EXCUSES

I just had a minute to wrap of some thoughts this afternoon….

What are excuses to you?

What do they do to you?

Please explain to me how they help you?

I just gave a presentation to my Mission Viejo BNI http://www.socalbni.com/.

I gave insight to programs myself and others run…but you know what resonated the most…THE EXCUSES!

Why?

Because we can all relate.  We have all made some type of deal about something to keep us away from what we really want to achieve.  We all make deals to tell ourselves “it’s ok.”

My top 3 most frequently heard excuses:

1.  I have kids.

This means a commitment to them, agree?  What else does this mean?  Be a role model.  Whatever you do they do, or we hope.  I have at least 20 plus clients who have brought their kids with them to exercise.  This teaches your child how important it is to be active and most of all how it can be fun to be fit.

Exercise also helps you release some energy and feel positive about your life.  No matter how many kids you have or how old they are you need to think about yourself as well.  Is it healthy to run yourself down with work, driving kids, not sleeping, gaining weight, and being inactive?

If you think you do not deserve this, then look in the mirror because when you have kids it is not only you looking in the mirror but them as well.

2.  The cost

Really?  How much does cable tv cost?   How much does your special series car or truck cost?  How much do your designer clothes cost?

The point is VALUE.

If these 3 above costs are too much then drop them, come in and spend money on yourself to lose weight, decrease heart disesase, decrease body fat, and here it is…THE SECRET…FEEL BETTER ABOUT YOURSELF.

Crazy thought for a $150 dollars a month you can do all these healthy things…but you may not be able to watch that special tv show, drive that special series car that your neighbor does not have yet, or even wear those awesome jeans.

Check your values.

3.  Time

My favorite one.

I used his one a long time ago in a blog as well. 168 hours in a week. What are you accomplishing with that time? I am sure you can fit 4 hours of exercise in.

Last question, how many successful people do you know who are obese, unhappy, suffering heart disease, and depression?

If you still have the excuses, remember this, YOU choose to live your life the way YOU want.

DO NOT blame me or anyone else when you are in the hospital or sick because of your choices.

I am letting you know NOW there is always time to stop making excuses and change.

Got an answer for me or more excuses? Let me know below.

http://drivendetermined1.wordpress.com/

http://twitter.com/1goal1life

“Be Driven and Determined to not make excuses.  Health is a part of our life.”

Barefoot and Minimalist running aka “Born to Run”

I first heard about barefoot running during Pat Carley’s (my Kinesiology professor at Westfield State College) class.  It seemed to make sense to me, right?  Why would you go and mess with nature.  I thought to myself, if we were meant to wear sneakers we would be born with them? 

Right?

The idea had always stuck with me however it did not STAND OUT in my head.  At that time in college I was 6’1″ 215 lbs. and lifting as much weight as possible without my back, neck, and legs snapping.  The thought of barefoot running for fun was out of the question. 

Then, I graduated.  I also got bored of lifting heavy weights.  This was also the same point in which I had my first job working as a fitness professional.  I suddenly felt a desire to put this notion of barefoot running to the test as a duty to my new clients. 

I bought my first pair of Nike Free trail 5.0s (which were on sale) in Boston along with another pair of sneakers that I wanted more than the Nike Free trails.  I honestly bought them because they were on sale first, then because I wanted to test out a theory as a duty and service to my new title “fitness professional.”

Directly after the store I tested them out.  The box and marketing behind the shoes were supposed to help activate your lower leg muscles (anterior tibialis, soleus, peronelas).  Ah ha, remember Pat Carley’s class!  He is smart so therefore Nike must be right, right?

They were, I absolutely loved the shoes.  It was not barefoot running but minimalist running because there is still a thin sole at the bottom of the sneaker. 

I kept running with these shoes, never getting fatigued, never feeling tight, and always wanting to run more.  I even, as the box suggested ran barefoot a few times because as you may know, I grew up and lived in New England for 20 plus years so there really were not a lot of locations and times this would work.

The other Nike shoes I bought in Boston that fateful day back in 2006, I wore ten times probably.  Their whereabouts are at my mom’s house in  Connecticut, hidden somewhere.  I could never wear another shoe after this minimalist experience.

Fast forward to me living in southern California  in June 2009, my first time running WITHOUT  Nike Free trails but Nike Skylons. 

As the ever-careful fitness professional I was leading a group of my clients through a very familiar trail when OOOOOOOOOOOOPPPPPPPPPPSSSS down I went.  I rolled my right ankle with a 2nd degree sprain. 

