Coach Mike's Weekly Dose

Week 1 GFC Recap and Making Changes

2012-02-12T10:26:00.001-06:00

Week one done, 11 to go!! How was your week? Did you get your food log completed each day? Did you get your 30 minutes or more of fitness in on the number of days/week you have committed to? How bout your adjustments? Seems like a lot to some of you, and to some of you it's a walk-in-the-park. But we all have some successes and some challenges to overcome, and I'm no different.

Some of you have mentioned that regarding your eating habits, you seem to be very structured and make good choices during the day, but when you get home for dinner, you end up over-doing it. If this is you, then congratulations! You're not alone, but more importantly, you've successfully identified a challenge to overcome. So how about a solution? Think about this--what helps you be successful during the day? Odds are if you're like me, you take your lunch and snacks to work and have a good idea of what times you'll be consuming those meals. Packing your meals creates some control in that you have appropriate portions of food in containers. You can take a break, eat your meal, wash up, and get on with your work. When you get home, however, you feel a sense of comfort, relaxation, and this may lead you to indulging in additional snacks, second helpings, and so on, and you actually feel bad about it because you know you should've just had your dinner and stopped eating. Sound like you? Well how about this--while you're packing your food together this week, also prepare your dinner meal and package that up as well. Eat dinner before you leave work and take the stand that you'll no longer eat when you get home. If you happen to have a shorter day, I would still recommend packing up your dinner so when dinner time comes, you only have your pre-portioned meal, then end there.

I know it's not easy, but in order for things to change, you have to change the way you do some things. Habits are broken when we create new ones to replace them. Pick a few various tasks and change your methods a bit. This may get your brain to think differently and welcome change a bit better. Here are some suggestions:

brush your teeth in a different pattern
chew a piece of gum when you finish each meal to signal your meal is over
if you generally put one sock/shoe on first, start with the other foot
switch up your workout, too - if you run all the time, break it up with some cycling, or participate in a group exercise class. If you do a lot of group ex and cardio, try throwing in a strength day or two

Those are just a few, but think about even some trivial things you can change and start doing it. You may find this fun, and remember--you don't need to be perfect; you just have to keep improving!!

P.S. - If you'd like to reference my REAL food journal for week 1, please click on the title to this blog to view in your browser. I had some "cheats" but still recorded them!! If you're not recording yours, there's no point. This is about improvement and real life, not what you think it should look like. So be honest, make mental and written notes where you're struggling, then take action to improve in week 2!! Please contact me if you need help.

Cycle For Survival

2012-02-12T10:07:00.000-06:00

On Saturday, February 11, I had the great opportunity to lead a team in a fantastic annual fundraiser called Cycle For Survival. This is a unique event hosted by Equinox, the fitness club where I train. Every year, teams are formed by individuals, groups, and companies to raise funds for Sloans-Kettering to allow research for rare cancers. The event culminates by turning clubs nation-wide into festival-like atmospheres where teams, spin instructors, and vendors alike gather to participate in what I describe as a humongous spin class. I hosted a team of 8, made up of clients past and present as well as my wife, mom, and dad. It was so awesome to celebrate health and fitness in this high-energy, positive setting, and since we were on spin bikes indoors, it allowed us the rare opportunity to ride together. Big thanks to all of my team members who helped make this happen! Our team raised around 2,000 dollars AND had a lot of fun getting our fitness on yesterday!! Please click on the title to this blog to check out our official team page and more about this great event. Feel free to contact me about how to join-in next year, and if you like, you may still make a donation! Thanks for reading!

Take Your Primaries

2012-02-01T18:14:00.004-06:00

As we get into the heart of winter and transition into the spring, more and more people are working to get fit. Awesome. Let's discuss the major key component to any health and fitness program - NUTRITION. Please remember--your body operates on food, not exercise. And if you want to perform better, fuel better. Simple stuff, really. Think about your vehicle. Odds are, the quality of fuel will determine how well your engine performs and keeps performing. Same thing with our bodies.

Funny thing is people many times will ask me-- "What supplements should I take?" Well, that's a great question, but we gotta back up for a moment. If you're asking this question, it is first time to evaluate your normal diet. Get it--"primaries". Because supplementing garbage with good stuff is pointless. Kinda like making a burger with rotten meat. Put the best ketchup in the world on it--still a rotten burger. Get it? So don't waste your money on expensive vitamins, pre/post workout supplements, and fish oils if you are just eating doritos, McDonald's, and drinking pop. Work to improve your normal meals, get on track with your exercise, then consult me or your trainer or nutritionist for tips on how to optimize your nutrition as well as supplements. Here are some keys to success--especially when losing weight:

1. Plenty of raw vegetables - 4-6 cups of raw vegetables/salad per day won't do you wrong. If anything, you'll get a bit more fiber than you wanted, but you'll be too full to eat garbage! Watch your condiments as processed, pre-packaged dressings often contain unnatural, fatty, and/or sugary ingredients. I dress my salad with giardiniera peppers and balsamic vinegar. Eat more by substituting your grain-based carbohydrate snacks, such as 1 cup of baby carrots vs. a bag of chips.

2. Limit your grains - Shoot for only 1-2 servings of grain-based foods per day and if possible, limit refined versions, such as boxed cereals, breads, and pastas. Quinoa is a superb grain of choice due to its high protein content. Also remember - corn is a grain, not a vegetable! Identify how many servings you have on average per day...might be more than you think.

3. 1-2 fruit servings per day. Whole fruit does so many things. Gives us natural sugar, fiber, and so many vitamins, antioxidants, and valuable nutrients. Try a grapefruit at breakfast and/or an apple after lunch.

4. Quality protein - quantity definitely depends on your goal weight, but let's talk types. Lean, vegetable proteins should fill the majority of your list, and if you must opt for land-based mammals, shoot for organic chicken breast and maybe an occasional pork tenderloin. The less saturated fat in our diets, the better. Here are some foods that contain plenty of protein - quinoa, wild fish like salmon, beans, mushrooms, tofu, and you'll even get some from your vegetables like broccoli. Faux vegan meats, soy cheeses, and designer mushroom jerkies are ok and fun, but mock meats are processed so don't make these your only forms.

5. Hydration - Plenty of water and green tea will keep you hydrated. Stay away from too much coffee and definitely taper out pop if you drink it. Think about pop as a waste of money--empty sugar calories or if diet--just a can of chemicals you don't need. Time to grow up and be responsible. Give your body the only fluid it really needs.

6. Fats - I'm not going to recommend you be worried about fats. Truth is, if you're eating the right things you'll get the good fats you need. That said, here are some foods that will deliver those fats - salmon, raw almonds and walnuts, avocado, olive oil, and flax.

Ok people, hope that helps. Get your primaries right, then we'll talk about supplements. Fair?

Thanks for reading!

Christmas Happened!

2011-12-25T09:38:00.000-06:00

It's been a rough year. Honestly, around Thanksgiving I wondered how Christmas could possibly be successful. We've been frugal, but it seemed, business-wise that I had been in a constant wash. I would take on a client or two but then lose a few. Travel, injury, illness, are all factors. But then I realized what I could change--my mentality. I adopted the "go get more" motto from my brief life insurance sales experience. I realized that ultimately, if I can't sell anyone I can't help anyone. My approach was off. I was conducting more of a clinical assessment for a first meeting which is important, but what I realized as a solution was the same thing that got me into fitness in the first place: excitement.

People--you, me, everyone--need to feel inspired, excited, motivated, and that the steps they are taking are the right ones. It's like venturing onto a frozen lake or pond. You take a careful and cautious step, listening and feeling for any sign of weakness. More likely than not, it's really the fear of falling through that will keep you from taking that second, third, and fourth step and so on. Odds are even if the ice was completely solid you would turn around and forget about the idea. Same thing happens in real life. We are so afraid of failure that even if we have taken that necessary first step we will turn back and do what's...safe. comfortable. known. But if you had someone on the other side of the lake pointing out the reasons why it's necessary to cross, the means, the plan, etc, wouldn't you be less afraid and more motivated to take action? So that's what I've started to do at my first meeting with potential clients, and folks--it's working.

It feels so good to be a part of another person's success that I am always thinking about ways to help improve each of my clients individually. And though I can't and don't do all of the possible things I can to help each person, I work my hardest to do all I can. My genuine commitment to them pays off. For them, and for me. It has been my best month to date as far as business, fitness programming, and results. And by results I don't just mean someone doing more pushups (although that is definitely happening!). I've always believed and stated that the changes that happen internally are much more profound that anything physical. I see mindsets change even before my clients do, and some of the quotes I have heard and written down from these people pump me up so much.

Going back to the title of this blog--Christmas "happened" for us due to the generous monetary gifts from my clients along with me busting my hump and making my bonus and having the best pay period I've had to date. Having the ability to let my wife pick out her "dream boots" and watching her weep in happiness was the only gift I needed this year. Hard work pays off, and keeping my perspective of my wife and family make it all worthwhile. Merry Christmas everyone, and thanks for being part of my life!

Limitless

2011-11-26T09:42:00.000-06:00

First let me say I realize it's been a while since I've written, so I apologize, but let's keep it at that and get back on it!

Just saw the movie, "Limitless" yesterday with my wife on Netflix. Wow, what an awesome flick! Made me want to really get on it. Though there may not be a magic pill that allows us to use 100% of our brain, we can focus on what we want our future to be, and run towards it. It's that "ready-fire-aim" mentality. Recently I've been utilizing a new consultation process to engage personal training prospects, and it's been working. I'm realizing I can be the best trainer in the world, have countless conditioning tactics and corrective exercises, but if I can't sell anyone, I can't help anyone. In addition, things can change at the drop of a hat, so I must keep my options and escape routes open. Next week I'm being flown out to Tampa for the Tough Mudder competition. Something tells me the trip alone will open my eyes to new possibilities, and I'm all about it.

I've come a long way from a few years ago when I was obese and unhealthy with a growing bank account. Now I'm broke, fit, and excited as ever to the prospect of the future. Funny how that works, huh? My wife loves me and the two of us though drowning in debt and struggling to fight the current are happily married and realize that it is only us and our loved ones that can't be replaced. The money and lifestyle will return as our success climbs, and we'll be so much better when we reach and surpass our prior social status. The possibilities are limitless--we just have to believe it and focus on what we want and not what we don't. Go get it! Thanks for reading!

TRX - Ready

2011-07-14T04:38:00.003-05:00

Running through woods, creeks, and on an angle are one thing. Climbing over walls, bear crawling on top of rope ladders, and bounding over cars is another. Combine all and add a few leaps over fire and you've got a tricky obstacle course. I didn't fall once. Two words: CORE STABILITY. My clients know those words well because core stability is a concept that I preach on and work on over and over and over again. Strength is meaningless without stability. Don't believe me? An athlete or bodybuilder may have ripped abs, but if all one did was crunches then they are definitely missing the boat. What good are ripped abs if you can be pushed over or lose your balance? I have excellent core stability that comes from a combination of things, but when I was crawling over rope bridges or tip-toeing through mud in the warrior dash, I was thankful I had been training with TRX. TRX is a suspension training system that is very simple. Developed by a Navy Seal, this product helps you utilize your bodyweight in several different ways, but even when conducting an isolated exercise such as a bicep curl, you are actively stabilizing yourself, which will make the activity more difficult, but in turn will make you better. Click on the title to this blog or the banner at the top of my page to learn more, and feel free to contact me with any questions or comment to post what you love about TRX. By the way, TRX isn't just for elite athletes--I use it to train my less mobile and elderly clients as well and it is also excellent for flexibility and other rehab-type work. Life is our sport and we must train hard. Thanks for reading and have a great day!

Don't Quit - Prioritize!

2011-06-23T07:38:00.000-05:00

I recently got an email from a workshop participant regarding quitting smoking and how tough it is. No doubt about it--it is the most addictive thing not only chemically, but since it is so available, the temptation is always there. I smoked for 10 years and I did try several times to quit, but it never stuck. Currently I am tobacco-free for over 2 years, and am having no issues. It is not because I did anything different physically--I used the gum to calm cravings, but it is only when my philosophy changed that I was able to do it for good. Here is the exerpt directly from my email response. Hope it helps you or someone you know with any addiction--yes unhealthy eating is one of the most deadly addictions here in America!!

