Success Begets Success
Restrictive diets, when done with a specific goal in mind, can be very empowering.
At least that was my experience last autumn when I gave Dr. John Berardi’s Get Shredded diet* a whirl. I dropped from 254 (16.8% body fat) to 232 (9.9% – an all-time personal low!) in just 8 weeks.
Not only did I shed a significant amount of fat, I actually maintained my strength during my ‘experiment’ (as a powerlifter in a previous life, there is always going to be that part of my ego that needs to feel strong like bull).
Even though my goal was to get my body fat into the single-digit range, the end result wasn’t nearly as empowering as the day-to-day feelings of superiority that came with succeeding.
I knew there would be challenges along the way, but because I was prepared for damn near anything, every single ‘Get Shredded’ meal gave me a sense of winning. I conquered a program that most people would ‘modify’ (read: render useless) before they even get started.
And the more I succeeded, the easier the program became. What started out as a feeling of restriction or deprivation quickly became an ego-boost (not that I need it!) each time I made the decision to stick to the plan. As they say…
Success begets success
Unfortunately, failure usually works the same way. Think about that next time you’re waiting in line to order at a fast food drive thru. Or when you’re reaching for that after-dinner ‘treat’. Habits are hard to change – unless you’re willing to work at it one day – or even one meal – at a time.
So you’re probably wondering…
After I reached my target body composition, I did permit myself to go back to my normal eating habits – my weight eventually made it back to the low 250s. BUT – and here’s the interesting thing: unlike typical fad diets where you lose weight (mostly healthy lean mass) and regain it (mostly in the form of fat), I can now comfortably maintain my body fat at a leaner 13%-14% (over 2% lower than my previous starting point at the same weight).
Ultimately, I’d like to maintain my body fat levels under 10% year round. If I can just get my head past the idea that going under 230lbs is just “too skinny” for me while dieting down, I’ll look forward to taking on the Get Shredded diet again sometime in 2008.
*Get Shredded is an extreme variation of the original Precision Nutrition program and is not recommended until you have plenty of experience applying all 10 rules of nutrition. Even then, it’s suggested to use ‘Get Shredded’ for only 6-12 weeks every 2 years. Full details of the diet are available (via the PN online forum) to those who have purchased the Precision Nutrition plan.
Fine China
NOTE #1: for this (incredibly short) post to have any chance of making sense, you will need to click the links below and read a couple short articles (just don’t forget to hit your back button to return to “The Cup”.
Soy Milk = Poison?
Can soy milk really make you sick? According to a news story today, it can if you attend kindergarten at the wrong school in China.
Is it possible China’s also trying to poison us right here in the US?
It kind of makes me think the push for higher standards to eliminate so-called ‘junk food’ in US schools should be a little lower on our priority list. Instead, we might want to do what they did on American Idol last night – give back (food imported from China, that is).
Now will someone please pass the Oreos and a Diet Coke – if it’s made in the USA, it’s good enough for me.
NOTE #2: Don’t expect a blog post from me tomorrow. I’m getting up early to drive to NYC for another shoot. Unlike my missed day earlier this week, tomorrow is a PLANNED break from blogging. If you’re lucky, maybe – just maybe – I’ll throw out an extra one over the weekend to hold you through ’til Monday!
What Would YOU Do?
Yesterday, you may have noticed I didn’t post to “The Cup”. My schedule took some unexpected turns and before I knew it, yesterday became today.
Maybe I should lower my expectations about how frequently I can write?
Would it make more sense for me to use generic, run-of-the-mill articles?
Or should I consider quitting blogging for good?
No, no and hell no!!
Yet these are the same kind of responses many people have when they miss a workout or fall off thier goal-supportive nutrition plan.
I struggle to understand why.
Seriously – life happens. Failing is a sign that you’re making the effort. If you don’t fail, it’s because your not even trying. The ones who get back up and try again (and again and again and again…) are the ones who have the bodies to show for it.
If you’re expecting perfect adherence to a fitness plan, you’re setting yourself up for failure.
An “A” for effort is what makes the difference between fit and fat, slow and fast, strong and weak.
