Wednesday, July 27, 2016

West Chester remodel contrator Bill Shoemaker 513-319-4005

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We do all types of construction and finishing work.
Flooring, Electrical,Plumbing and other types of
labor services. Give us a call!  513-319-4005

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Sunday, February 14, 2016

Redefine your year of success!

The No. 1 factor holding people back from achieving what they are truly capable of is not a lack of knowledge, intellect, or information. It's not some new strategy or idea. It's not hard work, natural talent, or luck.

Execution is the single greatest differentiator.  Simply put, successful people execute better than those that don't achieve their goals.  It's the number one barrier standing between you and the life you are capable of living.   

One of the things that gets in the way of effectively executing and achieving our best is the annual planning process.  Nice for me to share that with you now, after encouraging you to set 2-3 major goals earlier in the week, huh?

As strange as this might sound, annual goals and plans are often a barrier to high performance and achievement. This doesn't mean annual goals and plans don't have a positive impact. They do. There is no question you will do better with annual goals and plans than without any goals or plans. However, this annual process inherently limits performance.

The trap is referred to as "annualized thinking." At the heart of annualized thinking is an unspoken belief that there is plenty of time in the year to make things happen. In January, December looks a long way off. We mistakenly believe that there is plenty of time in the year, and we act accordingly. We lack a sense of urgency, not realizing that every week is important, every day is important, every moment is important. Ultimately, effective execution happens daily and weekly — not annually. 

If my goal is to lose 30 pounds by December 31, 2016, it's very tempting to start "next Monday" … and of course, more often than not, "next Monday" never comes. 

Let's redefine a year: A year is no longer 12 months; it is now 12 weeks. There are no longer four periods in a year; that's old thinking. Each 12-week period stands on its own — it is your year.

Now you have a new end-game date to assess your success (or lack thereof). It narrows your focus to the week and more to the point, the day, which is where execution occurs. The 12-week year brings that reality front and center. When you set your goals in the context of a 12-week year, you no longer have the luxury of putting off the critical activities, thinking to yourself that there is plenty of time left in the year. Once 12 weeks becomes your year, then each week matters more; each day matters more; each moment matters more.

The result is profound. Here are three steps to help you achieve more in the next 12 weeks than most will in 12 months:

Set a 12-Week Goal: 

Annual goals are helpful, but they lack immediacy and urgency. Twelve-week goals create focus and urgency.

Get focused on what you want to make happen over the next 12 weeks. The goal should be an outcome: "I will lose 10 pounds of body fat by March 31, 2016" or "I will replace 6 pounds of body fat with 6 pounds of lean muscle (my weight will not change, however my body fat % will drop significantly, as will the size of my body) at the end of 12 weeks."  Your goal should represent significant progress towards your longer-term vision that you worked on earlier in the week (see Monday and Wednesday's emails).  Again, limit your goals to a maximum of three and make certain each goal is specific and measurable.

Build a 12-Week Plan: 

Twelve-week planning is so much more effective than traditional planning because it is more predictable and focused. The key here is less is more. A 12-week plan embraces the notion of being great at a few things versus mediocre at many.

For each goal, you will need to identify tactics. Tactics are the daily and weekly actions that drive the accomplishment of the goal. If the goal is the "where," then the tactics are the "how." Here again, less is more. Keep it focused on the critical few. Identify the four or five actions that you need to take daily and weekly to accomplish your goal, those are your tactics.

  • Workout five days per week, combining strength and cardiovascular exercise
  • Eat 1250 calories per day comprised mostly of lean protein, fruits, veggies, and some grains
  • Get a minimum of 7 hours of sleep per night and sleep in one day per week
  • Stretch and foam roll after every workout and schedule one professional massage once per month

Apply the Weekly Routine: 

Having a goal and a plan is helpful, but it's not enough. The key to your success is executing your plan. To ensure you execute at a high level, adopt the Weekly Routine. If you do the following three things on a weekly basis you can't help but get better.

The Weekly Routine:

Plan your week — Take a few minutes at the beginning of each week to plan your week. Use your plan to identify the tactics that are due this particular week. The plan is not a glorified to-do list; rather, it reflects the critical activities that needs to take place this week in order to achieve your 12-week goals.