Thanks for your response! Listen, I used to smoke ½-1 pack/day for 10 years, and I do know it is hard to quit. It is equally hard to abandon an unhealthy diet and stick to a fitness program, etc. There is a reason you started going to Chiro One and there is a reason you are still there. Whatever the case may be, you have prioritized your health and well-being and that allowed you to make a few sacrifices to continue and be consistent with care. In the same regard, instead of focusing on discontinuing the activity of smoking, I urge you to use your same philosophy regarding health. Since you care about yourself and your health, realize that smoking is inhibiting your pursuit of health. Understand that it cannot be part of your long-term health equation. Also, you are used to the activity and are triggered by certain things even if you don’t necessarily have a craving. It’s about identifying those times and triggers, and when they occur, focus on your clear picture and vision of health to get you through. You’re hanging on to smoking for whatever reason and deep down feel that you never want to give it up. There needs to be a proverbial funeral of sorts where in your mind you actually accept that you must make a change. It doesn’t matter what modality you try (patch, gum, hypnosis, etc); it is only when YOU change your philosophy and “grow out of” your current mindset that you will be able to do it. It is hard now, but trust me, when you truly commit to your health, truly quitting smoking will not be a problem. I’ve been through that, and I’ve been through thoughts of not giving up foods I was used to, etc, and it’s all the same. Addiction to anything is tough, but you must keep an open mind and be willing to change your habits and thought processes in order to accept and welcome your new self.

Thanks for reading, everyone, and smile--it's a great day to be healthy!

Vitamin M

2011-06-14T13:30:00.000-05:00

What Vitamin don't most Americans get enough of and as a result is leading to sedentary lifestyles, poor posture, obesity, and premature death among other things? Vitamin M--MOVEMENT!! Okay so that was a trick question, but it is an awesome way to look at it. Dr. Kevin, my chiropractor at Chiro One in Old Town came up with that one. If you don't know much about chiropractic then I urge you to look into a Chiro One near you, and if you are near me, click on the title to this blog to see the place where I go! Anyway, chiropractic, like fitness/training and nutrition, is about wellness and health so it is not about being ill or having an ailment but rather about preventing that ailment. And promoting movement and physical activity ties right in. I don't have to explain the jobs and lifestyles that most Americans find themselves in, especially as we up the technology and have higher demand for office workers. There are not many jobs more detrimental to your health than ones that require you to sit for long periods of time. Trust me--it's what keeps me in business! So get out there and get active! Here are some ideas how:

1. Workout! Home, outside, or in a gym, getting in a 30-60 minute workout 4-6 times per week is optimal for building and maintaining lean muscle mass, reducing bodyfat, and promoting joint mobility, flexibility, and overall wellness.
2. Step Up! Taking the stairs when available instead of the elevator is a good way to add some extra strength and endurance to your legs and keeps the joints moving!
3. Take Breaks! Every hour or so at your desk, take a break, stand up, stretch out, use the washroom, get water, or even do a quick circuit of pushups and squats to improve posture, blood flow, metabolic rate, and to keep your sanity!
4. Clean Up! Regular household errands such as laundry, dusting, cleaning floors and furniture, raking leaves, gardening, etc are great ways to include functional fitness and to maintain your home. It's good for you, too!
5. Challenge Yourself! If your workouts are getting boring or too routine, change it up and learn new exercises and skills. This will force you to utilize different movements, keep your brain active, stay motivated, and have fun!

There are other ways as well, and I encourage you to post your own comments regarding this. Don't forget to get regular chiropractic adjustments and do your therapies! Thanks for reading and have a lovely day!

Intention And Attention

2011-06-09T14:40:00.000-05:00

Many of us, including myself, have an issue with our attention. It seems there are not enough hours in the day and not enough lines on a page to jot down and get done all we need to. Almost every day it seems I am in a proverbial game of tetris and my blocks are stacking up at the top, and I am frantically trying to play "catch-up" and eliminate more rows. The thing about real life, obviously, is that we can't reset the game. We must try to keep up with our responsibilities and stay focused. I've been visiting Chiro One regularly for general wellness and to improve my health, bodily functions, prevent illness, and also improve athletically as a result. During my visits, I receive handouts that include but are not limited to health articles, motivation, and even satirical comics. Today I got part 2 of a series titled "8 Steps To Use The Power of Intention to Change Your Life". A line really caught my eye, and it relates very well to myself and to (yours and) others' situations.

"...your intention is in the future and your attention is in the present..."

This refers to our goals and our focus. Going back to what I mentioned earlier about feeling overwhelmed, I thought about being in the moment and though I may think ahead to even tomorrow and the next, I must know that things will work out and my vision of the future will happen--if and only if I successfully execute the most important things today.

Many of my new clients are very eager to succeed but are hung up on so much trivia. "I'll be able to do this, right?"..."Do you think I can...?" etc. Listen, take a deep breath. Envision yourself how you will be and know you must be patient and follow a program. Similar to school and even development as humans, each encounter and experience is important and relates to the moment and context. These experiences build and though we may fail, we learn and grow and eventually succeed. We must trust that we are working towards something but it is now and today that matter most. So like the quote, we must intend to succeed and reach our goals but be attentive and focus on the present task and situation in order to get there. Please feel free to post comments and/or contact me. Also, please click on the title to this blog and/or sign up for the daily inspiration at chiroone.net and also check out the free daily podcast from Zig Ziglar at ziglar.com. Have a wonderful day and thank God for what you have! Thanks for reading!

Happy National Running Day!

2011-06-01T17:12:00.000-05:00

Today is National Running Day, and although my right knee and ankle are a bit banged up I managed to squeeze 6 functional miles out. This week has been particularly light as far as appointments for me, so I've been getting in office time and though I really want to develop some Bosu workouts the weather has been lovely and I've got the fever for sure. Yesterday I was running errands in between training sessions and I had a few hours before I had to train my next client. I decided to take advantage of the new summer heat and stopped over at Diversey Park where the driving range is. I hooked up my TRX on the monkey bars in the empty playground and with a drawn-up high-metabolic full-body and core workout, I crushed it! The damp woodchip/dirt surface added an element, as did the monkey bars. Then I washed up briefly, hydrated, and headed back for a shower and to train my next client...which coincidentally was a planned total TRX workout.

Back to today though - A good friend happened upon some Cubs tickets and I had just finished my last session. It was and still is currently one of the loveliest days of the year so far. (I'm on my back porch right now!) However, I ended up deciding to give the tix to my friend and his girlfriend. I'm not much of a Cubs fan and I really wanted to get a run in for National Running Day and see how my joints felt in case I decided to put myself back in this Saturday's Half Marathon. The game had just about started and my buddy called me and asked him to meet him closer to Wrigley. No problem. I put the tix and my valuables in a ziploc bag and packed it in a mesh Under Armour duffel with a tank top, a water bottle, and a small towel. I laced up my Livestrongs and got to runnin! Ran about 3 miles exacty to where he was, gave him the tix, and on the run home stopped at CVS and got a few necessities. Functional fitness and I can report I was definitely not 100%, but it felt great to participate!

So when I just plugged the Nike+ I got this video...500 miles logged on Nike + today! I've come a long way, but there's so much further to go...endless challenges and programs...fitness is awesome...running is amazing...life is good...love is great. Thanks for reading everyone, and have a wonderful day! Run!

Eat Well. Be Good.

2011-05-25T17:56:00.000-05:00

Below is a correspondence from my email. I responded and thought it would make a good blog. Many of you have extremely hectic schedules and need help! Hopefully these are some good suggestions, and please feel free to comment and/or email or call me with any specific questions you may have, and I'm happy to help!

Thank you Mike. I appreciate the email. I am just getting going with insanity, and I am very impressed. I played D1 soccer, and have always been very active. I really like the intensity of insanity, and think working hard and smart gets the best results. However, eating right can play a very important role, and with my travel schedule, it can be a challenge to stay on track. Any pointers you have are much appreciated. Thank you.

XXXXX,

Sorry I haven’t gotten back to you sooner. Anyway, you’re exactly right and in fact, nutrition is essential not only to supplement and fuel your fitness but for overall health and longevity as well. Here are some “on the go” tips I can give you:

1.       Plan and Schedule – Just like you plan consultations with clients, you should plan and schedule your meals and snacks appropriately for a balanced diet and to keep your metabolism and mental focus up during your busy day. A great thing to do is to use outlook (or whatever scheduling system you use) to not only schedule your travel and client times, but also pencil in your meals. This will help you greatly.
2.       Tracking – …that said about scheduling, it’s not a bad idea to use an online resource to track your eating so that you can be better informed about your calories, set goals, and even see your macronutrient breakdown. Check out www.dailyburn.com and set up a free profile. I use others as well such as livestrong.com/myplate but I like Daily Burn. There’s also a free iphone app for on-the-go tracking and it has many features. You can use the online in conjunction with the app.
3.       Make Time – One comment that is common is people say, “I didn’t leave my desk for 10 hours,” or “I didn’t eat all day—I had no time.” May sound familiar? Here’s my rebuttal: do what you have to do and you’ll perform and feel better in whatever you are doing. Think about this – you don’t pee in your pants, do you? Keep healthy, portable, and non-perishable snacks such as protein bars, nuts, dried fruit, natural jerky, etc. so when you need a bathroom break you can slam a quick, healthy 2-300 calories. Try to eat something every 3 hours or so, balancing out your fat, carbs, and protein. (You will learn more when you track)
4.       Be Good - When eating out during your business week, avoid alcohol and just make better choices. Think about your profession – you work hard to make solid, optimal decisions, don’t you? Treat your nutrition the same way and be about your business. Tell them to hold the bread and make substitutions like a garden salad for French fries or opt for the chicken breast or salmon filet over steak or a burger. Lean and clean.

Those are just a few, and if there is anything in particular you are having trouble with, please let me know, and I’m happy to help if I can. Best of luck…Dig Deep!

Mike

Hang In There!

2011-05-23T12:01:00.000-05:00

So first I won't waste time mentioning my long drought of blogs. No excuses...anyway, today I'd like to discuss a recurring theme, especially as we move into summer once again. A few of my female clients who are looking to lose weight have consulted with me regarding their progress. "I feel my clothes fitting better, but I'm not seeing any difference on the scale," is pretty close to what I am hearing from a few people. I've personally witnessed this among my clients--endurance improvements, strength gains, more athletic ability, etc. What is definitely happening is a change in body composition. The percentage of body fat goes down but the weight stays the same meaning only one thing--thermogenic homeostasis remains due to addition of calories, but muscle is replacing fat, essentially. In order to truly lose weight (or mass), you need to burn more calories than you are taking in. Simple thermogenics. What happens is with the added exercise, people tend to be hungrier and eat more and/or treat themselves more. The result is a wash in calories burned/consumed although the performance results may keep coming. "But I eat really well..." Unless you are tracking, you don't really know the story. Here's what I challenge you to do - visit http://www.dailyburn.com/ and set up a free profile. Then join my group - "Team 900" and begin taking advantage of the tools available, namely the nutrition tracking. There is a huge database of foods and you can even create recipes and favorites to make your life easier. Download and iphone app for real-time tracking if you want. I also use other sites for this, but for daily burn I am able to assist you in tracking. Once we know and can analyze your current activities as accurately as possible, we will be able to tweak and make some dietary adjustments that will no doubt be helpful. Also, check out http://www.shakeologylife.com/ for info on a whole-food meal replacement that I use every day for optimum nutrition and weight management. Whatever you do, don't stop striving to be healthier--hang in there, and great things will happen! Please contact me if you feel you need additional support, and I will help you personally! Thanks for reading, and have a great day!

That Feelin'

2011-05-01T06:42:00.000-05:00

I have to admit, I've not been consistent on the blogs lately, but today marks the anniversary run that kicked it off for me last year--the Ravenswood 5k. It's a neighborhood run, but it was my first event, and this morning as we've prepped (my wife Jasmine is running her first event today), I am excited as I realize how far I've come. Last year at this time I had a newly established fitness level and was supporting others and giving advice on home fitness. Now I have over 7 events under my belt including two half-marathons and a modest but decent 4:10:00 Chicago Marathon time. Add to that that I have almost worked a year as a personal trainer and am 15 days from my first promotion. I've learned so much, but I have so much to learn. And though my hectic schedule discourages a regular workout program, I am helping others achieve their goals by designing relevant programs and providing nutritional and lifestyle coaching for them. I am excited by my clients' excitement, and have truly found myself. So this morning as I cross the finish, I will be thinking of all of them as well as those who love and support me. What a great day to be healthy! Thanks for reading everyone, and have a lovely day

Been A While...