I know it’s cliche (as is much of today’s post), but fitness really is a journey. Detours (planned or otherwise) give your journey a unique personality.
Learn to enjoy your journey wherever it takes you – just don’t lose the map altogether.
"Mighty" Joe’s Greatest Hits?
Before I started the Morning Cup of Joe, I cut my blogging teeth on myspace.
In a blast from the past, here’s one my more memorable posts for your listening pleasure…
(but you’ll have to sing it yourself)
Sing to the tune of the “Beverly Hillbillies” theme
Well let me tell ya’ story ’bout a guy that didn’t squat.
All he did was bench, so a chest is all he’d got.
Then one day as he was walkin’ ‘cross the beach,
Got stuck there in the sand, buried right up to his knees.
Twigs, that is. Skinny legs. No calves.
***
So his trainin’ partner dug him out ‘n’ said, “you better hit the weights -
we’ll start to squat and deadlift now before it gits too late.”
Then as he was growin’ ‘n’ putting on some size
He finally got acquainted with the muscles of his thighs
The vastus group. Rectus femoris. “Hammies”.
***
Next summer on the beach, he sure didn’t look the same,
Symmetry and balance ‘came the reason that he trained.
Tho’ he still walked like a primate with arms puffed out at his side,
The deadlifts helped his back get thicker, not to mention strong and wide.
Lats. Rhomboids. Erector spinae.
***
(Here it is – the big finale you’ve been waiting for! Sing double speed…)
Now I’d like to thank y’all – for list’nen to my song.
I don’t mean to make ya’ll think bench pressin’s always wrong.
I only want to point out that there’s a whole lot more to fitness,
Fortunately for you, my friend, that’s the nature of my biz-ness!
Program design. Private consulting. Freelance writing.
***
Lyrics by “Mighty” Joe Stankowski
Spotted WHAT??
According to this article, Dutch scientists are now hoping to develop “foods that can prevent obesity by making people eat less”.
I don’t mean to burst any Dutch bubbles here, but as I mentioned in a recent post, I lived in England for a few years. From my experience overseas, I’m fully confident the Brits have already crossed the bridge and mastered the skills of creating food that people wouldn’t want to eat.
While I hoping to return to the US with a slick new James Bond accent, I came away with something much more valuable – a true appreciation for the culinary artistry of Taco Bell.
Imagine sitting down in a restaurant, opening the menu and having to choose from traditional British fare such as:
Bubble & Squeak
Toad in the Hole
Black Pudding
Lardy Cake
Bedfordshire Clanger
Steak and Oyster Pie
or
Spotted Dick
Feeling hungry yet?
I quickly figured out why our neighbors across the pond drink so much alcohol.
I could go on and tell you how they’d add baked beans to any recipe (beans on toast, baked bean pizza, etc), but I’d worry that it would come across as cheap filler for an otherwise tasteless blog post.
Veel Geluk, my Nederland-ish friends, but if you want to be “first” at something, you might consider creating wooden cross-trainers or tulip bulb flavored energy bars.
Reality Bites
I feel the need to get a few things off my chest today, but let me start by making this perfectly clear:
I have NEVER cast a single vote for American Idol, Dancing with the Stars, or any other so-called “reality” TV show.
I also think The Bachelor is a ridiculous use of network television airtime – but since people watch it, I’m willing to comment on it.
Critics of American Idol contestant Sanjaya Malakar say he didn’t have a strong voice.
I’m going to guess he couldn’t deadlift much, either. Maybe he should’ve spent less time on his hair and more time thinking about pumping iron and consuming protein shakes.
An online gambling site has people betting if Heather Mills’ prosthetic leg will fall off during competition on Dancing With The Stars.
I think a more interesting wager would be whether or not Joey “Fat One” Fatone had to pay for his copy of the newly released Dancing with the Stars: Cardio Dance DVD. At least it’s good to see that he’s starting to drop some of those extra pounds he was carrying when this season started. [NOTE: It's always good to support people named Joe(y)]
I still can’t understand why ABC’s The Bachelor is considered a reality show…
…when the only thing Navy officer/doctor/triathlete/bachelor Andy Baldwin has to do to motivate a group of women to swim laps, ride a bike or run is hand out a few roses each week. Yet highly skilled personal trainers - paid to help people develop the exercise habit – often have to fight tooth-and-nail just to get their clients to show up for their workouts.
