Monday, April 18, 2011

"The Essentials" of Fitness Success (part III) ...


Last week we talked about creating a level of motivation that'll carry you toward fitness success. 


I gave you an audio and step by step nutrition guide so you can take all the guesswork out of what and how to eat for optimal results.

We also talked about the MOST effective way to maximize your workouts.  Seated isolation movements are a thing of the past.  Compound movements with multiple exercises put together in a metabolic circuit is optimal for burning calories, losing fat, and developing a lean, healthy body.  

And today, I want to talk about accountability, and give you another GREAT resource. 

In terms of accountability, or the critical key to the follow through, think about the MOST successful people you know.   

For me I think of people like Lance Armstrong, Joey Votto, Bill Gates, Oprah ... Olympians, US Presidents, etc.  
The one thing they all have in common is that they surround themselves with a GREAT team and great coaches. 

For example, Lance Armstrong has countless assistants - trainers, massage therapists, dieticians, chiropractors, etc.  

Every CEO has a board of directors that she is accountable to.  The President has his cabinet, as well as numerous other advisers and consultants (or coaches).

One big reason people have difficulty accomplishing their goals is they try to do all the work on their own.  In other words, they try to do everything in a vacuum, all by themselves, and without outside assistance.

Remember this: We do not get any extra points for doing life all by ourselves!  In fact, studies show you are far less likely to accomplish what you really want in life by going it alone. 

There's synergy in a group, 1 + 1 = WAY more than 2, and they have exponential power, and substantially higher energy.  The whole is greater than the sum of its parts. That is synergy.

How can you apply this to your life?  To your health and fitness?

Surround yourself with the right people.  Positive people that support you, your goals, dreams, desires, and help you get results.  In the health and fitness area of your life, you want to be around those that exercise consistently, and make quality food choices.  

We become like those that we're surrounded by. 

Put yourself in fitness programs or environments that support and foster YOUR growth and YOUR success.   

Find coaches that can see the things that you cannot (we all have blind spots, even Lance Armstrong and Oprah), and then support you in making positive change.  One of the greatest coaches of all time (John Wooden) said, "A coach is someone who can give correction without causing resentment."

With the right team, and the accountability factor in place, you're WAY ahead of the masses attempting to "go it alone".  

Then add in the progressively challenging workouts, follow the 90/10 nutrition principal, and renew your motivation (your WHY) for your fitness daily ... and success will be YOURS!

Resources for you:

Here's the nutrition audio and recipe guide with your step by step calorie needs (including the 90/10 principal).
Here's the sample workout.

Here's a Grocery Shopping Tour video to help you navigate through the maze of madness (the junk) and find the foods that will support your goals.  There are 3 videos, totally about 20 minutes. 

Have a Terrific Monday!

Your friend in fitness,

Brian Calkins 
NSCA-CPT, ACE 
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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 |513-407-4665, x-105 | www.CincinnatiFitness.com

Tuesday, April 12, 2011

"The Essentials" of Fitness Success (part II) ...


... Last year I wrote about a horrific experience I had. 

I described it like a bad movie playing over and over in my head.  

I shared my experience of going to a fitness center to run on their track (It was 98 degrees outside and I had to get my 7 mile run in, preferably without heat exhaustion.  :)

I spent an hour on their track, circling above the workout area below, watching WELL MEANING people do HIGHLY ineffective exercise.  

The thing that was upsetting to me was this ... there were gym trainers all around, and at least 2 gym managers (that I could see) that didn't seem to care that THEIR customers were exercising in a manner that produced results or not.

Members were doing a seated exercise, then resting, doing it again, resting again ... and that very dated protocol simply doesn't deliver a leaner, toner, healthier, highly functioning body. 

The truth is that working all day (professionally) in a seated position results in short/tight hip flexors, short/tight pectoral muscles, and short/tight biceps, due to the posture adopted while seated.   Which is the NUMBER 1 reason why Americans suffer from so much neck and back pain.

And our gym workouts often magnify the problem with so many seated machines that isolate a SINGLE MUSCLE around a single joint (very ineffective exercise). 

And even IF we had the right workout program, if that program hasn't been changed SIGNIFICANTLY in the past 4 weeks, the body is NO LONGER improving.  

Effective workouts should be done in 60 minutes or less.  They should be metabolic in nature (meaning using A LOT of calories and working A LOT of muscles).

They should combine multiple complex movements that use as many of your muscles as possible, while cranking up your heart rate AT THE SAME TIME.  

The take-home message?  We've got to continually mix up our workouts in order to get results. 
Metabolic circuits beat out the machines hands down, it's not even a close competition.

And that goes for the treadmill and elliptical machines too!

There's nothing wrong with treadmill running, especially if you're training for a race and the weather outside is bad.  And an elliptical is GREAT if you're having knee, hip or low back issues and need to reduced the impact of training. 

But all things considered, you burn WAY more calories and you develop SUBSTANTIALY leaner, firmer, toner, and better looking muscles with metabolic circuits.  

So remember, you've got to challenge your body in a fresh NEW way each time you workout.  

And you've got find something (even something small) to ENJOY about your workouts so that you can STICK to a routine that delivers the changes you're looking for.