2011-04-11T12:40:00.000-05:00

It certainly has been a while since I've posted a blog! Also, it may have been a while since many of us have ventured outdoors, no? Yesterday was a beautiful Chicago day, and as it turns out, the perfect day to kick-off run season officially with the Shamrock Shuffle 8K. I felt awesome although I would've felt better to shave another minute off my 32:57 time. To discuss running further, it is often the exercise of choice for the spring and summer. Many people decide to run to get in shape. There is generally little to no extra equipment cost, however if you do have money you can afford moisture wicking apparel, accessories, and even may register for some events. But don't lose focus here. Like any other sport, you should train for mobility, function, strength, and endurance to be more effective. If you are running and/or plan to join a softball or other team sport to stay in shape, you are doing yourself and perhaps even your team a disservice. For one, you won't be performing at a competitive level, and secondly and more importantly, if you lack the proper mechanics, range of motion, stability, etc, you could find yourself sidelined sooner than you think. So consider cross-training with a personal trainer in a gym, at home, or invest in a complete home fitness program to follow in order to be at peak health and performance.

Don't forget that nutrition is the MOST important aspect of your health and performance, and here in Chicago it is often overlooked. The same principle applies here--if you are working out/training to be able to eat higher calories or to burn the calories you drank over the weekend, you are missing the boat. Not only is that irresponsible, it is simply not rational, and you will find yourself fatigued and discouraged and--oh yeah--you will most likely put fat pounds on anyway. If you are ready to train for health or to prepare for athletics or just look and feel better on the beach this summer, than give me a call and we can discuss a solution. Thanks for reading, and have a great day!

Welcome To Earth

2011-03-22T14:27:00.000-05:00

You had to cancel yet another training session or workout. Why? The kids...the taxes...you forgot about...not feeling well...STOP. Welcome to Earth! You are officially a normal human being. "But that's not fair, I'm extraordinarily busy..." It's time to stop kidding yourself and time to start being more honest. You are prioritizing things, but you're not putting yourself first. Ask yourself this--"how bad do I want it?" Want what, though? That is the real question. What is your true goal? Some of us are training to be weekend warriors and want to better our times and athletic performance. But if you're like most people, when asked about your health goals, you say something like, "I want to tone up," or "I want to look good on the beach," etc. What are your real motivations though? Think about these things that seem to be keeping you from working out. Your job, your kids, your especially busy lifestyle. These are the same reasons why you need to keep your training a priority. After all, how can you keep up with your children if you are out of breath after a few stairs? How can you keep up with your job if your body's systems are in slo-mo? Your health should be your number one priority because without it, you will fail at everything else eventually. So wake up, smell the coffee, decide and commit to yourself. It is only then that you will succeed. The program is not the problem. You are your biggest obstacle.

Have you ever been to IKEA? You see a bookshelf you like. You buy it, which means you have a box full of parts and the directions to put it together. How useful is that bookshelf if you never open the box? Or, how well will it be put together without the directions? What if you skip steps or leave pieces out? This is the same thing you are doing by skipping training or not following directions. Anyone can build a bookshelf with the right tools, directions, and the motivation to get it done. It's that motivation part that screws everyone up. Make it a priority, get motivated, and do it! Same goes for your health and fitness. The benefits of paying the price for good health and being fit will far outweigh the costs of not doing so. Trust me. Have a great day, and thanks for reading!

Evolve Your Program

2011-03-02T08:46:00.000-06:00

This past Sunday, I had the unique opportunity of watching one of my clients cross the finish line at the "Hustle Up The Hancock" stair climb event. Roughly 8 weeks ago, my client contacted me and said she had signed up for the event but was admittedly de-trained and out of shape. Her hope was to finish this climb and was not concerned with time. "Do you think I'll be able to do it?" was her mantra through our training period. She, like everyone, has had her own unique challenges physically, mentally, and emotionally and battling through was tough. Eight weeks is not a lot of time in the scheme of things, so we had to skip ahead and get into advanced endurance training. I certainly had my challenges in designing workouts and a program to bring her up to speed. Nonetheless, my client stuck to the program as closely as possible, and she finished the climb with a decent time. "I can't believe I feel okay" she told me after the race. I told her as I had told her many times during training that the actual event would be easier than most of our training sessions, and it was. After finding out her official time, she began speculating about her pace and her stopping to take a water break and whether she could have made better time. This brings up a good point about mindset.

You see, at the beginning, this individual, like many of us, have an idea to accomplish something. Once we get close to this or even accomplish it, our goals change and we evolve and learn in the process. In this case, she went from wanting to finish the race to realizing, through experience, that she could not only finish the race, but she could now be competitive against herself and others. This will take our training in a new direction, and my client now has the added confidence in herself which will apply to athletics as well as carry over into her personal and professional life. Success has no category, people. Your success in life will be determined by the smaller successes in different areas of your life. How can you be a successful teacher if you can't follow direction yourself? How can you be great at sales and be a horrible father? And how can you improve if you keep doing the same things? You may find some progress, but surely when you commit to strengthening the areas you are weakest at and find balance, you will be more successful all around. This is the same approach we take in personal training as well. If your stride mechanics aren't up to par, will your half-marathon time be as good as it can be? Probably not. Work on your weak areas and everything will be better. Think about the areas in your life-- fitness, nutrition, your personal relationships, your career, etc. What are you best at? What areas can you improve in? Work on it, and contact me for support and guidance. Thanks for reading everyone, and have a great day!

Power 30

2011-02-21T11:22:00.000-06:00

"How does it feel to be 30?" This is a popular question I've been asked several times. Honestly, I feel the best I've ever felt in my life. I'm not saying I've got everything in order quite yet, but I'm the healthiest I've been, my family for the most part is healthy, and I am in a unique career that allows me to positively impact peoples lives every day! Praise and thanks to God for all of these blessings. We did let go a bit this past weekend. We set up a birthday party for both myself and Jasmine at a local bar and opened the invite to everyone. There was a great variety of people that showed--people we grew up with, people we work with both past and present, family, and friends alike. We really felt special, and it is thanks to all of you people who have and currently support us and are in our lives. Thanks to all of you for making this a great milestone event. Yesterday we got a chance to recover, and it's "back to the grind" today! Here's to you, and here's to making 2011 an unforgettable year! Please check out the pics of these event on my facebook page which you can get to by clicking on the title to this blog. Thanks again everyone, and have a wonderful day! As always, thanks for reading!

Run With Me

2011-02-13T12:04:00.000-06:00

It seems we are out of the woods as far as ice age weather goes. At least we think...we do live in Chicago, right? Anyway, to inspire and add value to your spring training and as we all gear up for endurance season, I have decided to host complimentary weekly tempo runs (as long as you aren't faster than me!!). For these runs, I will facilitate your desired pace for your desired distance or time duration on Sundays from March 6-April 3. Here's how it will work: you can email me with Sunday dates and times that work best for you. Also, include your desired pace and distance, if you know. If you're not sure or if you'd like to figure out what pace you might be at, I will also be happy for you to figure it out. I am willing to do this to generate and perpetuate your excitement for fitness and wellness as well as to facilitate my own mileage ramp-up into the season. These runs will be outside, and we will meet and start at 900 N Michigan Ave where my gym is located. Obviously, if the weather is too inclement to run outside, I will facilitate the run on a treadmill at Equinox (if you are a member or first-time guest). Please email me with any questions, requests for dates/times, etc. Availability is on a first-come/first-serve basis. I look forward to helping all of you reach your goals this season! Thanks for reading, and have a great weekend!

email me at michael.nickles@pt.equinox.com or call me at 630.220.4084

Ride 4 Life

2011-02-05T16:18:00.000-06:00

Today we rode for life. Literally. Cycle For Survival is an indoor cycling event hosted by Equinox and Memorial Sloans Kettering Cancer Center. Thousands of people around the country participated in this event and together we raised well over 3 million dollars to fund rare cancer research! My team, comprised of my mom, my wife, her friend, and four of my clients each did our part, and we had a blast! This was my first relay event, and it sure was a fun one. The gym was cleared of machines and in place were over a hundred spin bikes where teams set up. Group fitness instructors led each half-hour, so it was basically the largest spinning class I've ever seen! The time flew along with sweat, towels, laughter, and cheering, and we all enjoyed riding together for a great cause.

"I don't know how you do it..." one of my clients told me as I got off the bike after finishing the last hour straight through. Ironically, this man himself has two prosthetic legs and can ride harder than most "normal" people. Honestly, I am able to keep myself at a high level of fitness and health only because I have clients, family, and friends that need my support. It is that need that gives me the strength and motivation to push harder in and out of the gym. Apply this in your life. How do you make it in to work every day? How are you able to succeed as a parent? What drives you to keep going? Think of some of the people who care about you, and you shouldn't have to look any further. If you can't be motivated to lead a good life for yourself, do it for them and for others who need you. And if you don't wish to participate in athletic events or personally raise money for charity, then donate and we'll ride 4 you! A couple dollars might not mean much to you, but they sure mean a lot to the lives you will impact. Click on the title of this blog to visit our team page and donate to save lives! Thanks for reading everyone, and have a great weekend!

Cleanse Recap

2011-01-30T12:14:00.000-06:00

Hey all! First I want to apologize for not staying consistent with my blogs. Writing really helps me, but I know it helps many of you as well. Anyway, For the month of January, I decided to start the year off right by mixing up my fitness with an all-new program as well as a nutritional "cleanse". The cleanse wasn't colonics or a prune juice binge or a fast. Actually, it was more about eliminating certain foods and elements that toxify the body. So In January, I completely eliminated (if I hadn't already) alcohol, gluten, caffeine, sugars and artificial sweeteners, dairy products, processed foods, and I only eat salmon and egg whites as far as animal products go, so I decided to keep those in. I must say the changes in both areas allowed me to drop the ten pounds I had gained post-marathon thru the holidays. However, I did put on muscle mass and increased my strength, so I am lean, athletic, and ready to start endurance season again! In addition, I feel less bloated, more alert, more motivated, and I have noticed postural improvements as well! I am happy to think that I have kicked my caffeine addiction, and I do plan to drink coffee again, but I think I will go to decaf and drink for the flavor! Wow!

The information on this 30-day diet clean-up is found in Tony Horton's new book "Bring It". I highly recommend picking this one up on Amazon or at your local book store. Tony Horton created P90X and is a huge reason I am helping my clients change their lives through fitness and nutrition, so I really believe in this guy. If you are looking to make some positive changes in your life this year, the best way would be to take control of your health and well-being by eating whole, nutritious and natural foods and by exercising and/or training daily. Please contact me if you don't know where to begin! That's what I'm here for. Thanks for reading and have a great weekend!

Life Is Our Sport

2011-01-16T08:46:00.000-06:00

Difficulty mixed with opportunity. That is the basic theme of life, isn't it? I first heard this concept from a Jim Rone presentation, and it definitely holds true. Sure, there are times when we have more of one than the other, but we still all have a mix. When you make a decision to improve yourself all around, you pursue the means to get there and then you execute. When you work hard and follow a simple plan, making adjustments and adaptations when necessary, you will become better skilled to handle life itself. So fitness-wise, of course this applies. People are also noticing how fitness and health in general can help you elsewhere, especially in your career and home life. I want to share an excerpt from an email I just received today. This is from one of my clients who has an up-and-down work schedule but has been diligent in working hard, eating right, being accountable, and by being coach-able and following a program:

"...another person today noticed how my body has changed! And so have I - I feel like I've been treated better at work (oddly), maybe because I look better or I feel better and am projecting that, or it''s really true that people treat you better when you look better/healthier. Also, a bunch of my work clothing that didn't fit well over the last year is now fitting much better- and I feel more confident as my body changes. I had Mon-Friday without workouts, but I am thinking I have to change my game at work to make sure I fit in the workouts when I have this particular rotation again. This was the first of such a week...I am determined to find a way to make this rotation easier, more doable, and healthier...I am thankful I have a husband like...because he cooked food and I took it for lunch (and ended up eating that for dinner if I didn't eat lunch in the middle of the day)."