Maybe the reality is that florists are the ones most capable of helping America get in shape.
Been There, Done That
Like many people, I like to consider myself as being ‘well-rounded’. And I’m not one to brag, but I have always been kind of proud of my many claims-to-fame. To give you a better picture of the man behind the blog, I figure today’s as good a day as any to share some of my more memorable moments.
I always wanted to see – make that experience – the world and I’ve been fortunate and am extremely grateful to have traveled to more than 20 different countries (so far!); I even lived in England for more than 3 years.
I’ve experienced the view over Paris from high atop the Eiffel Tower, toured many of the great cathedrals of Europe, walked through 800-1000 year old castles in Scotland, enjoyed an outdoor wine festival in Budapest and had pizza the way it was intended to be made on the shore of Lake Como in northern Italy.
Years before the destructive tsunami, I snorkeled in the Maldives – at one point, I was swimming in about 30′ of water and looked down to see a trio of white tip reef sharks. It was cool to be so close to nature, but I’ve never been a great swimmer – in fact, I splash around like a wounded seal – so when I lost track of the 3rd one, you better believe I got the hell outta the water!
There was also the time I jumped out of a taxi without paying shortly after arriving in Athens, Greece. I’m sure my forehead had a big TOURIST stamp and the driver was obviously trying to ‘take me for a ride’. While I may have been clearly out of my normal environment, I ain’t no sucka’!
Getting back to fitness (the main theme of this blog, in case you forgot)…
When I was in high school in the late 1980s, I (along with several of my football buddies) had an opportunity to work out at a private residential fitness center in Chicago where we shared equipment with Mr. T. I remember as he finished his workout and was on the way out the door, he told us (in the way that only a guy with a Mohawk and dozens of gold chains around his neck could), “be cool brothas”.
In my 20s, I trained alongside powerlifting legend, Ed Coan, for more than 4 years at Quads Gym in the south side of Chicago. During this time, I learned how to get strong – REAL strong. If you’re unfamiliar with the sport of powerlifting, Ed is basically the Tiger Woods equivalent of his sport. (What would you say if Tiger asked if you wanted some help with your golf game?) Ed trained with such super-human weights and intensity, he would often spit blood after a set.
That reminds me, I met Gene Simmons at a tattoo convention in NJ a few years ago. Rather than give him the typical, “I’m the biggest KISS fan ever” line (actually, I prefer Iron Maiden anyway), I walked up to Gene, said hello and asked him what the last good album was that he listened to. Would you believe he told me, “Patsy Cline’s Greatest Hits”??!! (his reasoning: “She sold more records than anyone”) I also met “Vanilla Ice” at the same event, but I can’t say I’m particularly proud of that – although he did sell me some tattoo care oinment.
But I digress…
Over the years, I’ve carried the title of Official Fitness Trainer of Miss Delaware USA, worked with models, doctors, an actor and countless ‘regular’ people, too. My professional advice and ideas have appeared in books, magazines, websites, radio and television – I’ve become known as something of an “expert” in my field, but I still have to pay full price when I get my car washed.
Today, in my mid-30s, I suppose I could sit back, satisfied with my accomplishments and the knowledge that I’ve already gained, but experience is an addictive thing. The more you get, the more you want. And I’m just getting started.
Perhaps Einstien said it best: “The more I learn, the more I realize I don’t know. The more I realize I don’t know, the more I want to learn.”
My most telling claim-to-fame?
Even though I wish the number was still zero, I’m still proud to say I’ve only used an in-home training client’s bathroom ONE time. Such a rarity it is, she was even sure to point out the fact that I never do that. (By the way, I don’t think I ever thanked you for making that experience so uncomfortable, Liz!)
What’s The Difference?
In my world, there is a definite line between intentional exercise and incidental activity.
Here are my simplified descriptions/definitions…
Intentional: Physical activity done with the SOLE purpose of improving/maintaining one’s fitness levels.
