three reasons people don’t make progress in a fitness program. In my opinion, they are:
1) A genetic, insurmountable medical deficiency involving the endocrine /metabolic system. Possible, but not likely.
2) You’re not eating well enough. (More on this below).
3) And this is the “bring it on home, baby” part. You’re not working hard enough. Mind you, I didn’t say you’re not working harder than the person strolling next to you on the treadmill. I’m saying you’re not working hard enough for your body to change.
Before you make that medical appointment to check your thyroid, eat as we outline below, and step your game up! Call me in the morning.
Go FITNESS Shopping
Did you know that the grocery store is the source for most of your unwanted pounds?
Well, that and the fast food restaurants, but we'll leave that for another day.
If you're like most people then your shopping trips aren't exactly organized. In fact, your grocery cart is likely to be more fat than fit.
The good news is that with a few small modifications to your routine you'll be able to turn your grocery shopping trip into an easy opportunity to slim down.
I've broken down the process of healthy grocery store navigation with an easy-to-remember acronym - FITNESS.
Come, take a walk with me through your grocery store and we'll improve your shape and the shape of your family members.
F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.
Don't skimp on produce-aim to fill most of your cart here.
I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.
Always choose hearty wheat bread products-the more whole grain, the better.
T: Trim the Fat
In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.
Want to be lean? Then eat lean meats.
N: Never enter the Junk Food Aisle
I have a simple policy that has saved me from thousands of unnecessary calories. I don't walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.
Nothing good ever came from walking down the junk food aisle-just say no.
E: Edge around the store
Here's a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don't get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.
Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.
S: Skinny Cow
The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they've always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.
Fat free dairy products are the way to go-you'll only lose unwanted pounds.
S: Stick with Water
Warning: mini lecture to follow. I'll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don't fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.
Looking for a tasty beverage? Look no farther than crystal clear water.
There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.
Are you ready to take your body from fat to fit? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts.
Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.
Upgraded FITNESS Shopping
Want to upgrade your FITNESS shopping trips? Here are 3 additional tips:
Don't go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions.
Make a list before you go to the store. You'll be able to think rationally at home before you're surrounded by tasty, FITNESS destroying foods.
Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money.
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Albacore Lettuce Wraps
Tuna is one of those healthy items that's found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat.
Yield: 2 servings
Here's what you need...
1 can albacore chunk tuna, packed in water
2 Tablespoons finely chopped white onion
1/2 red bell pepper, finely chopped
1/2 yellow bell pepper, finely chopped
1/2 apple, finely chopped
2 Tablespoons nonfat mayonnaise
1 Tablespoon nonfat ranch salad dressing
1 teaspoon dried dill
4 large lettuce leaves, washed
Pepper to taste
Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
Add the mayonnaise mixture to the tuna and mix until well combined.
Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.
Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.
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SPT Cut Week Extremely Successful
Sometimes, it takes extreme measures to get phenomenal results. To meet this demand, SPT designed a program called Cut Week which, over the past few years has helped clients drop tons of body fat. I'm talking ridiculous weight loss in seven days! Of course, any extreme training program should only be done under professional supervision. When strictly followed “Cut Week” rewards survivors with less body fat, lower body weight, greater self-discipline, and a new sense of what’s possible.
Cut week combines a very aggressive two-a-day exercise plan with a strict eating routine.
For your workouts, keep moving with multi-joint full body weight training preceded by interval training to jumpstart fat burning. The weight training calls for ultra high reps intermixed with heavy lifting to encourage your muscle to stay put while you’re incinerating body fat. The second workout session is cardio only; this training piece is strategically placed to ensure your body is burning the maximum percentage of stored fat.
The eating plan is simple. Bracket your carbohydrates around weight training. The more hours you are away from weight training, the fewer carbs you eat. Select low glycemic foods prior to working out and high glycemic foods immediately after weight training. Toss in plenty of dark green veggies; the B vitamins help metabolize the carbohydrates you do eat. In addition, drink plenty of water.
Cut Week will challenge you to follow a plan perfectly, prepare your food in advance daily, and build your life around your workout schedule. As difficult as it may seem, many of our clients have done it; some multiple times. It seems the results are well worth the effort. And the effort, though extreme, only lasts a week.
If you have questions about SPT Cut Week, send us an email and we will be happy to provide more details.
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Rob and Sandy
Soul Personal Training
21962 E. Briarwood Dr.
303-669-3748
www.soulpersonaltraining.com
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Quotes, Quips, and Testimonials
I used to think my personal trainer was just a pain in the butt. Now, I've expanded my thinking to include chest, back, abs, and thighs.
Rob
I love the camaraderie you've developed in the True American BootCamp. Having to be accountable to the group for my eating and for not smoking really keeps me honest. And the drills! I find I'll work harder for the group, for the team, than i ever would for just me. It's hard and fun. I'm making progress in so many areas of my life.
Suzanne
My son really enjoys the Boxing Boot Camp for boys! He's gaining strength and confidence each week. Lately, it seems that's all he talks about is that boxing boot camp. Thanks Coach Rob.
Tom
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Real Pain Relief-$20 For 20 Minutes!
Here's what you get!
a hands on assessment by a Physical Therapist
expert opinion regarding source of pain
recommended treatment plan
All for just twenty bucks?! Miraculous!
Print out the coupon and be healed!
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Sign Up NOW for the Next True American Boot Camp!
Is True American Boot Camp good, hard, fun? YES SIR! Challenging? YES SIR! Competitive? YES SIR! A walk in the park? H@$% NO SIR! Cool combat songs? YES SIR!