Thanks to all of you for working so hard and feeling great for it! Have a great weekend, and thanks for reading!

Day 1

2011-01-01T18:34:00.000-06:00

Day 1. Always an interesting day. No matter what the situation--day 1 of the job, day 1 of a new diet, day 1 of prison--ok did I get your attention? Seriously, though, it is "resolution time" isn't it? At the gym we have been preparing for an expected influx of new members and potential training clients. This will be my first January as a Personal Trainer, so I'm excited. My mission will be to catch someone on their way towards their resolution, help them get excited for reaching their health and fitness goals, and the hardest part--helping them find a way to make it stick. How come many of us have the same New Years Resolution every year to get healthy. Let's get it done this year and think of all the future resolutions that will be different and much more exciting!

Today for me marks day one for a 49 day abstinence from alcohol. Last year my wife and I did this for a different reason, but this year we have decided to abstain from drinking until her birthday, February 18th. I am excited for the opportunity to detoxify, save money, and concentrate on working hard and being coherent on the weekends as well. Additionally, I have decided to take on the 30-day Spartan Warrior Workout, designed based on the training actors underwent before filming the movie "300". I will need the extra mental focus and clean system.

What will you accomplish in 2011? If "I haven't really thought about it" is what came to your head then it's time to write down some challenging but realistic goals. "Difficult but not impossible, " is what I ask for from my clients in certain exercises. That is a good way to describe the impression your goals should have on you. Take a moment right now or before you go to bed to brainstorm a bit. Picture how you want to feel and look this summer. Not only in the fitness sense but also financially, spiritually, in your relationships, at work, etc? Do you know what you will need to do to make that picture a reality? If not, work backwards--how would this be possible? What would you need to have and what would you need to happen? (money, debts paid, lose weight, etc) What can you start doing that will help get you there? Schedule what you need to have happen, your goal dates, etc. Now all you have to do is follow your own directions!

Happy New Year to you all! Thanks for reading!

Christmas Address

2010-12-26T10:32:00.000-06:00

Today's blog is a letter to you--you all make it all possible. Thanks and Happy Holidays!

December 26, 2010

Athletes, Family, Friends, and Associates,

Merry Christmas, Happy Holidays, and Thank You all for helping me get to where I’m at. Truly, all of the gifts I’ve received for Christmas are the icing on the cake. I feel that Christmas was made possible through all of you. Some of the best gifts that I’ve received were not material.

I was re-assessing one of my clients recently. I took his blood pressure. 120/70. Ok. “Still taking your medication?” I expected all to be normal and he would tell me he had been. “No, “ his eyes kind of lit up and he had this smile on his face, “I actually haven’t taken them in over a month,” he finished. I took a moment to process the statement. I got it. I immediately put up my hand for a high-five.

A different client came in this week and showed me her new running shoes. Awesome! As it turns out, I had planned an extended treadmill training, so we tested the shoes out. She really got outside of her comfort zone. Turns out, she is a real competitor. After a quarter-mile challenge, she looked at me excitedly and said, “I didn’t quit!” almost as if she couldn’t believe it. Education is part of fitness training. The main curriculum consists of the things you learn about yourself. If I have had any part in your epiphanies and revelations, I feel I have accomplished much as well. Thanks for allowing me to be part of that.

“How do you feel?” I asked one of my other trainees after our circuit was finished. “Better than when I came in.” What a priceless gem of a statement. There are so many of you that have said so many great things that really touch and inspire me. You all are my favorite people to quote! Additionally, there are so many other stories I could tell you like this, but there are many stories to continue to build as well as new ones waiting to begin.

To my associates and management team, thank you so much for allowing me to learn from, work with, befriend, and be inspired by you. If it weren’t for all of you, I surely wouldn’t have made it this far, and I truly hope to work with you all for a very long career. I often tell people, “I wouldn’t rather be anywhere else,” and it’s 100% true. Thanks again.

All that said, it is time to look to 2011. A new year filled with new obstacles, new faces, new challenges, new milestones, and new successes and stories. Celebrate! Rejoice! Thank God! Then get ready. Training season continues! Thanks again to all of you for being part of my life, and thanks for reading!

Merry Christmas and Happy New Year!

-Mike Nickles

Holiday Treats

2010-12-19T16:17:00.000-06:00

"It's the Holidays!" True. If you haven't taken on a Holiday pound yet, I applaud you. Last year, it wasn't a problem for me. Actually, I was still losing a few pounds last year. But I have to admit this year, I've been more lenient with my nutritional extremism. I do realize that it's festive to treat yourself here and there, and as long as you're not training for an athletic event or are on a weight-loss or specific fitness program at the moment, if you do enjoy a cookie or extra drink here and there it's not the end of the world. If anything, take the opportunity to train extra hard the next day. You may actually find that you have mounds of energy on Monday morning after a Sunday night holiday meal followed by a dessert or two. So use it! Then, after the New Year caps off the Holiday season, find an event or pick a date, and train hard. Eat lean. Get ready for the next season! Start 2011 off with a list of challenges for yourself, then take them down and next year at this time you'll be able to enjoy the Holidays just as much or more than this year! And...it's okay to beat yourself up over the extra snacks...realize it's not a regular occurrence. Just don't beat yourself up too much! Have a great week and a Merry Christmas everyone! Thanks for reading!

"You're Not A Runner"

2010-12-12T15:45:00.001-06:00

I feel lucky to have the career and life that I do. One of my challenges and duties is to inspire my clients to change or improve their mindset. One of my new clients, a runner and a fellow health and fitness junky, challenged me to think differently. We were discussing run training, and I mentioned at some point that I was done running outside for the winter. "You're not a runner...I need a runner..." she stated. I admit, I had to step back for a minute. I've been taking on so many challenges and done many extreme fitness activities up to this point, but I really had nothing to say for myself. I shook it off and we carried on in our session. Admittedly it has been haunting me, and today I decided to do something about it. I layered up and put 5 more miles on my new running shoes. Yes...outside...today... I had a blast!! I wasn't comfortable until well into mile 3, but it was definitely an experience. Some of the nostalgic obstacles reminded me of running outside--red lights, alleys, crazy drivers, and of course, moms with their unpredictable children. The new stuff was the ice and snow and the frozen beaten areas where hundreds of people have walked over. I must have burned a few extra concentration calories than on the treadmill! Anyways, today's run has opened the door for outdoor winter running, and I'm grateful I got challenged. What's something you haven't done due to apprehension or fear? Challenge yourself, or talk to someone who's done it and get them to challenge you! Then let's all continue to build on our new accomplishments. Have a great week, everyone, and thanks for reading!

Stones On The Path

2010-12-05T20:28:00.000-06:00

Do you ever encounter stones on your path? Potholes on the street? Today in church, our pastor asked the congregation to call out different obstacles between us and peace. "Fear"..."Pride"..."Greed"...were just some of the terms and phrases shouted out by members of the congregation. These and many more were represented by stones on a thin sheet of cloth which was the "path". She then explained how our relationship with God helps us spread the stones, clearing our path and in some ways actually helping to illuminate or point out our way to peace. I found this very insightful and applicable to my life in general, and I wanted to share it with all of you. We can use this same principle to help us through our obstacles and reach our goals. We cannot simply wish that we had more convenient circumstances like more money, better schedules, etc. Life will surely give us a mix of hardships and obstacles along with opportunities and joys. What we must do is pray and learn to seize the opportunities in the midst of hardships. When we are better skilled to deal with adversity, we will have an even greater sense of accomplishment when reaching our goals, and we will be better armed to handle even greater challenges. We will also be stronger and more able to help others take on the obstacles in their lives so that they can reach their goals and find peace as well.

Admittedly, one of the obstacles I face at times is my own voice. Today after the service, myself, my wife, and my mother-in-law all came home and were preparing some food for lunch and for the week. My mother-in-law was discussing some family matters when I commented. I don't believe I said anything hurtful or inappropriate, but I surely did not need to interject. As a result, she was upset. I didn't know right away, but eventually I figured it out and then I became upset. I was upset because I don't want to hurt the people I love. I realized after reflecting on the event that I need to learn to keep my mouth shut sometimes and just listen. Sounds simple and it really is that simple. And with God's help, I will improve this about myself.

What obstacles are standing between you and...peace?...love?...your health and fitness goals? (Okay so I had to throw that in). Identifying them is your first step, and sometimes it can be hard to admit our own shortcomings. But it is only by identifying and working to change and improve that we will be able to progress. Please comment and share your own stories, obstacles, and/or anything you would like that may help you, me, or other readers. Have a great week, everyone, and thanks for reading!

Laziness For Productivity

2010-11-29T11:30:00.000-06:00

I hope you all had a wonderful Thanksgiving. I held my second annual family Thanksgiving, and it was great! I got to spend time with family and friends, and of course, there was great football on, too! If you're human, you most likely indulged in some extra calories this Thanksgiving, which is okay. What I have come to realize and explain is that on holidays or special events, it won't kill you to eat/drink a bit more or a little unhealthier than usual, however, the problem is that many of us have too much of a nonshalant attitude the remainder of the year, which is not only not good, but actually a detriment to your health. Trust me, when your nutrition is balanced and under control, you will feel and look better, no matter what your exercise program/schedule looks like. Tony Horton says, "Abs are made in the kitchen." Well said.

Anyways, I don't really want to discuss the Holidays, but I want to discuss recovering from them. On Friday, I had an appointment with a regular client which got me in the gym. I did get a great workout in, and then I went home for the day. I originally planned to get some cleaning and errands accomplished, but ended up cuddling in bed and was really not much more productive then a rock on the street. Saturday, however, was a much different story. I skipped yoga in the morning but replaced it with cleaning off the desk in my office--there is much more to do but after a filled garbage bag and some movement, I can now utilize my desk once again. I paid some bills, went to work for a client appointment, drove up to Evanston for a specific product for my wife, made a couple other stops including the bank, Home Depot, and Target, went back home, raked the yard, and I finished up my productive day by making a salad and using the remnants of the Turkey carcasses to create a delicious soup for dinner.

Do you ever feel unproductive or lazy? Well, if so, sometimes you do need to take that day. What you should do mentally, however, is plan the next day to jump-start a series of productive days, weeks, etc. You will feel charged and ready to go, and I suggest making a list of tasks. There is a great feeling of accomplishment when you look on that list later and see you have crossed off most or all of the items you set out to do. Another tip--if there is a project or task that you have been putting off but it is important, do that first, and everything else will seem much easier. Please post your thoughts and experiences with laziness and/or productivity for us to learn from. Have a great week, everyone, and thanks for reading!

Thanks Be To God

2010-11-22T07:02:00.001-06:00

"Bang!" That was the sound of a large, heavy, vertically sliding partitioning door slamming closed on top of the guitar that belonged to Pastor Sherrie's husband and our church band leader, Tim. The look on his face said it all, and Pastor Sherrie appropriately said, "Thank God no one was hurt." Tim's guitar was smashed and he looked crushed. He kept his composure well, and later in the service, he announced that he was thankful to have had the guitar and that it was the best musical instrument he's ever owned.

Think of a time you've lost, broken, or have had a personal possession destroyed. How did you feel? How did you react? Odds are you were devastated, angry, and very upset. Did you take out your frustration on someone else? Or did you react with a positive attitude like Tim? Think about it. None of us can predict or prepare for anything 100% of the time. But all of us have the choice on how to conduct ourselves as well as the choice of our own attitudes. No matter how bad things get, we must try to remain thankful for what we have and the blessings that we have instead of being upset or expressing self-pity over what we don't have or what we've lost. There are people in life that may be in a more fortunate circumstance than us, but there are certainly more that have less favorable lives and in situations they have no control over. We must pray for those less fortunate and be thankful for what we are blessed to have, whatever that may be. Like Zig Ziglar says, "It's your attitude, not your aptitude, that determines your altitude." Well said, Zig. Especially this week and through the Thanksgiving and Christmas Holiday season, let's try to be more positive about our situations and attitudes, and let's take time to Thank God for what we have and be appreciative for the important people we love and care for. Have a great week everyone! Happy Thanksgiving, and thanks for reading!