Incidental: [aka 'active lifestyle', 'activities of daily living' (ADLs)] This would include mowing the lawn (grass had to be cut anyway, right?), washing the car (you know it was filthy!) and the infamous “taking the stairs instead of the elevator” advice (didn’t you to need to get to a different floor anyway?).
While incidental activity is an important part of overall health/fitness/wellness, for most people, it’s not nearly enough to bring about the kind of changes you’d hope for when taking the time to participate in a exercise/diet program. To put it another way, intentional exercise supports your (hopefully) active lifestyle.
Assuming there are no medical/physical limitations or other reasons for concern, I give my “rookie” clients a target of 5 cumulative hours per week of intentional exercise. There are many reasons for this… Perhaps the most important reason is to create the exercise HABIT.
Just like brushing your teeth… you wake up and do it, right? You don’t complain about how boring it is to squeeze the toothpaste out of that tube onto that ‘intimidating’ toothbrush… after doing it for so long, it’s just a habit that you do with little thought and you still get the benefit of clean teeth, healthy gums, etc.
Fitness isn’t all that different. By simply showing up on a regular basis, you’re going to benefit. Until fitness becomes a habit, there’s really not a lot of sense worrying about the ‘minor details’ (i.e. all that fitness-geeky program design stuff people like me get paid to do).
The Power of Intention
By getting used to doing something… anything, with the sole purpose of taking care of YOU and the details often take care of themselves.
You Must Be Joking…
As an occasional listener of talk radio, I certainly wouldn’t want Don Imus to feel like he’s the only one can tell a joke that goes over like a lead balloon, so here’s a few fitness-biz related attempts to get your day started on the right foot.
(Now I just have to hope that this post won’t someday come back to haunt me by preventing me from working with MSNBC or CBS radio)
*** *** ***
I became a personal trainer for two reasons: 1) I had no experience waiting tables and 2) I had no interest in becoming an actor.
What’s the quickest way to teach children to count to 10?
Send them to a weekend personal training certification course
Trainer: You weigh more than 300 pounds! How can you possibly say that you’re a light eater?
Client: The moment it becomes light outside I start eating.
What’s the difference between a personal trainer and a trained monkey?
When the monkey follows you around the gym counting to 10, it only costs you a banana
Why do personal trainers charge so much?
To pay for their spandex and hair gel addictions
What’s the difference between a personal trainer and a cheerleader?
(Sadly, there often isn’t any difference and there is no punch line to this “joke”. If you can’t tell the difference on your own, it might be time to drop your Curves membership or YMCA trainer and find someone who can really help. I recommend you start your search at IDEA’s trainer locator.)
A note to other trainers, coaches & fitness buffs:
If you ever feel offended by my blog in any way, lighten up. If you can’t laugh at yourself, what’s the point of living, ya know? The rest of you with a functioning sense of humor, feel free to reply with additional jokes.
It’s Not About The Workout (cont.)
Part II
Fitness program design can resemble a game of leap-frog in that you work to get ahead, then you’re in the back of the line again. But even in the game of leap-frog, the goal isn’t to stay in the same place – you’re always moving forward.
Here’s a simplified example of a progressive training program you could apply to most any resistance exercise. For now, let’s just say we’re talking about the bench press.
-
Week 1: 3×12 @ 185
-
Week 2: 3×8 @ 200
-
Week 3: 3×5 @ 215
-
Week 4: 3×2 @ 230
(FYI: if you’re not familiar with the notation above, in week one, 3 is the number of sets; 12 is the number of repetitions. The number after the “@” represents our fictitious weight)
There are a few key points I’d like to make with this example.
-
With a plan such as this, you gain the benefit of being able to look ahead and know exactly what you have to do. No more guessing in the gym.
-
This example has 2 primary constants: the number of sets and the specific exercise being used. By limiting the number of variables, you can get an idea what’s working and what’s not. This allows you to make personalized adjustments as necessary.
-
As you can see, the reps decrease each week. But how can this be considered progression? As your reps go down, your weights (read: training intensity) will increase. No more using those pink foam covered dumbbells for ump-teen sets of 10 useless repetitions week after week, month after month.
Now back to my original leap-frog concept. When you’re done with week 4, you go back to week one again, but this time starting at a higher intensity and always moving forward.