The culprit, ME.  Why me?  Because I turned my back on the barefoot/minimalist movement.  Shame on me.

Since then I have only worn my newer Nike Free trail 5.0, Nike Free trainers, and my new friend the classic high top, black Chuck Converse All-Stars, which are also Nike now. 

I have only had great results, endurance, and happiness.  I once again love running longer distances because my body is doing the work.  Barefoot or minimalist running does not work your lower leg muscles anymore than activating your hamstrings, glute max, glute min, glute medial, quads, leg adductors, leg abductors, etc. 

To make a simple analogy this type of running makes your body reacts the way it was intended to act.  The pad directly behind your toes making the first contact with the ground then the rest of the ankle, knee, hip, lumbar/thoracic spine collapsing down ever so slightly. 

So whom does this apply to? 

ALL OF US!

How to begin?  Wear whatever running shoe you are in now then transition to a minimalist shoes such as Nike Free or even Zoot triathlons.  Where them around the house, at work, and even for a light intensity and 10-20 minute run 3-4 times a week.  This way your feet/ankle/calves complex are getting used to landing on the pad behind your toes progressing them not forcing to further ranges of motion.

Then if you are really ready, apply the same routine of wear with no shoes and or even the Vibram Five Fingers Foot Shoe. 

Over a couple of months with the minimalist then almost nothing to barefoot you can be experiencing these euphoric feelings as me every time you run.

Vibram Five Finger Foot Shoe

Zoot Triathlon

Nike Free

Consider the book ”Born to Run” by Chris McDougall, which is a great book discussing this topic. 

In “Born to Run” the ancient and hidden Tarahumara showcase a talent we all make more difficult,  ”Why would you go and mess with nature” again from Pat Carley’s class.

Cost of Health

What is the price for wellness? 

“I love what you are about, Adam.  What is the cost?”

My answer usually goes back to the person.  “Tell me more about yourself.” Then usually I find some more out about them.  Yet, I still get the question, “What is the cost?”

Then my answer is a price breakdown of what my companies and I offer.  Whether it is group or private training. 

Do you know what I want to say everytime, “Would you like to live a long life, or “Do you want to get out of bed without pain?”

I usually do not say this.

This questions has been on my mind recently because I have been asked frequently about this. 

How about the cost of being inactive or obese?

Do you know what the price of insurance co pays usually are, $25-$100 per doctor visit. 

How about not working?  If you make $100,000 a year roughly you make about $2,100 a week.  If you do not work for a week because of bad health you are losing this amount.  If you do not work for a month because of bypass surgery or another involuntary surgery due to inactivity or obesity it is $8,400. 

The biggest cost is always not for the individual employee.  How about the employer?  Multiply all these numbers by the amount of employees they have.  In addition add the amount of increased health insurance cost per employee.  Finally, add the amount of work productivity not being done. 

Wow! Can you believe this?  That is a lot of money.  You could even cut those numbers in half for someone making $50,000.  It is still more money than it costs to seek a knowledgeable fitness professional.

Myself, or someone of my caliber will cost $60-$100/hour.  If I am  teaching you in a small group it will be around this cost per month for multiple classes. 

It seems if you spend monthly on a regimented fitness program you will actually save money, productivity, and you or employer money. 

Does this amount seem too high?

Tell me, I want to know. 

If you think it is, then you still have not read my blogs and have not understood how important health and movement are.

TIME

What is it?  None of us really know.

How much of it do we have?  Again, none of us really know.

Time is something I always talk about to you.  How to utilize it, make it, and change it. 

Recently, I have had issues with it.  Yes, breath a sigh of relief, even I struggle. 

My work schedule can be erratic.  It is anywhere from 4:30 am to 7 pm.  If I am going to be up early and work late where do I sleep?  When do I take time for myself?  Ulitmately, how can I help all of you if I am not helping myself?

Here is what happened when I made these bad decisions.  Missed work, productivity, excitement, and participating in things that I love. 

So how do I solve this?  How do any of YOU solve this or any health issue?  Here was my action plan.

First, I realized how much more difficult and complicated life can be. 

Second, I wanted be everywhere for everyone and do everything, yet it was impossible but I needed to start somewhere.

Third, I  found out what made me most happy.  For me, it was and will be  helping other people. 

Finally, TIME needs merely to be understood.  Work with it! 

Nothing can keep me or you from what we want but we have to do it with our companion TIME, even though we do not know or understand it.

We have to accept TIME.

My mission after this is I want to help as many of you as possible.  I want to give you the most amount of information possible.  This is what keeps me awake at night.