Step Up

2010-11-15T06:23:00.000-06:00

As we quickly approach Thanksgiving, it is relevant to think about and be thankful for the things that we have instead of complaining about or wishing for the things we don't. The obstacles in life are tough for everyone. We all have different careers, family lives, body types, religious beliefs, etc, but we can all agree that even during "good times" there are tough obstacles. Actually, since "good" is a relative term anyway, we must experience adversity in order to truly appreciate our accomplishments and the opportunities that present themselves.

This past weekend, one of my clients had the opportunity to do the event, "Skyrise Chicago," where participants climb all of the flights of stairs in the Willis Tower. 2,109 steps in 103 floors to be exact. What is special about this opportunity is that my client has two prosthetic legs below the knee. Wow! In mock trials we did on the stairmill over the past two weeks, I realized that not only would my client finish the event, but he would finish with a better time than a lot of "normies" (his term for us who have all of our limbs). Certainly, my client could have had plenty to complain about over the years, allowing himself to be treated specially because of his disability. But rather than that, he overcame this and actually worked in Orthopedics for many years, the same field that had helped him to walk again. Hats off to him, and we can all use this as a lesson for the week and during this Thanksgiving and Holiday Season. Let's step up to our challenges and give thanks and praise for what we have: health, family, intelligence, opportunity...you fill in the rest here. Have a great week, everyone, and thanks for reading!

Guest Blog: Making A Positive Difference

2010-11-11T04:30:00.000-06:00

Below is copy from an email I got today from one of my clients. She has been responding well to training, and above all, trying to maintain a positive attitude. Please think about the relationships in your life and relate to this message. Very powerful, and I'm glad people are catching on! Thanks, "C", for your inspiring message!

Hi Mike,

I read your blog tonight from Nov. 7th and was thinking... I encourage you to keep thinking positively. As a physician, I have relationships with a lot of people (doctor-patient, teacher-student, peer-peer, nurse-doctor, etc), and it can be really difficult when you invest so much of yourself into another person and then the relationship ends. In my case that is the doctor-patient relationship, and in your case the trainer-trainee relationship. It is, in some ways, both a positive and negative to the job. But no matter what happens at the end, I always tell myself that I did the best that I could, and that I made a difference in this person's life because I did the best that I could. Anyhow, there is a great line in Antoine de Saint Exupery's book The Little Prince. At one point, the fox tells the Little Prince (translated from French), "you are responsible for those with whom you create a relationship with." Most of us feel this in general, but those of us charged with healing, teaching, or "service" towards another person feel this even more (or at least I think so). �

Thanks,
"C"

I hope you felt that! Have a great day everyone, and thanks for reading!

Goodbyes

2010-11-07T20:38:00.000-06:00

This week was long for me, as it probably was for many others including many of you reading. I am at the point as a personal trainer where I am building strong relationships with my regular clients, and many of them are entering progressive stages of training and they are seeing and feeling results. This is what determines my success, but more than anything, it makes me feel great to be a part of life improvement! Anyway, one of my favorite clients who recently started training three times a week emailed me to inform me of some bad news. She had decided to take a job offer in her home country in Central America and would no longer be training or coming to the gym. This was sudden, and I was truly saddened that we wouldn't be working together. I felt that we had come a long way and were making real progress. Not only that, but obviously that's 3 sessions a week less which is a setback for my business as well.

I wished her the best, but I can't help but feel kind of like I was dumped. A week ago another client had finished her training as well, which I knew about ahead of time, but it was still a bit tough mentally. I can't help it, I guess. I am investing myself into my clients as much so or even more than they are committing themselves. Another thing that ties in is my own training. People often ask me about my own training. I feel that I have to hold myself to a higher standard of fitness. This way, I cannot ask or expect a client to do anything more demanding than what I put myself through. And, yes, this does include issues and obstacles that come up. Anyway, what I will do is to remember the relationships I have made, the impacts I have had on my clients, and I will always learn from these experiences and build on them into the future. I urge you all to do the same in your professional and personal lives. Each day is a new learning experience, and life gives us a blend of difficulties and opportunities. We must take advantage of the learning and opportunities in the midst of the difficulties and obstacles. Growth is the result. So every goodbye is potentially a new hello! Stay positive, have a great week, and thanks for reading!

What's Hot

2010-10-31T15:03:00.000-05:00

It's been quite an interesting week and a long, fun, wild weekend to top it off. There were many highlights, but I want to talk about a few new fitness experiences this week. I'm lucky to be working as a trainer at the best gym in America, and it definitely has its perks. I've recently begun my own fall/winter cross-training program, and in order to help make it complete I've decided to include a weekly regimen of personal pilates training as well as yoga. Thursday I had my pilates session, and it was awesome. If you haven't tried pilates, I urge you to do so. Pilates is a total-body experience that I can foresee will help me to stabilize with my core better, improve my posture, and in turn, will help me in other areas of athletics. Yoga has been a similar experience for me, but one major thing with yoga is the mind-body element. Yoga, besides helping with flexibility, stability, balance, strength, and breathing, instills patience and trains your mind as well. Yesterday I tried "hot" yoga, or Bikram Yoga, for the first time, and it was quite an experience. (Click on the title to this blog to link to the studio I am going to.) I urge you to round out your fitness with yoga and pilates, and definitely work with your trainer to implement safe and appropriate routines.

What I really want to highlight is the satisfaction of witnessing my clients' excitement for their own fitness. I mentioned above about perks of training, and I am actually training my pilates instructor in exchange for her service to help me. Awesome deal! Anyway, she is a dancer and is admittedly detrained as far as strength and endurance go. I trained her yesterday for the first time, and we were able to work through her weak points, avoid aggravating old injuries, and challenge her in a different way than she is accustomed to. At parts of the strength segment as well as the cardio intervals, I saw this look of excitement on her face that really pumped me up. She looked so happy to be getting a good workout in, and she really kicked butt, too!

Of course we can translate this into your job/career, too--if your job seems boring, remedial, or unexiting and if you are unmotivated, then adjust your thinking. Try something new and think about the people you are helping. A sales call is not just a sales call. Don't sell products at all. Instead, solve problems. Look at those presentations and consultations as opportunities to help someone reach a goal. You have the chance to profoundly improve the quality of someone's life every day, even if it's not a client or customer. Maybe you can brighten a co-worker's day with a compliment or a show of consideration. Bring an extra coffee back for someone or say hello to the person you join in an elevator, and get excited when they respond! Simple things like these can not only help them but in turn, may help you feel re-charged and more focused and positive throughout the day. Please post your thoughts, have a great week, and Happy Halloween! Thanks for reading!

One Pushup At A Time

2010-10-25T05:45:00.000-05:00

It's been a full week since I've shared my thoughts on this blog, and I appreciate the time I've gained as it is needed. That said, this week's message is about making changes--one pushup at a time.

I've been working closely with one of my regular clients over the past few weeks. We've been establishing strength and preconditioning as our focus for this cycle, and the struggle, like many, is in range of motion. Take the pushup: a seemingly basic exercise, it is everything but. Executing a single pushup demands upper body strength, shoulder girdle mobility, core stability and strength, balance and coordination. Many people can start and finish a pushup or do a half range-of-motion version, going halfway to the floor and back, but it is a full range-of-motion pushup that I'm really after in a solid test. Going back to the client I began talking about, she is the same way...or has been for the past few weeks. She has been working diligently outside of sessions and trying her best all the time. It is truly the hard work put in outside of our training sessions that has really been paying off. The other day in our routine, my client did one, two, three, four...and more...full range of motion pushups! She stopped around five or so, took a break, then did some more. The realization of this milestone drove her to try to keep doing more! I know it was awesome for her, but I have to admit I had to hold my excitement in myself.

I am finally to the point now in this business that I am witnessing more and more results which means I am doing my job! What I also know from experience is that the mindset changes are the biggest and most profound. Positivity and confidence is replacing negativity and apprehension, and those are just a couple examples. For me, it will be a constant challenge to get people in the game and keep them there, and for all of us in fitness, business, and in life, we must continue to conquer these challenges and realize our own milestones, one pushup at a time. Have a great week, everyone, and thanks for reading!

Work And Play

2010-10-17T12:25:00.000-05:00

Yesterday many of my colleagues participated in the Men's Health Urbanathlon, a athletic event featuring runs and city-themed obstacles. I am still coming off of the Marathon from last week, so I did not participate this year, but a bunch of us went out last night to hang out and consume a few alcoholic calories...ok a bit more than a few! I'm still a newer member of the team at work, so this was the first time I've really hung out with people outside of the gym. My wife came out with me, and we all had a great time. Are you the type to hang out with people you work with? If not, why not? Most likely we all spend more time with the people we work with than our own families, so it is actually very important to nurture interpersonal relationships outside of your normal work environment. Not only does it help build bonds of trust and provide more insight, it's fun, and it will make your workday and professional relationships better as well. Work hard, play hard, and have some fun!

That's it for me for today, and this is the official end of the "daily dose". Moving to a weekly blog most likely with perhaps a few extras during the week, depending on what I think is relevant to share. I'll be changing the name of the blog and maybe even the look, and I welcome any suggestions. Thanks so much for reading, responding, and for making a commitment to yourself, your health, and your life!

Moving Forward

2010-10-16T11:43:00.001-05:00

One of my clients gave me a valuable piece of feedback yesterday. He told me that from trainers he's worked with, I have helped him to progress. "You force me to progress," he told me. Apparently, other trainers would have him perform the same exercises at the same weight each time. That may or may not be exactly true, but surely it explains how he didn't really see much results. What I aim to do with all of my clients is to challenge them each time, whether that means more weight, a few more repetitions, or simply by tweaking exercises with small progressions in complexity. His partner even made a comment about seeing more muscle and how my client appears to be getting stronger. He certainly is on paper! If you are struggling to make improvements, I urge you to continually challenge yourself. Regarding weight training, shoot for a number of repititions, but don't stop! Most people stop at a specified number such as 10 when they might have been able to push out a few more. Those extra repetitions to failure are what will help your body the most to increase endurance and strength, allowing you to progress all the time. When it seems your progression is slowing, known as the "plateau effect", it's time to take a break in your routine and adjust your focus for a period of time. Switch up your individual exercises as well as your overall approach, and you will go through the process again and see more and more consistent results. The most important thing is your attitude. If you are optimistic and ambitious, you will surely have greater results and success. This obviously translates to your life outside of the gym as well, and it is one of the only things a trainer or someone else can't provide for you. Moving forward, keep...well...moving forward! Have a great day, and thanks for reading!

Gearing Up

2010-10-15T10:37:00.000-05:00

Planning for fitness training can seem like more work than the actual fitness routines themselves. I am planning to begin my offseason training starting this coming Monday, and I'm making sure I'm ready. I've already started tracking my nutrition and macronutrient breakdown to see how close I am to the desired ratios and levels I had planned. Also, I've been putting some foam roller time in as well as rest and sleep, all of which seem like sedentary activities, however they are actually more important for rebuilding, repair, and recovery than anything else. I've ordered my appropriate supplements, and now all that's left is getting the individual workouts designed appropriately and with a level of relevance. I suggest for all of you the same: plan well, plan early, and schedule everything. You will be happy you did because you will find it is much easier to stick to a plan than it is to "wing it" or to get it done in the last minute. Sounds like this advice could surely translate into your other activities and endeavors in business and in regular everyday life, doesn't it? So gear up, everyone! Thanks for reading, and have a great day! Happy Friday!

Offseason Training

2010-10-14T17:30:00.000-05:00

For me, my first running season is officially over. The marathon was awesome, and this week I've almost felt ill from the aches and pains and weakness while my body worked to recover and rebuild. I'm feeling more energy back today and got in some foam roller work and 20 minutes of a great yoga class. I feel so excited actually for the changes about to come. I am designing my own offseason training program which, in many respects, will be much harder and more grueling than the peak of this running season. I am planning to utilize all 7 days, with 2 days devoted to active recovery such as yoga, pilates, and corrective exercise and flexibility. I will program for myself as I am my own client. After all, if I can't stick to a program and be accountable, how can I expect that from my clients?