Here’s another example of this idea at work:
Cycle 1; weeks 1-4, you used weights of 185, 200, 215 and 230, respectively.
When you start cycle 2, where only a month earlier you were doing 185lbs for 12 reps, you now have a new starting point of 190-195lbs and all the other weeks follow a similar increase in intensity. Continue to repeat the cycle and now you’re finally able to make progress!
As I mentioned, this is an overly simplistic model and it does have some limitations, but hopefully you’re starting to get the picture. Each individual workout is only a small (but still important) piece of a much bigger picture.
To move forward, you must train progressively.
Next week, we’ll take a look at recovery and adaptation.
It’s Not About The Workout…
PART I
It’s funny how many people I hear from who all tell me the same thing: “I feel like I’m training hard and having good workouts, but I never seem to make any progress.”
There will always be those genetic-freaks who can succeed in spite of themselves, but for the rest of us ‘regular’ people, the secret to progress isn’t going to come in the form of a “top-secret” or otherwise magical workout.
There isn’t any specific exercise that will help you get in great shape either.
Real training success comes from the consistent application of an appropriate and progressive system.
Think of it this way: individual workouts are puzzle pieces; your training program (or call it a philosophy if you want) is the way you assemble the pieces. Before you know it, you’re able to see the big picture.
Many people (such as the ones I mentioned at the beginning of this article) waste the time they invest in their workouts by effectively pushing puzzle pieces around the table, hoping that they’ll somehow fall into place.
By changing the way you approach your personal goals, you can realize how simple it really is to unscramble the fitness puzzle.
…tomorrow in Part II, I’ll describe a simple approach to systematizing your training plan.
Protect Your Right To Bare Arms
Sorry this post is late today… had some connectivity issues this morning (argh!)
-JS-
**************
Though it may not actually seem like it in many part of the good ol’ U.S. of A. right now, but summer is creeping up on us quickly. The actions you take today will indicate just how good you’ll look once the temperature gets hot and those layers of bulky winter clothing start to fall away.
EXPOSED!
One of the earliest signs of warmer weather is the short-sleeved shirts. Before you know it, it’s all hanging out as soon as beach season is in full gear.
According to the second ammendment,
“…the right of the People to keep and bear arms,
shall not be infringed.”
Take pride in your country.
Train with a purpose.
Protect your right to bare arms.
Things Are Gonna Start Happenning…
“The new phone books are here! This is the kind of spontaneous publicity I need. My name in print. That really makes somebody. Things are going to start happening to me now.”
- Navin R. Johnson (played by Steve Martin) in The Jerk (1979)
The new issue (May ’07) of Men’s Fitness is just starting to hit the newsstands and I’m excited to see my name in print. Not for any specific article, mind you – that’s old hat for me now – but in the fine print at the beginning of the mag (pg 6 for those who are checking up on me). It’s taken a little longer than expected, but I’m now “officially” on the MF advisory board.
Now that it’s official, I’m sure it’s only a matter of time before I’m invited to the quarterly advisory board meeting in some tropical locale and hanging out with the natives of a yet to be named island paradise.
But more importantly, I’m looking forward to meeting you - my growing legion of fans – possibly on the MF summer tour (I’m assuming the American Idol contestants will be our opening act?). Or if that gig falls thru, maybe I’ll be able to sign an autograph for you at some Hollywood red-carpet event before I casually stroll inside with Christina Aguilera or Liz Hurley.
OK, I gotta admit – there is no MF summer tour planned (at least that I’m aware of) and it’s probably much more likely that we’ll just cross paths at a bookstore, or Costco, or maybe in the produce section of a grocery store. Chances are, you probably won’t even recognize me as the celebrity that I’ve become and the only person that’ll want my autograph is the girl I just handed my credit card to at the checkout register. But dammit, I’m not only in print – I’m in fine print and quite proud of it. Just let me enjoy my dream, will ya?
I guess what I’m really trying to say is THANK YOU to everyone at MF for making me look good in print for almost 4 years now (yikes!).
See you on the tour bus.
Great Scot!
My friend Alwyn Cosgrove is quite an incredible guy (even if he is Scottish).