But tonight, I will make sure to get some sleep as long as you promise to work hard for me tomorrow.

Negativity

What is it?  What do you think it is?  How does it affect us? 

I wrote a while ago about excuses, questions, and finding motivation.  The one piece that can kill it all is NEGATVITY.  It does not make you feel better.  It takes that little bit of spirit and strength you have down.  Remember those days when you came home from working an entire day to find out your dishwasher is broken, your A/C is leaking, and your dog went to the bathroom all over your house?  Negativity makes it even worse because the degree to which it matters becomes that much more significant. 

This relates to exercise.  I teach 5 am and 6 pm classes.  They are the beginning and end of each day.  Sometimes I do not have the energy right after I wake up or before I finish my day.  Sometimes my clients do not have the energy either because as mentioned earlier in this blog pieces of their house may be falling down.  Point is the excuses, questions, and motivation become bigger because now we are fighting more than only energy.  We are looking at repair bills, cleaning carpets, etc.

Moral of this story, if you are negative do NOT come into my class.  If you are negative do NOT take a class with other people.  We do NOT want you there.  You are unfortunately facing many more issues than trying to be active.  You need to seek some other help outside of my spectrum. 

There are all these nice little phrases and sayings about being “kind” and being “polite.”  What happened if you were?  What happens if the dishwasher breaks and you understand appliances break down.  If the A/C breaks and understand maybe the fresh air is good.  Also dogs are dogs.  They have accidents.  Relax and enjoy your life.  Things are going to happen that you do not like.  WHY waste time being negative?  Spend time being HAPPY.  Exercise!

QUESTIONS?? Here is some motivation

When my girlfriend, Becky and I were driving across the country from Connecticut to California, our first stop had been in a little town called Wachusen, Ohio.  It was exceptionally emotional being there.

Becky had fallen asleep.  I opened my laptop because  I could not fall asleep.  The significance of our trip in addition to the actions we made on our futures and others involved in it were overwhelming me.  I watched a video from ESPN’s E60 television show.  It was about Richard Jensen.  He was a 37 year old ex-junkie who came back to wrestle at a community college in Oregon.

The episode took ME on a journey.  A journey of heartache, confusion, and distress.  All emotions I too had been feeling that night.  After leaving high school, Richard Jensen, had been addicted to meth amphetamines.  Years of his life were lost.  His relationships with family and friends, lost.  His most important cheerleader, his mother, dead.  He was not even allowed to see her before she died because he had been in jail.  He missed out on the most amazing relationship with her due to his drug use.  What did he do?  What would I do?  What would you do?  He turned himself around.

He set on the road.  He made goals.  He remembered what made him disciplined.  He remembered what made him happy, wrestling.  He compared his odds of getting off drugs to making his wrestling team, this was nothing, he could do this.  I will not spoil it for you but will tell you he used the depth of his despair to be his brightest light.

My girlfriend and I leaving our home was difficult.  Any of you who are overweight, inactive, or having difficulty finding the strength to continue your fitness goals remember your dark moments.  Think of the emotions, fear, and ultimately time WASTED feeling sorry for yourself.  Richard felt sorry for himself long enough.  Have you thought you would lose more weight, exercise more, or FINALLY get a fitness coach?

Learn from this man’s story as it  touched me at a crucial time in my life.  A time when I needed some bright lights.  His story is one I still play even as I finish this blog, for motivation.

He can turn himself around, CAN YOU?  SERIOUSLY?  WHERE IS YOUR MOTIVATION?

No more questions.  Become your healthy person.  Begin with this http://www.youtube.com/watch?v=4vBLP-N3gzE

Family, Work, and Fitness

This past weekend my cousin was here from the east coast.  She reconnected with old family, met new friends, and relaxed.  We travelled from San Diego to Los Angeles and everywhere in between. It was an adjustment to have her here.  I was not used to it.  I had to work my appointments, make phone calls, attend meetings, play host, and exercise.

However stressful, the best feeling came at the airport.  With my cousin walking away, I realized how great her visit was.  A few nights before while reconnecting with my uncle, aunt, and other cousins that significance seem to fit together.  No matter how much time passes these are the individuals you compare yourself to.  They are the ones you love the most.  They are the people whose opinions matter.  They are who make you, who you are.

This week my writing is not about another fitness person or my opinion on something.  It is about the people closest to you.  Who are they?  Do they make you FEEL good?  Most importantly, do they give you strength and support? 

“Deep within people dwell those slumbering powers…forces that would revolutionize their life if aroused and put into action” is a quote I posted on twitter this week.  I further realized that the best people help cultivate these slumbering powers. 