What does your career/job entail? Do you have clients? Do you sell products? What types of things do you promote, and are you an active participant? Do you believe in your product and use it? What do you consider your season, and how are you training and developing for it? This could apply for your job/career, sports, personal athletics, financial goals, etc. Think about it. What is your plan, and how has it worked for you? If you don't have a plan or goals, then aren't you just spinning your wheels? Why get in the car without a destination? Think about it. Get excited for your upcoming season and the offseason where you will be getting "back to the basics" and working on mastering your craft! Have a great day everyone, and thanks for reading!

Why You Can't Is Why You Need To

2010-10-13T17:11:00.000-05:00

So many of not only my clients but people in general have objections. Objections as to why they can't do things. Think about it--how many times have you said, "I can't go out because I have work in the morning." You have made work a priority, and there are clear reasons why. What if you said, "Screw it--I'll call in...let's party!" There would obviously be serious repercussions to this behavior, especially if you decided to do this type of thing all the time, wouldn't there be? How come, then, do we make so many excuses about why we can't get to the gym to meet with a personal trainer for a session or somehow include fitness into our day? Why do we make excuses about eating whatever because it's so hard to eat healthy. Is is really that hard or are you just making excuses to stay within your comfort zone? Are you afraid to succeed? Are you afraid you won't be accepted? What's really going on? All of these reasons you create in your mind--stress, no time, work, social life--are all of the same reasons you need to make health and fitness a top priority. To reduce your stress, help you become more efficient and thus giving you more time, to have the energy to go out and bounce back from a grueling week or weekend--are all things that are often solved by living a healthier, more active lifestyle. So why can't you make it happen? Most likely it is precisely the reason you need to make it happen. Give me a call and let's work through your obstacles. Have a great day, and thanks for reading!

Form=Function

2010-10-12T07:48:00.000-05:00

Many of you don't know this, but I wasn't always a fit, health-minded individual. (Ok it was a joke-almost all of you know this!) Let me rewind for a moment, though. In high school, I gained interest in drafting and architecture, and that is initially what I decided to pursue in my early years of college. I began at UIC in the Architecture program, and one of the major things that still hovers in my thoughts is "form=function". Truthfully, I didn't really grasp this concept until much later, and although it sounds simple, it is the continual thought process that evolves, grows, and keeps re-defining itself in my mind. Think about a church. If you take a look at many different blueprints/floor plans, you will see many that resemble a cross. There is usually a main building bisected by another where the sanctuary is. (This is a basic design, but it makes sense.) Much of the architecture in Chicago and around the world resembles thought processes regarding function and environment, reflected in the design. Think about the Willis (Sears) Tower. Like many of the buildings designed by the influence of the time, the lines of the building lead up, with windows, vents, and other crossing patterns. The function of the building is to house many different offices efficiently and effectively, and you can tell from the outside that it is a basic grid-like pattern. Look on google maps at Chicago itself. Isn't it, too, a dense grid of streets, blocks, and structures designed to house and transport a multitude of inhabitants? Makes sense, right?

Think about your body and daily movements. What types of movements do you do? What types of movements is your body designed for? What types of things are you doing to promote what your body was designed for? Additionally, what activities or non-activities are you performing that are a detriment to your function, and are you properly trained and fueled to efficiently and effectively perform your functions? Think about it. How do you look? Sedentary, overweight and obese individuals don't look like they do because they perform athletic activities, and they surely aren't the product of healthy eating. If you eat and practice to be a couch potato, your body will reflect it. Likewise, think about football players for instance. Football is a complex sport, having different position players performing different tasks. Offensive linemen are massive, strong, and tend to have a high percentage of body fat, which makes them slower, yes, but much more difficult to get around and move, making their form effective for their task. A wide receiver looks much different, and the best ones tend to be tall, lean, flexible and fast, allowing them to become good at long routes, jumping, and reaching to make athletic catches.

My point is this--if you want to look different, think of what activities you want to perform better, how you'd like to move, and what benefits will come from being able to perform a certain way. It's okay to want to look a certain way, but knowing what you'll be better at and striving for that instead of just saying, "I want to look good naked," or something like that will be a much better benchmark of achievement. Have a great day, everyone, and thanks for reading!

Off The Wall

2010-10-11T09:44:00.000-05:00

Wow. I now understand what "the wall" really means! Yesterday during the marathon, I felt really good through the majority. The long race seemed like an athletic tour through the city, starting and ending in Grant Park and taking us through North Side neighborhoods, south through downtown and continuing through Pilsen and all the way to U.S. Cellular field and back up. It was a gorgeous day, starting out around a comfortable 70 degrees or so and getting hotter by midpoint in the race. I was happy for this because I've been training and competing in hot weather all summer, so the feel was similar. I felt extraordinary through about mile 21-22. Around that point my hip flexors and lower quads started to spasm a bit and I knew I was on the verge of hitting the wall. I slowed down, walked through gatorade stations, and even stretched out a bit. My goal moved away from a certain time and closer to finishing without hobbling through the finish. I now also understand the term "marathon shuffle," as this was the best way to describe how many of us were moving along. The shuffle was just over a speed walk, but too limited in range of motion to be considered a run or jog. I came in at 4:10:00, and I am satisfied to have finished and for having all of the support from family and friends as well as my clients to help me motor on through. That said, I am glad for the experience as it was humbling to experience the cramping, pain, and limitations that presented themselves. I now understand more about the conditioning that will help me in the future, and I am confident I will be able to avoid meltdowns in the future.

Much of the marathon experience translates to every day life. Moving at a pace slower than you'd like to because of crowding is much like being on a busy expressway or getting through a project limited by factors out of your control. We must learn patience and humility and do what we can, not always exactly what we want to. Also, hitting the wall happens all the time in life, doesn't it? Financially, economically, physically, mentally, emotionally, and in other ways, too. But it's not whether you hit the wall or cruise through that matters. It's really about dealing with the wall, bouncing off when you can and recovering to finish your challenge and/or task. Respond to your experiences both negative and positive, and in the end, we all learn more from setbacks and failures than "winning" with no hitches. Usually it's only when we learn and grow through failures that we can truly accomplish what we've set out to do. How does this apply with you? Have a great day, everyone, and thanks for reading!

Crowd of Cheers

2010-10-10T09:44:00.026-05:00

Well, I finished. I was shooting for a finish time between 3:30 and 4:00, but I finished at 4:10. Not bad, really, but I worked through some injury and cramping and made it happen. In my head, I thought of all of the people supporting me and looking to me for support. It is because of all of you that I am able to push myself further each day, and it is why I will continue to strive for greater and greater accomplishment. As a trainer and coach, I am focused on holding myself to a higher standard. I can only expect someone to follow direction if I learn myself to set a great example. None of us are perfect, but that doesn't mean we don't try to get there. At points in the race, there were crowds of spectators who were residents, friends, and family members of the participants. I ran and ran, and I thought about those spectators. They came out to support people they cared about. Thinking deeper, I realized that I help to promote health by training and coaching these same people that the crowds were cheering for. Since it is my mission to promote healthier living to everyone, these family members were effectively cheering for me! This made me smile, and I really felt the cheers personally and felt great throughout the race because of it! Think about the people you serve and care about. How are you making a difference for them? Realize that as you better their lives you are actually improving the quality of life for not only them but also indirectly for the people that love and care about them! Get excited about it, and thanks for making a difference! Thanks for reading!

Cheer Me On

2010-10-09T17:41:00.000-05:00

Just this morning I got an email about a new iphone app upgrade. The Nike+ Gps application which I currently use allows me to track my run pace, distance, and even my route plus more. The upgrade includes a feature called "Cheer Me On" which allows me to post on Facebook when I begin a run, and when friends comment on or like my status, I will hear cheers in my headphones. Pretty awesome! Please cheer me on when you see my post tomorrow during the marathon. I can't say enough about support, and I need it just as much as you and everyone else. Support the people that support you...that's called a team! Thanks everyone for your support, and thanks for reading!

Doing A Great Job

2010-10-08T08:52:00.000-05:00

I had the pleasure of meeting a family member of one of my clients yesterday. My client is a grad student currently and she brought her mom into the gym with her to work out while we completed our training session, and I was sure to introduce myself at the front desk. "You're doing a great job," she said. "She's doing all the work!" I replied, speaking about her daughter. I did feel glad to receive a compliment, especially from a parent. But what it says to me is not necessarily that I'm implementing superb technical strategies, but rather that my client has been positively responding to my style of coaching, and that we have truly established a bond. For training to work, any type of training--whether it is personal training in a gym or home setting, group training, boot camp, even your normal job training and class education, there needs to be a connection, and you need to believe in who is teaching you and be able to commit to the game plan. So the seemingly simple compliment to me is really a sign that I am getting through to my client, and what that ultimately tells is that she will be successful because her mindset is right. Mindset...my favorite word, right?! Seriously, though, it is all about mindset.

Actually, this same client asked me yesterday, "When you were losing all that weight, did you ever hit a point where you stopped or gained some of the weight back?" She was referring to the plateau that many people seem to hit in weight loss before they reach their goal. Mindset. Although weight loss slowed down after I reached a healthier body composition, I didn't hit a training plateau, mostly because I stuck to the plan and didn't compromise a thing. I also explained how I kept challenging myself, intensifying workouts and sticking to a consistent and appropriate healthy eating program, and I am at a healthy consistent weight of around 150 lbs (although I was at my lightest around 143-145...crazy!) The question of how hard it is arose, and I explained that now it has actually become easy--not only because I've established a lifestyle for myself, but that I need to hold myself to a much higher standard if I expect my clients to reach their goals and follow my lead. Mindset. Being a trainer and an influential individual actually makes it easier to discipline myself because what I think about on the treadmill, pavement, or cross training is not myself getting better, but all the people who are seeing results and success and who see me as their motivation. So, I'm doing a great job only because all of you are doing a great job! Happy Friday everyone, and thanks for reading!

Do Your Homework!

2010-10-07T06:48:00.000-05:00

Being a member of a fitness club, you have many options on how to go about getting in shape and maintaining your level of fitness. Some elect personal training as a vehicle to guide and motivate them through this process, which is smart. Even personal trainers seek knowledge, advice, and training from other colleagues and health professionals. Anyway, some of my clients see me sporadically, while the ones benefiting the most see me once, twice, or even three times a week, it is not really what we do in our sessions that are yielding them the results they seek. Granted, when we are getting in structured workouts multiple times per week and have more face-to-face time, we should expect a greater level of guidance, corrective work, and regular progress, however, if a client is only "showing up" one to three hours out of the 168 total that make up a week, the level of results (or lack there of) will tell the story itself. Just like if the only time you care for your overall health and condition is when you are with your physician, you will surely be in trouble! However, if you are an active participant in managing your health and fitness as you should be, the results will come. Completing suggested assignments such as tracking your food intake and working to tweak your diet, performing exercises and workouts given by your trainer, and also learning more about health in general and steering clear of the usual obstacles and foreseen roadblocks between you and your goals. Sounds hard, but understand you must make changes if you want to expect results. It starts with you, and if today is an improvement from yesterday, tomorrow will surely be an improvement upon today. Robin Sharma says it like this, "If you improve by 1% each day, then at the end of 30 days you will have improved by 30%!" That makes sense and it's easier to do a little at a time than to expect huge leaps and bounds. It just won't work. So listen to your trainer, everyone, and do your homework! It's what you are doing outside of the gym walls that will ultimately help you reach your goals. Some of my clients have already experienced this, (and one in particular has inspired this blog today! Thanks for doing your homework Mike!). Have a great day everyone, and thanks for reading!

On The Wall

2010-10-06T17:10:00.000-05:00

It's official! Okay, so no biggie...I've been a personal trainer here at Equinox since July but I'm finally on the wall. Here at Equinox, we have a wall where there are basically 5x7 profiles of all of the trainers and until today, I haven't been featured. Clients and other members have asked me, "why aren't you on there yet?" "I know, I know," I would say, "soon!" Almost every day I would take a look while reading and re-reading other profiles, getting a sense of the other professionals I work with, their specialties, base of knowledge, and philosophies. How great it is to be grouped with some of the most educated professionals in this business! Anyways, it does seem a bit more solid, and you probably can name moments in your life where things seem a bit more stable to you. Maybe it is as simple as having a name tag made or seeing your name in print. Whatever it is, relish that moment. Be proud of your accomplishment--then build on it and really make a name for yourself! Because it's not about what you know or even how many people you may know. It comes down to how many people know you, and more importantly, how many lives you've had positive influence in. If your name comes up in someone's success story, for instance, that is one step closer to greatness! Help someone out today and start making your way up the wall! Thanks for reading!