Not because he’s an international Tae Kwon Do champion…
Not because he’s one of the most respected fitness coaches in the world…
Not even because he’s personally responsible for helping me get get my start writing for major fitness magazines…
It’s because Alwyn consistently and selflessly pays it forward.
You see, Alwyn literally had to win the fight of his life to be where he is right now. Fortunately, his personal strength during the last couple of years – along with some cutting edge medical attention (including a complete stem cell transplant last June) – helped him defeat advanced-stage cancer not once, but twice.
When Alwyn pays it forward, he goes all the way. For example, we were at a fitness industry conference in 2005 where he won a piece of training equipment that was easily worth $10,000. It would’ve been an awesome addition to his training studio in Santa Clarita, CA, but without blinking an eye, he immediately auctioned it off – and gave the proceeds to help victims of Hurricane Katrina.
In effort to pay it forward after his recent battle(s) with cancer, he called on many of the best and brightest in the fitness industry, including:
Adam Campbell – Alan Aragon – Bill Hartman – Bob Youngs – Brian Grasso – Chad Waterbury – Charles Staley – Chris Mohr – Chris Shugart – Craig Ballantyne – Dan John – Dave Tate – Dax Moy – The Doorman – Eric Cressey – Gray Cook – Brett Jones – Harry Selkow – Jack Reape – James Smith – Jason C Brown – Jim “Smitty” Smith – Jason Ferruggia – Jimmy Smith – Joe DeFranco – Joe Dowdell – Joe Stankowski – John Alvino – John Berardi – Julia Ladewski – Keith Scott – Lee Taft – Lori Incledon – Lou Schuler – Lyle McDonald – Mark Philippi – Michael Stare – Mike Boyle – Mike Mahler – Mike Mejia – Mike Robertson – Mike Rousell – Nick Grantham – Pat Beith – Pavel Tsatsouline – Rachel Cosgrove – Robert Dos Remedios – Ryan Lee – Steve Shafley – Susan Hill – TC Luoma – Todd Hamer – Tony Gentilcore – Tony Reynolds – Zach Even-Esh
Each of these experts contributed to Alwyn’s “little project” and now that it’s complete, this book weighs in at over 850 pages of the most cutting edge, practical advice to help you get lean, strong and fit!
If that’s not enough for ya’, hoping to help someone going thru the same kind of challenges he was faced with, Alwyn even included his personal journal entries he wrote during his time in treatment.
Now can I tell you the most incredible thing about this project?
ALL PROCEEDS GO TO THE LEUKEMIA & LYMPHOMA SOCIETY.
This is what paying it forward is all about.
Order your copy at www.liftSTRONG.com
In Alwyn’s own words:
I urge you to support this cause and purchase this CD. Your purchase WILL make a difference.
You are reading this today because I am alive after facing cancer twice.
I am alive today because of advanced medical treatment.Medical treatment discovered by research.
Research funded by money.
Money sourced from donations.
Donations from people like you.
Oprah’s Book Club Has Nuthin’ On This
Seems like everyone who’s anyone these days has a book club. Since I like to run with the big dogs, I figure it’s high time I put on my game face and make some recommendations of my own.
One of my all-time favorite books is “Facts and Fallacies of Fitness” by the late Dr. Mel C. Siff. I was fortunate to get a personally signed copy only months before his untimely passing in 2003.
Dr. Siff makes you put on your thinking cap as he challenges everything you thought you know about aerobics, flexibility, nutrition and beyond.
At over 300 pages, F&F really is a great read for both fitness professionals and ‘regular’ people alike.
Even though the first edition came out in 1995 – and to the best of my knowledge it’s been 4 years since it’s most recent printing – this book is still way ahead of it’s time.
To illustrate the basic philosophy of the book, here is a short excerpt from Facts & Fallacies:
RULES?
