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.

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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!

Are You A Driven Person?

If you have read previous posts, you know that I'm a big believer in goal setting in all areas of life. If you don't have anything to shoot for then how will you ever know if you succeed? So, for just a minute, I want to use that as a spring board into the next stage of that process.

You've set your goals; now what? How do you approach the task before you of trying to reach those goals? I'm a firm believer that we should let our goals drive us to work harder every day of our lives. Let them be the motivator behind everything you do. If you want to lose 15 lbs. let that goal drive you not just while you're in the gym but also when you sit down to dinner that night, when you're faced with the option of taking the elevator or the stairs, when your co-workers want to grab fast food for lunch. If you really want that goal, every action you take during the day will be moving you one step closer to it. If not, then maybe you need to rethink your goals. Maybe they aren't as important to you as they should be. Discipline yourself to be a driven person and you'll be amazed at what you can accomplish. Good luck!

Concentration and Focus = Results

When you're weight training are you thinking about what you're doing, about the muscle group being worked? If not, I challenge you to try it next time. I know day dreaming about the weekend or the project you have to finish at work might seem to make the time go by faster. And chatting with your friends or even your trainer might seem to be more entertaining. However, just like anything else in life, when you really concentrate and focus on what you're doing, you will get more out of your workouts. If you're doing a chest press for example, think about the chest muscles contracting, think about pressing your heels into the floor and think about the tight grip you have on either the bar or handle. You'll quickly notice that your form will stay truer for longer that you'll be able to more reps/weight by having your mind engaged in your workout. Good luck!

Balanced Training - Lessons Learned

I recently had to deal with some annoying shoulder pain that was hindering my workouts and becoming quite discouraging. I went to a chriopractor for a while but saw limited results. Finally a massage therapist was able to help diagnose and fix the problem and, after some recovery time, it's nearly back to normal. During this time though I learned two very valuable lesson when it comes to weight training.

1. Don't over do it - As much as I enjoy lifting, I have to remind myself that weight training 7 days a week will take a toll on my body. And, muscles aren't able to recover and GROW unless they are given time to rest. Building in rest days to your weekly workout routine is crucial to avoiding injuries and seeing maximum strength gains.

2. There is such a thing as too much pushing - Let's face it guys, we all want bigger chests and shoulders and, if not careful, we can fall into the trap of flooding our workouts with pushing exercises; bench press, shoulder press, pushups, incline/decline press, etc. These are great exercises but they need to be balanced with pulling exercises as well to maintain good posture and equal strength on both sides of your body. If you've ever seen a weight lifter whose shoulders are pulled in so far they appear about ready to touch each other in front of their body...you've seen someone who is doing a lot of pushing and not much pulling. Balancing these exercises out will also help avoid injury to areas such as your shoulders which bear a lot of the burden during the presses.

Learn these lessons and apply them to your workouts to help avoid injury and maintain a well-trained/healthy body. Good luck!

Are You Tracking Your Results?

If I asked you to show me the progress you have made in the gym over the last 6 months, could you do it? And, no, "I feel better" or "I look better" is not the answer I'm looking for. I'm talking about real, quantitative results that show your progression over time. If you're working with a trainer on a regular basis, then the answer should be "YES". He/she would be able to pull your chart and go exercise-by-exercise with you showing your increases and gains. But what about those of you working out on your own? Do you keep track of your workouts - the number of sets, reps and weight that you are doing every time you hit the gym? If the answer to that question is no, then, at the end of the day, your answer to my initial question is going to be pretty vague, or simply "NO". Tracking your workouts will allow you to maintain consistency over time and constantly push yourself to reach new heights.

If you have taken the time to sit down and set specific goals for yourself like we discussed in an earlier post, then you owe it to yourself to track your progress so as to determine if you are in fact reaching those goals. So, here is my suggestion - go to Wal-Mart on your way home and pick up a notebook and start recording your workouts and other activities today. Keep track of your workouts, bike rides, jogs, etc. and, before you know it, you'll begin to see the progress you want.

The Benefits of Working with a Personal Trainer

Most people out there have probably asked themselves this question at some point in their life: "What do I need to do to get in better shape?" Or, maybe you have simply vowed to yourself that you ARE going to get in better shape. Sound familiar? Now, I want you to think about the days, and maybe weeks/months that followed....what steps did you take to get yourself in better shape? For a lot of people it's not the desire that's lacking...it's the knowledge of how to go about reaching your fitness goals that's the hindrance. And that's why working with a trainer can be so beneficial.

Trainers design workouts specific to your needs and goals while also holding you accountable to those goals. When working out on your own, have you ever made an excuse why you CAN'T get to the gym? We all have....but when you have someone at the gym waiting on you it's a little harder to blow off.

But it's not just about the accountability factor. There are literally millions of exercises out there utilizing all different kinds of equipment to go along with just as many training methods and programs. All of these options can simply be overwhelming. However, working with someone who understands the intricacies of these options will take a great deal of stress out of the exercise process and help you find the proper training program to fit your fitness level and goals.

Finally, one of the most common reasons people use as to why they AREN'T working with a trainer is the cost. And, yes, it is an expense that not everyone can justify. However, if you think about the long term effects that a sedentary lifestyle can have, the cost of working with a trainer a few times a week pales in comparison to the medical bills that could pile up later in life. Even further, studies have shown that people who work out regularly have more energy and are more efficient throughout the day making them more productive at work and home.

Just like any other important job that needs to be done - working with a professional ensures a greater chance of long-term success. Best of luck with your future training endeavors!

The Importance of Being Goal Oriented

When starting any type of workout program your very first step should be to sit down and think about what you hope to accomplish. Are you looking to lose weight, bulk up, tone those muscles, increase your endurance? Maybe you have multiple goals...that's fine. But be sure that you understand what you're working towards. Then, begin to narrow it down. If you're hoping to lose weight....how much? Be as specific as you can. Goals must be measurable. If you simply said "I want to lose weight" then technically you have reached your goal after you drop that first pound.

Secondly, make sure your goals are attainable. Losing 50 pounds in a couple weeks may seem like a great goal....but it's simply not attainable and will therefore simply leave you feeling discouraged when you don't reach it.

Finally, look at your goals from both long-term and short-term perspectives. When you go to the gym on Monday morning make a list of goals that you want to accomplish that week...even that day! And make sure that each short-term goal is helping you work toward your long-term goals. This type of approach will go a long way in helping you reach the level of fitness that you are working so hard to acheive by keeping you focused and driven. Best of luck!