Day 367!

2010-10-05T07:52:00.001-05:00

Today marks the first day of year 2 of this blog! Thank you all for reading and for all of your support and comments to this point! That said, I just got done publishing the last three make-up-days of blogs. Why had I been putting it off? I don't know. What I do know is that I've made a commitment to write these for myself and for all of you who benefit from my thoughts now and again, and I don't plan to let you down. I am, however, considering making this a weekly blog soon. As my business as a trainer has been ramping up, I have dedicated more time to helping people one on one. Also, I realize that some of my blogs may have felt a bit "watered-down" content-wise. I may seek to create a weekly blog to recap events, thoughts, and concepts, and add-in a few random and special ones here and there. I will look to do this soon as I have officially achieved the one-year mark for this daily blog! I enjoy getting my thoughts out and inspiring all of you who read this to make improvements in your lives and possibly helping you touch the lives of the people you care about indirectly. Please comment below with any feedback regarding my blog, suggestions, and/or your thoughts about the frequency change. After all, it's because of you I stay motivated, and because of the support I get that I am able to succeed. Thank you all so much, and have a great day! As always, thanks for reading!

Don't Call In!

2010-10-04T07:32:00.028-05:00

"I want to tell you, " my client started, "I was going to call in and cancel this morning's session. Then I thought, 'If I cancel today, I'll most likely see myself not coming back.'" Wow. Yesterday one of my newer clients told me this after admitting she felt like she had a slight cold. I applauded her for still coming in, and she not only completed the workout, she actually improved her numbers! She was so happy she made the decision to come in and do her best, and you will too!

Often, especially concerning fitness, we may feel like "calling in" and skipping workouts. Do you ever feel better that you did? Unless you are injured or severely ill, you should show up and give it your best. This is the simplest thing to accomplish on a given day, but usually it is the hardest thing for people to do. Why? Sometimes it's laziness, and sometimes although we think we've committed, we've really just entertained the idea of getting in shape or doing something well. When you truly commit to something, you will not let anyone or anything stop you from performing the activities necessary to reach your goal. Think about this in other areas of your life: Do you call in to work for non-legitimate reasons? Do you call and cancel social engagements with friends because you "don't feel like it"? Ok, every once and a while we value that "me" time, but if you are a successful person you don't have any reason to do this. I'll admit, sometimes my head isn't always 100% "in the game" but I've learned that if you just "show up" and start [your workout] you'll usually surprise the heck out of yourself and often you will improve! Plus, you'll feel so much better about following through with your commitment. This same principle will carry over into your career and social life, and in turn, you will become a highly motivated, responsible, and effective individual. It starts with today. Tomorrow it will be about tomorrow, and so on. Don't call in today, get your workout in, and follow through! Tomorrow do the same! Have a great day, everyone, and thanks for reading!

One Week Left

2010-10-03T22:28:00.040-05:00

One week left. The Chicago Marathon is on Sunday, 10-10-10. Two years ago when I was 225 lbs, a half-pack/day smoker and Mr. Unhealthy, if you would have told me I'd be running in a marathon as a personal trainer, I would have laughed you out of my house. This is huge. It is the culmination of my running efforts this season, which by the way, is the first season I ever really ran for sport or fun. Beyond any and all changes I've made physically, truly the changes that have happened internally have been much more profound. Fitness and health is way more about attitude, motivation, and perseverance than anything else. And by committing to something as meaningful as health, I have really been able to apply the same principles of discipline and hard work into other aspects of my life, and taken it further. I have found my self infecting people with the "health bug" that I have. It's quite contagious! It seems in the midst of the economic chaos, disasters, family issues, and everything under the sun, people have found solace in fitness and nutrition, and that's a great thing! Once we get ourselves on the right track with our body, we will no doubt be on the right track mentally, and better equipped to handle whatever life will throw at us next. In the middle of so much difficulty I have experienced personally, I am grateful to God for the opportunities that have opened up. Recognize that it is not about simply wishing things were better. Confront your difficulties/obstacles and make concise decisions on how to handle them, and you will be surprised at the great things that will happen as a result. For me, changing my health has not only meant changing my life, but it has also meant that people I love and care about have had their lives changed for the better as well. My whole family has gotten healthier and more health conscious as a bi-product of my own health revolution, and now I am making a living helping others do the same. Please say a prayer and/or join me at the finish line this Sunday in person or in spirit. I appreciate the support I have received, and I thank you all for being part of my success! Thanks everyone, and thanks for reading!

Complete Your Task

2010-10-02T21:39:00.079-05:00

Today was a busy day. I had two great training sessions, a 3-hour class, did my weekly shopping and errands, and even did some interval training on my new Schwinn Spin Bike(thanks Marc and Tania!). Then I carted Jasmine off to Aurora for a bachelorette party, and I decided to spend a few hours visiting my buddy down in Plainfield and to get my car worked on(thanks Scotty!). Among other issues, I knew my brakes haven't been touched in almost 3 years. Though I use a lot of downshifting with my braking, I had a feeling it was about that time. And through a friendly barter agreement, I'll be helping Scotty train at home in return for his auto consulting and repair work. So Scotty began with the brakes since it was definitely the activity that would take the longest. Wow did it ever...the rotors were basically fused to the piece they were mounted to, so it was a painstaking effort to get each one off. Scotty even had to drill through 2 screws on each hub, and that wasn't exactly a quick thing. After a few hours and a couple brews with some of his friends, we were on the fourth and final wheel.

His buddy brought a tool that he said could help out with the removal of the two problem screws, so we decided to give it a shot. Sadly, during the attempt, the bit to this tool actually broke off in the screw hole. Scotty tried several times to drill through it, but he couldn't budge the hardened steel piece. We then tried everything else to see if it would still loosen up. No dice. He worked and worked to get it off, but it didn't seem like it was going to happen. We even recognized the fact we tried a special tool as a "shortcut" and it turned out to extend the time it would have taken. I am usually all about fighting through, but it had been a while, and not only did I not want Scotty to kill himself over it, but I was going to have to get home soon, too. He told me he wanted to try one last thing. He found a small mini-grinder tool, plugged it in, and got to work. The sparks flew, and let me tell you--this grinder was tiny. He worked and worked, and after a while, he actually was able to get this thing loose! He did it! He told me that he "wasn't going to let me leave unless he know the job was done right." (may have paraphrased there, Scotty) Immediately I recognized that he was right and he was actually playing out the classic analogy.

Folks, we all have times that we feel we've tried everything or simply found yourself exhausted while trying to complete something. How many times have you quit? How many times have you finished? How did you feel? We need to fight through and do ourselves right by staying on task and completing it. Please share a time in the comments when you did this and it payed off. Thanks for reading!

Breaking It Down

2010-10-01T07:14:00.000-05:00

My brother has been living with us this past week and will be for a while. He just started a career in the logistics field, and has been learning the game through his employer. He was explaining that he is learning to think differently about things. "Take this Cholula bottle..." He went on to explain the fundamentals and economics of shipping raw materials to centralized locations where products are then manufactured and/or assembled. "This cap is from wood, the bottle is glass, the label is paper and ink..." So he now sees a product and is continually thinking of it in terms of the materials and substances that make up that finished product. From there, he can figure out what has to happen, and this thinking is giving him a better idea of his market and how all of it comes together. The interesting thing is that I have been taking classes through Equinox to further my understanding and knowledge of the body, exercise, movement, and how it relates to personal training. In the same way, I am thinking a bit differently. "How does the client move? How should he/she move? What movements and abilities are necessary to this individual in life and in the sport(s) he/she plays? When I know some of these answers and a bit more, I can take the finished movement and even complex exercises and break them down into individual and simple movements. From there, we can progress exercises until the goal is achieved. Ultimately, my brother and I are both taking finished products/results and breaking them down more simply and working from there. It's very interesting to see the parallels that we are working in, even though these two fields couldn't be more different.

In your job and daily activities, what are your goals and what do you need to happen to be successful. Take the end result or your goal and break it down backwards and see if you can't simplify things a bit. People often get overwhelmed in a variety of ventures simply because their minds are clouded with complexities. Clear your mind and thoughts by breaking these complexities down into their simple parts, work on those parts and put them together. This may take a short or long period of time, but you will have a better understanding and most likely will come out better skilled than if you just tried to complete the complex version of whatever you are doing. Please share a unique example of when you did this, how your thinking has changed, or even what your action will be from here to help you reach your goal. We could all use more perspective. Have a great day everyone, and thanks for reading! Happy Friday!

Stay Committed

2010-09-30T06:38:00.001-05:00

You recognized at some point you weren't where you wanted to be. You saw what things could be like. You made a decision to improve, and you may have taken some steps activity-wise that will help you get there. Now it's on you and your commitment to yourself. So how committed are you? One of the questions I ask all of my clients is somewhat of a multiple choice, and goes like this:

"Which of the following best describes your commitment to your goals?

I wish to... I hope to... I'd like to... I'll try to... I want to... I'm committed to..."

So where do you stand? If you can't say "I'm committed to" without hesitation, it's time to analyze your motivations. Why do you want to reach your goal in the first place? Whatever that reason is, it should make you hunger for success. Then when you can truly commit, nothing will be able to stop you. This includes sacrificing many things, possibly even things you are doing on a daily basis. But you can't expect different results if you are doing the same things, right? That's enough from me today--check out this article by clicking here or on the title to this blog. This article is about your commitment level and is from my Daily Spark newsletter. Sign up for health and weight loss support at sparkpeople.com. Thanks for reading and have a great day!

Endless Rewards

2010-09-29T07:29:00.000-05:00

When I began personal training, I admit that one reason was to have unlimited access to the gym for my own benefit as well, however, I have found it has been challenging to train myself the way I want to while making sure my clients are taken care of. I don't have an issue with it because it has been so rewarding to witness even so far some of the changes that my clients have undergone. Some of my clients have already been able to lose a bit of weight, become stronger, and have increased their endurance. Those are the physical changes, though. The changes that have been more profound and noteworthy are the internal, mental changes. Recently, one of my clients called me to postpone an appointment but told me what he had planned to do on the days we would not see each other. Another client has been seeing results by doing workouts and exercises that we had gone through, taking classes, and simply changing her habits. She is noticing results, and we are progressing, and she has stated her own realization that her mindset is evolving, even stating improvements in posture, lifestyle, and work performance. These people have made a true commitment to their health, and I am so excited to be a part of their lives and achievements.

Do you love what you do for your clients in your business? Do you love helping people? If so, you would agree that the sacrifices you find yourself making are easy decisions. It is well worth it to see someone else develop and be part of that development. Service to others leads to greatness, as paraphrased from so many leaders. We can do good for ourselves, which is fine, but when we help others and more importantly empower them with knowledge, self-confidence, and purpose, the rewards are endless. What can you do today to make a positive difference in someone else's life? You'd be surprised, but even a smile to a stranger on a crowded train, opening the door for someone, or helping a tourist find the way to his/her destination are a few small ways that make and "O.K." day into a great day. I hope you are excited for today; I know I am! You have a wonderful day, and thanks for reading!

2 Day Realizations

2010-09-28T06:57:00.061-05:00

Today and yesterday I have been going through a Shakeology cleanse. This is a high-nutrient, low calorie 1-3 day cleanse which helps the body work the "junk" out of it and also gives a cleaner, lighter, less bloated feeling. For me, the nutrients I have been receiving through the Shakeology, fruit, and other allowed meals have been sufficient. The hardest part is the caffeine withdrawal. I feel sluggish, slow, and my mind has been drifting. I even fell asleep on the train a few times which I haven't done in a while. I've been getting enough sleep, but I know that my morning coffees have become quite a routine, and not such a non-healthy one either. I feel the caffeine keeps me alert and on my toes, and 9 times out of 10 I don't opt for an afternoon coffee so I'm not up late for no reason. The withdrawal from coffee for 2-3 days definitely helps to bring my tolerance back down and helps "reset" my system, but I find it has hindered my ability to work and perform at a high level. I am going to finish up tonight and go back to somewhat regular eating habits, including my morning coffee. The concern here is not for myself really, but more for my clients. They need me to be on my "A" game at all times, and I don't plan on letting them down because I want to challenge myself to deprive calories. Also, I am ready to continue putting the miles on to prepare for the marathon. 10-10-10 is the date...I can smell the finish!