Score your week — At the end of each week you will want to score your execution. In the end you have greater control over your actions than you do your outcomes. The most effective lead indicator you have is a measure of your execution. You are scoring your execution, not your results. Calculate a weekly execution score by dividing the number of tactics completed by the number of tactics due.  Each workout for the week equals one tactic (five total).  Each day you eat 1250 calories represents one tactic, or seven for the week.  Same with each day you get seven hours of sleep (seven total).  In our example above, stretching and foam rolling after every workout would be another five due tactics at the end of the week.  In total, using this example, you'd have a total of 24 tactics due each week.  If you hit all 24 for the week, you got a perfect sore!  Well done!  If you're serious about hitting your goals, you need to hit 21 out of 24 tactics each week consistently 12 weeks. 

Meet with a peer group – Did you know that you are seven times more likely to be successful if you meet regularly with a group of your peers? Find two to three other people who are committed and willing to meet for 15 to 20 minutes each week. In your meeting, report on how you're doing against your goals and how well you're executing. Encourage and challenge one another.

That's it! Three simple steps. Plan your week, score your week, meet with a group of peers. Do them, and you will improve. Here's the catch: The steps are easy to do, and even easier not to do. So make a commitment to engage with them for the next 12 weeks and watch what happens!

Your friend in fitness,

Brian Calkins

NSCA-CPT, ACE

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Adventure Boot Camp for Women | 9078 Union Centre Blvd, Suite 350, West Chester, OH 45069 | 513-407-4665

Thursday, August 20, 2015

Why America is getting weaker ...

A recent television commercial advertised the wonders of a new type of cat litter. The scenes transition from a woman in a parking lot loading her car after shopping, who throws the cat litter to a man on a bicycle, who then throws it to the person in the next scene and so on. How is this possible? Because the cat litter is a new kind of ultra-lightweight cat litter.

Everything is getting lighter, easier and less difficult. At the same time, humanity is getting heavier, everyday life feels harder and more difficult, with many people feeling exhausted despite having done very little taxing physical work on any given day. We keep lowering the physical bar for ourselves and our physiology is adapting by reducing our capacity as well.

Yet we want to live in capable bodies and feel good while going about our day. In our workouts, we want to see results for our efforts. A prominent "celebrity trainer" insists that women should never lift more than 3 pounds, which is like telling every mother and grandmother to never pick up or hold her children or grandchildren—ever again. How does such unequivocally terrible advice not get you stripped of celebrity-trainer status? Because many people—especially women—are often more terrified of looking manly than they are of living in an unfit, incapable body.

In general, females naturally have less testosterone than men and as a result, their bodies are less responsive to the muscle-building effects of properly executed strength training. It is very difficult for men to build large muscles, and it takes significantly more effort for women to do so.  More on this …

One universal truth of the human body that helps explain many physical phenomena is that our biology is adaptive. Muscle makes your body more capable, and feeling more capable allows you to do more things in everyday life and in your workouts. Bringing a challenge to your physical self makes your body build itself stronger to meet the demand of whatever the next challenge might be. This adaption eventually delivers a feeling of confident movement that is like no other.

But we have to ask for it. And heavier weights are the question.

We have to ask our bodies to build some muscle. With the physical demands of life getting too easy (riding mowers, ultralight cat litter, my Kroger now shops for me and delivers my groceries to my truck, even the TV remote is too much effort, according to Jim Gaffigan etc.), we have two options:

  • Do everyday things the hard way, or
  • Do heavier strength training.

How do you know if it's a "heavy" weight level?  Choose a pair of dumbbells that forces you to do nine reps or less. 

The last point is the critical factor. Lifting a pencil for seven reps isn't going to do any good. When I've had a particularly stubborn client resist increasing resistance, we do the following: I have her perform a set with whatever weight she wants, but the rule is that she cannot stop until she feels like she has to. With most typical weights people choose, they will be in the high teens or even close to 30 reps before this feeling occurs.  I've done this in camp as well – we'll keep doing a dumbbell curl, for example, until EVERYONE gets to muscle failure.  People sometimes think the goal is to be the last one still doing curls … we've gone for over two minutes doing curls, which does no one any good.  Pick a weight where you can't do 10 reps, and now you're lifting heavy. 