I hope that makes sense ... if you need more information on any of this, just hit reply and I'll follow up with you.
Here's a workout from a few years back that you can do to mix things up a bit: http://www.cincinnatifitness.com/sample-workout.html

Have an AWESOME day!

Your friend in fitness,

Brian Calkins 
NSCA-CPT, ACE 
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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 |513-407-4665, x-105 | www.CincinnatiFitness.com

Thursday, April 7, 2011

"The Essentials" of Fitness Success (part I) ...


Last night I was at Kids First Sports Center for a couple of hours.  Kayla (my 4 year old) does swimming and Tumble Bees there.

I'm a huge fan of Kids First.  Kids are having fun, smiling, and burning up their energy with GREAT coaches.  Moms are watching the kids and chatting with each other.  The conversations are entertaining.

And since we have a boot camp at Kids First, sometimes I run into campers.

I want to share a conversation I had last night as the first in a series of 3 emails that will give you ALL that you need to substantially IMPROVE your health and fitness. 

Here's the conversation:

Lady: You're the boot camp guy, right?

Me: [Smile, Laugh], Yeah. 

Lady:  That's what my friend told me.  I just signed up for boot camp begins April 25th. 

Me: Very cool!  I'm excited you'll be joining us ... you're going to have a lot of fun!  What made you decide to sign up for camp?

Lady: I need to lose 20 pounds.

Me: Why is that important to you?

Lady: Because I've been busy raising my kids and I just don't like how I feel.

Me: Good for you.  One of the cool things about camp is that you get your workout out of the way before the kids need you.  Why else do you want to lose 20 pounds?

Lady:  Well, I don't have much energy, and I know when I exercise at least 4 times a week, I'm a whole different person. 

Me:  Excellent!  So you're a better YOU, and thus a better mom?

Lady: Yes!  I feel good about myself after exercising, and it helps me eat better all day long. 

Me:  Perfect.  More energy, more mental and emotional clarity, better mood and self esteem.  GREAT reasons to work out consistently.  Any other reasons why you joined camp, and want to lose 20 pounds?

Lady: Yeah, my clothes don't fit anymore!  [Laughs].  

Me:  Do you have a favorite pair of jeans or an outfit that you want to get back into?

Lady: Half of my closest doesn't fit anymore.    

Me:  Okay, let's pick one outfit to use as a gauge.  I want you to hold off until Friday after week 2 of camp, but then you should try it on to see how it fits.  Then once a week keep trying it on.  I'm going to send you an audio that I want you to listen to about what and how to eat.  Then of course, show up each morning and work at your own personal best.  Okay?

Lady: I can do that!  [Smile]

Me:  Also, I'm going to send you a summary of this conversation tomorrow.  I want you to keep it with you every day you're in camp.  Promise me you'll look at it every morning when you wake up, once again before camp starts at 5:30, once on your way home from camp, and one more time during the day.  Deal?

Lady: Yes, deal.  [Inquisitive look]

Me:  You're gonna do AWESOME over these 4 weeks.  I can't wait to hear about how your outfit looks on May 20th. [Smile]

Here's the summary that I sent the lady this morning:



Why I joined Adventure Boot Camp to Lose 20 Pounds:
  • Because I have a standard of how I look and feel.  Over the past few years I haven't been optimally living that standard.  Every day that I exercise and/or eat healthy foods I live according to my standard of looking and feeling good.
  • I am a role model for my 3 kids.  They follow my actions way more than my words.  They see what I eat and how active I am, and emulate my behaviors.  Mom is the most influential person in her children's lives. 
  • Because I feel good mentally, emotionally, physically after working out. And I feel good about me!
  • I am going to look GORGEOUS in my favorite outfit that I haven't worn in over 2 years!









  










My guess is this lady probably has several more reasons why she wants to lose 20 pounds.  The reasons either haven't occurred to her yet ... or she simply didn't feel comfortable sharing them with a guy that she just met.

Her success rate, as well as yours, will continue to grow as she "stacks" her reasons.  Her reasons will "pull her through" when challenges pop up (and they always do). 

Other possible reasons for her, and others, include:
  • Being more productive professionally.
  • Being more productive as a mom.
  • Making her husband's head turn (or boyfriend, or guy you're interested in).  Hey, I'm just relaying what others have shared with me over the years!  It's a big deal!  :)
  • Being the best YOU that you can be.
  • I'm getting married in XXX months and want to look smashing for the wedding (enough said)!
  • Living longer, and experiencing better quality years.  Being in tip top shape when my kids have kids. 
  • NOT being a burden on my children in my senior years.
  • On my bucket list is to run a half marathon, full marathon, climb Mt. Whatever, travel the world [insert a bucket list item here which will require you to be optimally fit and healthy]
What are YOUR reasons?  I would love to add to this list (anonymously, I'll never share your name)!  

Make your own 3x5 card with STRONG, POWERFUL, EMOTIONALLY COMPELLING reasons.  Keep it with you at all times, and look at it AT LEAST two times every day to "propel you" towards your own health and fitness success!


Your friend in fitness,

Brian Calkins

NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4325 Red Bank Rd Cincinnati, OH 45227 |513-407-4665, x-105 | www.CincinnatiFitness.com