Even though life is busy and stressful, think of these people like my family.  They help us awaken our strengths.  Make time for them.  You may never have a chance to tell them how great they are.  Even when you may be tired, call them, you will find your purpose.

Home Workout #1

To help all of you with the “HEALTH in the person you want to be” I have created a workout to do at home or while traveling. I know sometimes there is not enough time to exercise. I also know sometimes there are not enough times to attend a class. However, we need to do it. The exercises should be easy enough to follow. There are instructions along with set numbers, rep amounts, and time.

Let me know what you think. As always, send FEEDBACK so I can improve the workouts and the information I send you. In addition, respond to what others write. It is a continual goal with the FEEDBACK, to have a fitness community communicating together. People can share goals, stories, secrets to success, etc.

Remember if you or anyone else NEEDS fitness help, I am here.

Warm up- running/jogging/walking for distance or in place- 5 min.	reps	time
1st set follow all exercises in order repeat once w/minimal rest
Push ups- on feet NOT knees!	20
Mt Climbers – feet move fast		.30
Jump Squats – squat to jump	20
Skater hops – side to side		.30
2nd set
Run/jump rope- moderate to fast pace		5 min.
3rd set follow all exercise in order repeat twice w/minimal rest
Side to side push ups – on feet NOT knees!		1
Pull ups – at home or jungle gym- can jump and hold	20
Regular plank- on elbows facedown		1
4th set
Walking lunges – forward		1
Crunches –	20
Walking lunges – backward		1
Burpee to Pull up – at home or jungle gym- can jump and hold	20

“Don’t whine, don’t complain, and don’t make excuses!”

I love this quote. It is from John Wooden, the most successful coach in men’s college basketball, quoting his father. I TRY to live by this each day. There are not a lot of things to have a problem with. Everyday is a new day! Life is never THAT bad. I mean, we are not in the middle of a post apocalyptic atomic war. So how are we to get out of something bad in our lives? Follow the creed. What good is it to tell me or anyone else how hard YOUR life is? I will almost always comeback to tell you, someone else has a harder life.

In health and fitness, I hear this too often with this unwillingness to exercise. Why not change? Excuses, excuses, excuses! There is always: work, kids, the moon, the sun, and something else. I have heard everything, why? Work, for instance how much money do you need or hours to work? Money, you do not keep when you die, right? Hours, doing something you do not like only wastes time because you STILL die. Kids, this is the one used by parents. My parents and lots of others work full-time, exercise 5 times a week, and still have time for their little ones. The moon and the sun are great ones! They are examples of pieces of our lives we are unable to change but we all have to somehow deal with daylight and night time.

So why then, are we unable to deal with whatever we have in our lives as the moon and the sun? Some things about you will never change. The choice to live a healthy lifestyle is, wait a minute, this may seem ground-breaking, YOURS!!

In the middle of all your excuses, your health, relationships, and jobs are deteriorating. Everything else is collapsing to form a small atomic fallout in your life. So let us stop whining, complaining, and making excuses. Find the HEALTH in the person you want to be.

Credibility of health and fitness

Recently I watched an episode of Oprah Winfrey.  She had Gwyneth Paltrow on.  In the episode, they were discussing how to stay fit and trim.  Gwyneth mentioned this new trainer she had been using.  The trainer, Tracy Anderson has several interesting methods, http://tracyandersonmethod.com/ all of which you can check out.  The most difficult part of her training to listen to is  about the amount of weights a woman can use.  She suggested a woman never use heavier weights than 3 lbs. 

My reaction, 3 lbs!!!  What in this world weighs 3 lbs. besides a small infant and a really small bag of groceries?  Seriously, this woman has two of the most influential and famous women in the world as her clients, and is giving out this horrible information.  Even worse, Oprah is publicizing it.  I do not even want to go into a sexist piece either about what each should do, because all should be equal, human bodies are not that different last I saw. 

According to ACSM (American College of Sports Medicine) to increase muscular strength and endurance a progressive resistance needs to be met.   What this means is each week a little more weight needs to be lifted.  Therefore, staying at 3 lbs. all the time will never change the structure of muscle, body composition, or fat in areas we do not like.  Apparently, the people who live their life studying muscle physiology need to be questioned, NOT!!! 

Here is one of the biggest problems facing the health and fitness industry, credibility.  Who is right?  Dr. Lee Brown, http://hhd.fullerton.edu/knes/faculty/Brown/brown.htm or Tracy Anderson?  Please check out both sites and make your decision, but remember if you want real results stick to the SCIENCE!!