The experience of lifting for so many reps drives home the point that the weight can be safely increased without my having to explain away fears of lifting too much. Experiencing how capable you are makes you want to lift more. Sometimes to drive this point home with a client, I will talk to her about something distracting while she is performing an exercise so she loses count and I have her keep going until she feels fatigue. I'm keeping track of the reps and when she is done I tell her how many she did.  "Well done, you just performed 37 reps, which means we're ready to go up in weight!"

Keep in mind that "heavy" is relative to each person's ability, so it doesn't mean that some day we'll all be dragging a jet down the runway with our teeth (sorry hard-core Crossfitters, just not gonna happen!).  Rather, we simply need get comfortable using a little more weight than what we're using now, until we get to the point of failure at nine reps or less (with GOOD form). 

If you're not a believer in heavy lifting yet, here's my deal with you: Try it for the next 4 weeks, and if at the end of the month you don't feel stronger, more capable, and leaner, you can go back to the lighter dumbbells ... Deal?

Your friend in fitness,

HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com

Wednesday, August 19, 2015

Play versus Exercise ...

For a moment, think about the effort and intensity you put into yesterday's workout.   We started with the shoulder series – three rounds of very intense effort.  Then we had the lower body series – 10 minutes working your legs.  Next, four triceps exercises in a row!  And then we finished with the partner squats/jump squats + pushups/chest press/6" killers. 

Imagine attempting to duplicate today's workout on your own, at home or in a gym.  It can be done, no question.  But would you have sprinted as fast, and worked as hard to get in your squats and jump squats?  With the same level of focus and determination, without having a concern for your partner back at the mat doing pushups, chest presses and six inch killers?  Probably not.  You had that sense of "my partner is counting on me getting back to give her some relief from those pushups!"

I often say, "tomorrow's going to be fun!"  Sure, three versions of triceps kickbacks + up/down planks without rest is hard, and I'm sure you think that I'm not quite right by calling that "fun!"  But it sure beats trying to duplicate today's effort working out by yourself.  At home with that same old playlist, or in the gym next to 1987 Spandex Man grunting and growling with each Barbell Press he musters. 

You work MUCH harder with a partner, as part of a team, or in a group, than going it alone.  And when the workout is over, you know there are several other women that went through it all with you. 

Think about you little ones kids if you have them, or think about when you were a kid ... you didn't have a gym memberships.  They/you play(ed).  All sorts of ways - in sports, in the backyard, the cul-de-sac, all kinds of made up fun games.  Kids don't "exercise" yet they get more exercise than we could ever dream about getting. 

Two weeks ago on vacation I was having dinner at a beachside restaurant, under a canopy, overlooking the ocean.

There were other tables all around me with several families. Kids who had grown bored of grownup talk had abandoned their seats and were playing on the beach.

My daughter followed suit and quickly kicked off her flip flops and darted into the sand to build structures, jump from sand dune to dune, and play some made up game to protect the universe from alien invasion. 

The kids were wielding imaginary swords, fighting off a horde of imaginary ninjas or perhaps pirates and—thanks to their lightning-fast reflexes and karate chops—seemed to be winning.

After a series of kicks, rolls, jumps and sound effects, my daughter popped triumphantly to her feet, hurtled down another sand dune, and sprinted back to our table for a quick update on her victory over the evil aliens.

For most kids, physical movement is a joy. It's an inherent part of play, and it's just how they get around. It's what they do for fun, to get home from school, or to escape a band of pretend pirates.

They don't move around begrudgingly, because they feel like they have to. They move around because it's fun.

We may not have the luxury of saving the world as ninjas on a beach as the sun sets … but we CAN find ways to make exercise fun and interesting.

And tomorrow we'll talk about why finding the fun in our workouts is so important.

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com

 

Monday, August 17, 2015

Why doesn't this just GO AWAY?!?