- A rule is not a law
-
A theory is not a law
-
A judicial law is not a scientific law
-
A guideline is not a law; it simply points the way
-
Scientific laws cannot be broken; judicial laws can
-
An hypothesis is not a law; an hypothesis is a theory
-
A theory has to be proved repeatedly to become a law
-
Most rules and laws are relative to some frame of reference
-
Beware of absolutes; almost everything is relative
-
Rules change; scientific laws do not; judicial laws do
-
Rules can be and usually are broken
-
Breakable laws are theories
-
Some rules should be broken
-
Look for undiscovered laws
-
Think before you rule
-
Question all rules
Good, bad or ugly, feel free to comment on this post if you’ve read Facts & Fallacies.
Click here to order Facts & Fallacies of Fitness by Dr. Mel C. Siff
Making Wise Choices – Poetry In Motion
As I’m sitting here drinking my morning cup of green tea, I came up with the idea of trying my hand at a little fitness-poetry; specifically, in the Haiku form which came to life during the Japanese Edo period.
The thing I really enjoy about Haiku is that you are forced to choose your words carefully since there are only 3 lines to each poem. Plus, if you paid attention in your high school English class, you’ll remember that each line must consist of 5, 7 and 5 syllables, respectively.Exercise and nutrition have a lot in common with Haiku poetry. To be successful, you must be respectful of the limitations within the art form and choose your actions wisely.
Now I can’t promise these are the what Haiku master Matsu Basho had in mind in the 1600s, but here goes…
I Need To Lift Weights
It Helps Me Become Stronger
In Body And Mind
Not Sure How To Eat?
Precision Nutrition Plan
Will Show You The Way
Determination
A Need To Do More Than Win
…I Must Dominate
Exercise At Home
Avoid The Crowd At The Gym
Get Fit On Your Terms
Strained Muscle. Now What?
I Should’ve Started With The
Ultimate Warm-Up
Save Yo’ Money, Honey
I was recently invited by Indianapolis based Coach Mike Robertson (co-creator of the Inside-Out Warm-Up and owner of Custom Fitness) to contribute to his new “Top 5″ project in which several experts describe the Top 5 fitness-related mistakes people make and how to fix them.
Here’s a small excerpt from my submission…
“Paying extra to get a commercial warranty on home fitness equipment is a huge waste of money. Unless you’re opening a training studio or have plans to train 12+ hours a day, consumer grade equipment is generally more than adequate for the home gym and it even comes with a better warranty.
Commercial equipment is expected to get extreme use in a gym, so not only will you pay more for the equipment, but the warranties are typically much shorter in duration and may come with additional limitations.”
For more of my tips on creating your own private 24 hour fitness center in any space, on any budget, click on over to HomeExerciseResources.com where you can download my FREE report - Creating the Ultimate Home Gym.
A Day In The Life
For those who are interested in seeing exactly what I was doing in NYC last week (and pretty much every other month, too), take a gander at this workout on the Men’s Fitness website. No, that’s not me in the pictures – my work is done on the other side of the camera. Essentially, I’m on-set as a consultant making sure the model stays injury free and represents the movements accurately.
Occasionally, we run into a glitch where a model can’t do a particular exercise due to tightness, weakness or some other limitation, so that’s when I jump into trainer-mode and work my mojo so they can perform the movement for the shot.
It’s really kind of cool to have a part behind the scences, but truth be told, I just go for the catering.
New Weight Loss Drug Discovered?
I just read a story about a recent drop in methamphetamine use in some regions of the good ol’ U.S. of A.
What does this have to do with fitness, you ask?
Let’s take a closer look at this year’s Men’s Fitness poll listing the fattest & fittest cities in America, and I’m sure you’ll come to the same conclusion that I did.
No doubt, you’ve heard of runners high, a generic term given to the effect that exercise has on the release of endorphins – nature’s “pleasure chemicals” – in the brain.
Could exercise replace meth?
In the aforementioned drug story, Minneapolis and San Francisco were reported as having measureable declines in meth use.
Minneapolis also climbed from last year’s ranking of 21 to this year’s 4th fittest. San Francisco came in with a strong showing as the 7th fittest city.
Coincidence? Let’s look further.
Miami was ranked by MF as the third fattest city in the US. Not so surprisingly, South Florida also reported an increase in meth-related deaths.
The message is loud and clear. An addiction to exercise is not only good for you – it even makes you feel better than a chemical stimulant cooked up in someone’s bathtub.
"Mighty" Joe Stankowski
