Do you HAVE to workout or do you GET to workout?

I was recently discussing this with a colleague at the gym and wanted to share my thoughts on the differing perspectives when it comes to working out and how that manifests itself in your results (or lack thereof).

When I sit down to plan out my schedule for the week, I immediately look for the open spots in my days and say to myself, "that's when I'll get a chance to workout". That comes naturally to me. Exercising has become something that I look forward to and anticipate. However, a lot of people sit down and go through the same routine of planning out their week and look at those same open slots and say, "that's when I have to go workout". Now...on first glance, those responses don't look much different. But they are! Anything that you do in your life with excitement and eagerness....you will do better than if you approach the same task with dread and a sense of obligation. Our attitude is everything!

I understand that looking forward to exercise doesn't come naturally for everyone. It's hard work. But, if you can begin training yourself to approach it with a positive attitude and say to yourself "I have an opportunity to improve myself. I get to spend a few minutes today making myself a healthier person", you will be amazed at the difference you will see and feel during your workouts. And those positive thoughts and feelings will translate into better results....I guarantee it!"

App Review: Lose It!

I'll preface this by saying I'm a huge app fan. There are becoming fewer and fewer things that I can't/don't do with my iPhone and I love it! This morning, a fellow trainer was showing off a new app she had downloaded so I naturally joined in on the conversation. The app is called "Lose It!" and is available for both android and iPhone users. At first glance it appears to be just another calorie counter. There are hundreds of those out there and few bring anything new to the table. However, after playing with this one for a couple hours throughout the day, I'm sold!

Lose It, like other apps, will walk you through the steps of determining a daily calorie goal based on your weight loss goals and offers a daily tracker to keep you honest. You plug in the food you eat during the day and it keeps a running total of your intake, as well as the number of calories you have left, and calculates in the impact of any exercise you have gotten during the day. It also allows you to interact with social media to share your progress, goals, etc.

The two unique/appealing functions of this app are a barcode scanner and a nutrient tracker. The barcode scanner allows you to scan the barcode of any product you are buying at the grocery store and have its nutritional info displayed. You can then indicate that you have eaten it and it will be added to your daily food log. Very cool!!

Secondly, the nutrient tracker is something I haven't seen on other apps. This allows you to not only track your calorie intake but also your intake of other important nutrients such as fat, protein, sodium, carbohydrates, etc. So much time is spent on calories, and rightfully so, but we often forget that there are a lot of other factors to good nutrition and weight management.

One thing I would like to see added in future updates are restaurant menus. A few other apps have started doing this and it can be very helpful when eating out. All in all though, I think this is one of the better weight management apps available. Give it a try and see what you think!

How Important Is It To You?

We've all heard people make the comment "I need to lose weight" or "I really want to get back in shape". We'll hear those phrases uttered even more often over the next month as everyone makes their infamous New Years Resolutions. And, don't misunderstand me...those are great! I fully encourage everyone to think about their goals for the new year. However, the point I want to make is that speaking those resolutions outloud and even writing them down really don't mean a whole lot. Only our ACTIONS will show us, and those around us, what our goals really are. Do you "...really want to get back in shape"? Let's see it. Wanting to lose weight is great...but if you don't act on it, then it really isn't as important to you as it may sound when the words come out of your mouth. We make time for things that are important to us, we spend money on things that we really want/need, we make others adjust to our schedule when we are focused on accomplishing something that means a lot to us. Does that describe your attitude toward working out? If not, then maybe you need to take a step back and ask yourself again, "how important is this to me?"

With the new year approaching, I hope we all take some time to think about what we want to accomplish in 2012 and what our goals are going to be. And, during that process, tell yourself that your actions over the next 12 months are going to show just how important those goals are to you. Find that drive inside of you and go hard! You'll be amazed at what you can accomplish! 

The Importance of Physical Fitness in Law Enforcement and Executive Protection

I wrote an article a few months back for Bodyguardcareers,.com on the importance of staying fit for those working in the Executive Protection field. I thought I would share the article here as well as this is of the utmost importannce for anyone working in law enforcement or any other position in which you are responsible for someone else's safety.

http://bit.ly/tQupoX

Keys to Keeping the Holiday Pounds Off

It's scary to think how many great diets and solid workout routines are compromised over a one month stretch every year. The holidays are wonderful times and should be enjoyed. However, too many times we completely self-destruct from a health perspective. I'm here to tell you that you CAN still enjoy the time AND the wonderful food while keeping those extra pounds off.

First of all, you have to go into the holidays with a plan. Sit down and think things through. Set a daily calorie limit for yourself that will help you maintain your current weight while still allowing for a desert or two along the way. If you have a sweet tooth and your plan is to not eat any deserts....you will most likely lose that battle and feel defeated. Instead, allow for a few small indulgences to satisfy that sweet tooth but then don't let yourself exceed your allowances.

Secondly, continue to work out! Just because you have some time off work and plan on doing some travelling, you don't have to completely shut down. Even if you can't get to the gym, go for a walk with the family after dinner or get up a few minutes before everyone else and get a quick jog in. You can also do some pushups, situps, air squats, etc. in your bedroom before you go to bed or when you get up in the morning. Stay active and don't fall into the trap of vegetating during the holidays.

Good luck!

Push Yourself!

One of my pet peeves as a trainer is seeing people refuse to push themselves beyond the realm of comfort. Profound statement coming....Exercise is hard. You've probably heard the saying, "if it was easy then everyone would do it." Well....unfortunately, a lot of people believe that it CAN be easy, AND they can get the results they want. I'm here to tell you, that's simply not the case. If you want to lose 20lbs, you're going to have to push yourself and develop the mental toughness to keep going when your body is asking you to stop. If you're not willing to push yourself then you're really not mentally ready to get the results you think you want.

Now, I am in no way suggesting that you push yourself to the point of risking injury. There is a point where it is necessary to stop or lighten the weight load. However, too many people confuse that point with the point of difficulty and discomfort. Your pulse is going to quicken, your muscles are going to ache, and, yes, you will sweat. Those are good things! Embrace them and learn to love it. Then you'll get the results you've always wanted.

Injuries Can Lead to Opportunities

Last week I found out that I had, in fact, fractured a bone in my wrist while playing basketball. Unfortunately, that means being in a cast for the next 8 weeks! One of my first thoughts was...."I'm not going to be able to workout". However, after evaluating the situation and experimenting with different exercises, I now have a new outlook on the next 8 weeks. Yes, my upper body lifting is going to be limited. But, I'm also going to be forced to explore new exercises and new methods to help keep my upper body strong. I will also use the time to focus on my core, conditioning, and lower body strength. In fact, I fully anticipate being in the best cardiovascular condition of my life by the time this cast comes off. And, my core will be stronger than it has ever been before!

Yes, injuries are a drag...no way around it. However, if/when you get hurt try and look at the situation as an opportunity to spend more time conditioning and strengthening the areas of your body that are not effected. Come back from your injury stronger and better than you were before!