The number one, all-time worse, ridiculous fitness myth ever …  

WOMEN GETTING BIG, MANLY ARMS OR BULKING UP FROM LIFTING HEAVY WEIGHTS.  

Defined, toned arms and legs?  Sure.    

But manly?  It's not gonna happen.

To develop big muscles we need a mega boost of testosterone, levels not available in the female body, possibly some anabolic supplements only available on the black market, and an excessive strength training program that involves several hours per day, no cardio … clearly an approach we don't follow in boot camp.

So here's why we think you should lift heavy: 


1.  First of all, heavy weights aren't great for every exercise.  When we isolate different aspects of the shoulder, for example a front raise and side raise, you definitely won't be able to go heavy... at least not while maintaining good form... and without injuring yourself.  So we aren't saying pick up a set of 15 or 20 lbs and start using them for every exercise.


But think of squats and dead-lifts, chest presses and rows.  Your legs are strong - they carry you around every single day - and they can handle heavier resistance than 5, 8 and even 10 pounds.


2.  If you want to change your body - you have to change what you're currently used to doing.  Think about what you carry around each day and what you do.  A good friend carried her daughter around, even when she weighed 25 – 30 pounds.  If she wants to challenge her body, she's got to lift heavier weight than that.  So when she works out, she's squatting or deadlifting with 25 lbs (sometimes more) in each hand.  And besides helping to increase her leg strength - using heavier dumbbells makes carrying her daughter around MUCH easier.  And, up until 6 months ago, her workout consisted of ONLY the elliptical machine!  


3.  You can SIGNIFICANTLY reshape your body.  In talking with women over the years, that's one of the most important things I hear that you want.  Working with heavy weights changes your shape, proper nutrition changes your size. 


4. You'll build muscle making you a lean, mean fighting machine!  And since building muscle does lots of wonderful things for your body, like burning calories, building bone density, correcting muscle imbalances and helping you fit in smaller clothes and feel FIT, it's the thing to strive for.


But it only happens when you push your body to do more than it's currently used to doing, and lifting a weight that your body finds challenging.


So game on -- if you're not reaching muscle failure on round 3 of our strength training series, let's make a commitment to start lifting heavier weight levels.  Here's a short video demonstration:
http://youtu.be/etZWty-CYXQ
Your friend in fitness, 
Brian Calkins

Thursday, April 16, 2015

Do Carbs Make You Fat?

A couple of days ago I was talking with a boot camper who was really confused about carbohydrates.

Frankly, it's easy to see why.

For years the popular diets encouraged us to eliminate carbs or at the least to minimize them.

These diets were essentially telling us that 'carbs make us fat'!

Hmmmmm.....

Yes, they certainly can add to our waistline, if we eat too many (but that's true anytime we eat more calories than we burn).

Carbohydrates truly are incredible for you ...

... or they can be terribly bad for you.

An apple is a carbohydrate. Strawberries, blueberries, and every other piece of fruit and vegetable are carbohydrates.

So are soda, cookies, cakes, and pastries.

There is obviously a big difference among those.

Think of your muscles like the engine in your car. And carbohydrates like the gas that fuels your engine.

Your engine requires gas if you want to drive. Likewise, your muscles require carbs if they want to move.

If your car just sat in the garage and was never used, it wouldn't need gas. But the more you drive it, the more gas you need.

The more you move, the more carbohydrates you need. Hence the reason I like to say "earn your carbs." Earn them through physical activity.

And the key is that most of them should come from fruits and veggies -- that's how you get to the levels recommended -- on Friday we issued a challenge for 5 per day, but if you REALLY want to see results, 5 is a minimum and 10/day is ideal (fruits & veggies combined).

Make sense?

And one more thing...bleached, enriched & processed carbs, when you eat them, it's like putting regular unleaded gas into a high performance sports car that requires premium unleaded.

Our bodies truly are high performance machines. Yes, they will run on junk fuel, but you'll need MORE of it (leading to too many calories), and our bodies won't respond well on the bad fuel.  Just like that Porsche won't perform optimally on crappy gasoline.