Are TA Boot campers getting phenomenal results? YES SIR?
Is it time to hit the web site and sign up NOW? YES SIR!
The registration page is available at
www.soulpersonaltraining.com.
This camp is filling up so don't get caught sleeping in; fall in right away!
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Jill Parker's Soul of Running
I am a creature of habit.
I like when my kitchen counter has a bowl of fresh fruit and my table has a vase of fresh flowers. When I don't know what to do, I start by cleaning my kitchen floor. I get a bizarre thrill out of organizing personal items in my purse and gym bag. I have to clear my desk of all clutter, bills, and mail before I can begin to think creatively about writing. I have to make my bed or else it's less appealing at night. I lay out my running clothes (including potential layers), shoes, socks, hat, Aleve, and GU (even my pony tail holder) the night before a race along with my race number securely pinned to just the right place on my shorts.
Running is as much a part of my life and my routine as brushing my teeth or getting the mail. I recently read a quote by Kent Nerburn that sums up this phenomenon perfectly:
Ritual is routine infused with mindfulness.
It is a habit made holy.
I typically don't like it when someone writes something much better than I can (kidding; sort of), but I have to hand it to Kent. That quote is right-on! I mean, take for instance the act of pulling on my running shoes and tying the laces. On one hand, lacing up my running shoes could be considered a mindless motion, a habit I do daily without thought. On the other hand, when a habit has been made holy, there is something bigger associated with such a simple action to where the lacing up of running shoes could be an act of sweet anticipation. It could be the act of lacing up before a marathon or a mind-de-cluttering casual run around my neighborhood. It is my personal time off the clock, or my personal time on the clock. Either way, for those of us who share this passion, running is a ritual more than it is a routine.
Thinking about our routines in this way can open up our understanding to the magic of the mundane. We have the option to either eye-roll certain tasks and errands (folding laundry, shoveling snow, getting groceries, picking up dry-cleaning, or finding time to exercise [or coming up with yet another excuse not to]) or we can choose to turn commonplace things into an act of love. For example, packing my kids' lunch boxes can either be a hasty and uninspired task, much the way a dealer deals cards, (one for you, one for you, one for you...) or I can think about my sweet kidos taking their seats in the bustling cafeteria and having a little taste of home in the middle of their day. The difference is in our attitude, in whether or not we choose to be inspired. Is something representative of the oppression of responsibility or is it buoyed by the big-picture honor of the assignment?
As the habit of running has become holy for me, I want to seek out other areas in my life that need inspiration. As Mother Teresa so aptly said, do 'small things with great love'. Where can we infuse mindfulness into our monotony? Next time I lace up my shoes and head out the door, I will try to think of another way this week to consecrate the common, to sanctify the standard. I’ll see what I can come up with.
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PROTECT your BONE with EXERCISE
By: Bruni Slinn, PT at Body Image Physical Therapy and Fitness: 720-870-8900
An estimated 8 million American women have osteoporosis and millions more have osteopenia, which is a condition that leads to osteoporosis. That comes out to about 1 out of every 2 women (and 1 out of every 8 men). Here are some simple things to do to help protect your bones!
Weight-Bearing Aerobic Exercise, can be as hard as stair climbing, jumping rope, cross country skiing, and jogging, but can be as easy as just plain walking! Walking for exercise means walking to try to get your heart rate up. Think about gradually getting it to where you can feel your heart beating comfortably, but not to the point where you have difficulty breathing. President Truman said “walk like you are late for a meeting.” The more impact on the bone the better, i.e. hiking, jogging, dancing, and stair climbing are better than bicycling and swimming. Try for 30-40 minutes, 3-4 days a week for bone benefits!
Strength Training for your muscles. Don't worry, we're not talking about “muscle man” exercises. We are talking about simple, easy exercises that put minor “good stress” on your bones. Muscles pull on the bones causing tension that in turn helps to minimize bone loss. General rule: Work towards 3 sets of 10 repetitions of each exercise. When this gets easier, add a little weight and work up to 3 sets of 10 again! And we're not just talking about legs only. You also need to work on upper-body muscles!
Balance Exercises - Falling is scary, especially if you have brittle bones! Older adults must work hard to maintain and even improve balance. Start the following exercises with your eyes open. When you excel at these, perform them with your eyes closed! Keep working at it; it'll get easier!
1. Stand on left leg and touch right leg in front and then behind
you 5 times, then to the right and left sides of you 5 times without
losing your balance. Repeat standing on your right leg.
2. Stand on each leg for 30 seconds.
3. Stand on one leg in a doorframe and touch with your left hand
every twelve inches along the doorframe all around, then your
right hand all around the door frame without losing your balance.
Posture - Continue to work on sitting up straight! Becoming hunched over
with age is not normal. Just because you get older doesn't mean you will
become hunched over. As you get older you may lose about ½ inch due to
degeneration of your discs in your spine, poor posture and weak back
muscles. A dowager's hump (hump in upper back) may signal osteoporosis, and the presence of fractured vertebrae.
These pointers will help you on your pathway to healthier bones! Call us at 720-870-8900 with questions. Just ask for Chris or Bruni.
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Soul Mates (Links You'll Love)
Click for Instant Solutions to Athletic Pain
Belly Bliss for a Better Birth. All You Mothers
Exercise Challenge: If You Dare!
Soul of Running - The Parker Pages
Email: robstraining@gmail.com
Phone: 303-669-3748
Web: http://www.soulpersonaltraining.com
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