Put the right fuel into your body, and you feel great, you experience optimal energy, reduced stress, and function at your peak capacity!

So, stock up on fruits, veggies, 100% whole grains, and you'll be ready to take on the world!

Want a simple tip to eating the right carbs?

Strive to put foods in your body that contain 5 ingredients or less.

  • Apple = 1 ingredient.
  • Peach = 1 ingredient.
  • Spinach = 1 ingredient
  • Broccoli, mushrooms, peppers, banana, grapes all have 1 ingredient.
  • Quaker 100% Whole Grain Oatmeal = 1 ingredient. 100% whole grain rolled oats.

On the other hand, if you eat a Krispy Kreme doughnut, you'd get a whooping 61 ingredients, here they are:

1. Enriched white flour contains 2. bleached white flour, 3. Niacin, 4. Reduced Iron, 5. Thiamine Mononitrate, 6. Riboflavin, 7. Folic Acid, 8. Dextrose, 9.Vegetable Shortening (Partially Hydrogenated Soybean and/or Cottonseed Oil) 10. Water, 11. Sugar, 12. Soy 13. Flour, 14. Egg Yolks, 15. Vital Wheat Gluten , 16. Yeast, 17. Nonfat Milk, 18. Yeast Nutrients, 19. Calcium Sulfate, 20. Ammonium Sulfate, 21. Dough Conditioners, 22. Calcium Dioxide, 23. Monocalcium Phosphate, 24. Dicalcium Phosphate, 25. Diammonium Phosphate, 26. Sodium Stearoyl-2-Lactylate, 27. Whey, 28. Starch, 29. Ascorbic Acid, 30. Sodium Bicarbonate, 31. Calcium Carbonate 32. Salt, 33. Monoglycerides 34. Diglycerides, 35. Lecithin, 36. Calcium Propionate (Preservative) 37. Cellulose Gum, 38. Malted Barley Flour , 39. Natural Flavors 40. Artificial Flavors , 41. Enzymes, 42. Sodium, 43. Caseinate, 44. Corn Maltodextrin, 45. Corn Syrup Solids and 46. BHT (to Help Protect Flavor). Glaze Contains: 47. Sugar, 48. Water, 49. Corn Starch, 50. Calcium Carbonate, 51. Calcium Sulfate, 52. Agar, 53. Dextrose, 54.Locust Bean Gum, 55. Disodium Phosphate, 56. Sorbitan 57. Monostearate, 58. Mono- and 59. Diglycerides, 60. Artificial Flavor , and 61 Salt.

Five ingredients or less will eliminate the garbage food, help you feel great, and lead to the results you're after MUCH faster!

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com

Tuesday, April 7, 2015

Now Hiring Boot Camp Instructors

Adventure Boot Camp is looking to add two part-time All-Star Human Beings to our team of All-Star Instructors. 

You don’t need a certification to start (we’ll help you get that).

You don’t need experience (we’ll provide that in your training).

You don’t need to be a crazy, obsessed fitness freakazoid!  No, normal everyday All-Star Human Beings are just fine.    

You just need to be an awesome person who wants to join an awesome team.  We’ll help you with the rest!

Adventure Boot Camp All-Star Instructors all have the following in common.  They …

  • Wake up at 4am excited to make an IMPACT in on the women of Adventure Boot Camp!
  • Deliver their BEST, regardless of what else is going on in their life.
  • Are driven NOT by the paycheck, but rewarded through the difference they make every day in the lives of women they touch!
  • Love helping others, and love to help women become their best!
  • Understand that opportunity to live your passion only comes through work and dedication.
  • They didn’t have experience or certifications when they started either.  

If you feel you’d be a GREAT teammate on an All-Star team, fill out the Adventure Boot Camp Instructor Application online here: http://www.cincinnatifitnessbootcamp.com/Employment.html and take the next step!

Please share with anyone else you think would make a GREAT addition to our team of All-Stars!  Thank you!

Brian Calkins

NSCA-CPT, ACE

 

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HealthStyle Fitness, Inc. | 4700 Smith Road, Suite C, Cincinnati, OH 45212 | 513-407-4665 | www.CincinnatiFitness.com