Do you live on coffee and other processed foods? You may need a break, and I do suggest trying the Shakeology cleanse for at least 2 but no more than 3 days. Make sure you aren't working, though, as the withdrawal from coffee and other "energy" drinks as well as the severe calorie restriction may leave you tired, unfocused, and with a headache. You will definitely enjoy the day 4 breakfast, and you will feel lighter and more refreshed! Let me know if you have any questions, and contact me for support. Thanks for making a commitment to your health and to yourself, and thanks for reading!

Lean Days

2010-09-27T07:02:00.000-05:00

This Monday, Tuesday, and Wednesday, I am once again taking some time to "cleanse". I am utilizing Shakeology as 3 meals per day while fitting in a piece of fruit and a greens salad with lean protein for the other two meals. All in all I will be taking in somewhere between 800 and 1000 calories, much less than I am burning. The point of this is to get rid of the bloat and extra water weight and to "lean up". It is good to let your digestive system clear out every now and then while also eliminating other "junk" such as caffeine, sodium, and highly processed foods that gunk up our systems. The hardest part is getting through the day without caffeine, especially day one. I'm not going into much detail in this blog, but I highly encourage you to look into this version of the cleanse as it may help you jump-start a diet plan, break a plateau, or just get you "cleaned up" after a party weekend or simply years of unhealthy eating habits and poor diet choices. This is only 3 days and you will feel much better, especially when getting that day 4 breakfast in! Check out my previous blog post regarding the details of this cleanse here, and contact me with any questions. Learn more about Shakeology by clicking on the title to this blog. Have a great day, and thanks for reading!

Thank God

2010-09-26T05:06:00.026-05:00

Today was the 40th anniversary of the church I grew up in, New Life Lutheran Church, in Bolingbrook, IL. I drove out yesterday morning to join my parents and brother for a special service and the luncheon that followed. It was awesome to see people I haven't seen in a long time, especially those I haven't seen since my age was a single digit number! I got to see the pastor that baptised me, my mom, and brother, and his wife who both were great influences on our early Christian lives. The luncheon and fellowship was fun as well, but the thing that was very special to me was being at this service and noticing the changes that abound. From music selection to bulletin layout, many things are similar and recognizable, but have evolved with the people and the church. Seeing my parents in the choir singing, I really appreciated all that they have done to raise my brother and me. They are a special couple and have their problems and obstacles like we all do. What has always been constant is their love for my brother and me, and their drive to give us the greatest life we could have asked for. I realize that it is not about having a whole lot of things or being able to afford everything monetarily. We got what we truly needed: love, care, and attention, and two parents committed to each other, a rarity these days. I want to thank God for them and for all of the opportunities that I've been given. I appreciate the hardships in my own life as well as all of the abundant blessings. Thank God, and thank you for reading!

Learn More

2010-09-25T11:38:00.000-05:00

A couple hours ago I completed the Susan Komen Race For The Cure 10k run. It was a good tune-up race for the marathon coming up in two weeks as well as a good cause and a reminder that my mom is a cancer survivor! I ran in her honor today, and for that I feel good. On the path, however, there were a couple things bothering me. First was my achilles, which has been giving me pain all week, and I've been nursing it. I found, however, that it loosened up a bit, and I was confident to move faster through the race. It was chilly! It was in the sixties, but boy did it seem cold, especially compared to all the other training and competitive runs I've completed so far this season. My breathing was slightly affected, but I believe my muscles took a bit longer to warm up, too. The thing that bothered me above all, though, was being beaten by my boss. My manager, Drew, challenged me to this race less than two weeks ago, and he's also been talking a lot of mess. I've been beating him in the longer runs all season, including the Soldier Field 10-miler and two half marathons, and I was sure I'd pass and beat him to the finish. Now, the official chip times haven't been posted and I did start a bit behind, so I'm not sure exactly where we ended up. Nonetheless, I feel defeated and humbled by this outing, and I have learned a lot so far. "You learn more in losing than winning..." the voice of Jim Rone has been echoing in my head, and he is correct! I have been imbelishing in late-evening snacks of dried fruit and such and also haven't been as disciplined as in the past as far as consistent planning for training and eating, although I will make adjustments to help me in the next couple weeks. I'm still pretty lean, but I am 3-5 lbs heavier than I'd like to be for running purposes. I will make some adjustments, so this was a great tune-up race!

Evaluate your performance at work, in your family life, and in your health and fitness. I'm sure you have some areas that you feel you are "losing" at or may not be at your best. Step back and analyze what you are doing, and find ways to improve in areas, and you will surely improve. Planning is the key. Spend more time planning than actually executing, and your performance will improve tremendously. Please share an event where you feel you've "lost", and explain how you felt, what you learned, and where you went from there. Please share below in a comment so we can all learn with you! Have a great day everyone, and thanks for reading!

My Achilles

2010-09-24T17:10:00.000-05:00

So I'm writing this on Sunday as a make-up blog, but I wanted to write about working through injury. Early this week, on Tuesday, I decided to get in some cross-training, and it was a very ambitious cross training session at that. I began my workout by running a treadmill 5k at time trial speed. Then, I completed a strength circuit and hit the treadmill again for another 5k time trial. I completed another different and extreme strength circuit and finished the workout off with-you guessed it-a 5k time trial. It was awesome, sweaty, hardcore, and yes, it hurt! Literally, I felt like I overdid it when I experienced pain in my left achilles tendon. It made me hobble a bit, and I really noticed it the next morning on the walk to work from the train stop. "Oh no," was my first thought as I began calculating how to deal with this and still complete the 10k on Saturday and still be cool for the marathon I've been planning all season, which is on October 10. Tendon injuries, especially the Achilles on a runner, don't heal as quickly as muscle. One major reason is that there isn't as much blood around the tendon as there is around the muscle, and another reason, especially in this case, is that I can't truly rest this tendon since I'm at least walking around all the time. I decided to continue cross training by doing strength training that didn't involve running or anything involving the lower leg/foot. I took advantage of the opportunity created by this difficulty by swimming on a couple days. This allowed me to get in some cardio, work on my swimming, and helped me to maintain an athletic schedule while taking impact out of the equation. I actually ended up running in the 10k and though I'm still sore, the run actually seemed to loosen up the tight, injured tendon, and I am still confident about finishing the marathon in a couple weeks.

If you face injury or other adversity, don't be down! Instead, take a moment to analyze what you can do, and seize the opportunity to do different activities that you now are able to turn to since you have been limited. We will always have a mix of difficulty and opportunity in our lives, and it is imperative to take advantage of the opportunities we do have instead of dwelling on the ones we don't. Stay positive, and enjoy life! Thanks for reading!

Tackling Fears

2010-09-23T13:55:00.000-05:00

Today I had an opportunity to help someone get over some fears. No, not spiders and snakes! Seriously, though, a new client was apprehensive about a specific weight machine. It might have something to do with hanging and not feeling safe although she was supported from below. It might have something to do with her fear of not being able to complete the exercise. It may just be fear of the unknown, and admittedly, she was outside her comfort zone for many of the other exercises as well. Today we broke ground. She needed me to give that little extra push and to set an expectation. I also believe I helped her believe in her ability to complete the exercise, and I wanted her to realize I was there to spot her if she needed it. In doing so, we were able to squash some of her fears, and she seemed more comfortable near the end of the session.

Is this you? Can you identify with this both in and out of the gym? In every day life we face fears. We are apprehensive. Sometimes it is our doubt in ourselves that keeps us from completing a task. Much of the time we don't like to be outside of our comfort zone. A different client discussed with me yesterday about his meeting at work, where he introduced the fact that changes were coming. He told me people were nervous, and that it created discomfort. I understand this, and you most likely do to. Once we understand and identify that changes need to be made, even if we don't like it, we must implement small changes and constantly evolve. We can't expect different results and progress if we continue doing the same activity. So challenge yourself, and don't be afraid to ask for help. Keep progressing and tackling your fears, and you will surely keep moving forward. Have a great day, and thanks for reading!

Psyched Out

2010-09-22T09:39:00.000-05:00

This weekend I'll be running in the Susan Komen Race For The Cure 10K event. My boss actually challenged me to this race as a "tune-up" race before the marathon. He has been quite diligent in his training, and he will be trying to beat me here. He is a taller guy, and last year he was real bulky and muscular, but since the spring has been getting down to more of an endurance athlete's build to help his run times and to prepare for the Urbanathlon in October. We both raced in the Soldier Field 10-miler, the 13.1 half marathon, and the Chicago half marathon. I was ahead of him by about 6 minutes or so in the Chicago half marathon, the most recent race, and am confident I can stay ahead, especially since I have been ramping up my mileage to prep for the marathon. That said, I haven't been doing as much speed training, but I should still be good to go.

Over the past week or so, we've been getting competitive in the gym, exchanging stares and checking each other out. I gave him that gesture of pointing to my eyes then pointing at him as to say, "I'm watching you!" It has been fun, but I have to admit he has been doing his best to psych me out. Yesterday he came in and he asked me what I was down to, referring to my weight. "I don't know," I said, "150 give or take a pound or two." "You're looking a little heavier," he said, or something of that nature, and told me he had lost about 10 lbs. over the past 2 weeks. I do have to admit I've been tempted by the before-bed dried fruit as a sweet snack, and I haven't been watching the evening calories as much as I should, but I'm still pretty lean. I have to admit, I did work much harder on my cross-training workout, and did very well as far as my calorie discipline. So whatever he did, it's working. When I told him today that he was psyching me out, he said, "I don't know--sounds like you're psyching yourself out." Hmmm. Maybe. Is it bad, though? Sometimes we need an extra push from someone to "psych us out" of our perceived complacency. Always look to improve, especially on the disciplines that have gotten you so far. In this case, getting back into a solid routine of planned, rigorous workouts with optimal nutrition and precise nutrient timing. This spans into your workplace, too--what have you been lax on, and what could be tweaked and improved? Remember, even when we're driving straight we have to make those small steering adjustments to stay on the road. Keep making those adjustments, and keep moving forward! Have a great day, everyone, and thanks for reading!

The Importance of A Coach

2010-09-21T09:39:00.010-05:00

Why is it important to have a "coach"? Everyone has different goals, but it is very important to have someone that has succeeded and is knowledgeable in the areas you are trying to work in. More importantly, a coach can be someone to hold you accountable, give you support, and be there to help you through obstacles as well as celebrate your achievements with. Today I read a great newsletter from ziglar.com, and it goes into more detail. Click here or on the title to this link to check out the newsletter, and please comment below on what you think. Do you have a coach? Do you need one? Is reading this blog enough for you, or would you like me to give you more one-on-one support? Please let me know as that's what I'm here for! Keep working hard, have a wonderful, positive day, and thanks for reading!

Unplug The Knots

2010-09-20T08:45:00.001-05:00

While listening to "Success With A Positive Mental Attitude", the audiobook of the original written text, I came across this story, which I thought I'd paraphrase and share with you today:

For years a man had been ordering firewood from the same company. The man at the company knew that the man needed the wood cut to a certain dimension, otherwise the logs wouldn't fit in the fireplace, and the wood was always delivered as ordered, on time, and to the size specified. One day the wood was delivered while the man was out. When he got home, he noticed the wood was too large to fit in his fireplace, and he called the man at the company. He explained the wood was too large and asked that it be cut down to size. "That would cost more than the whole shipment itself," the man at the company told him, and refused to fix the job. The man, keeping a positive mental attitude, decided to cut the wood himself. During the process, he saw in one of the logs a huge knot that had been plugged. He unplugged the hole and in it he found over $2,000 in old, brittle, 50 and 100 dollar bills!

The story goes on to elaborate more, but think about this. If the company had continued to do its due diligence in getting the job done right, the odds are that they would have found this money, right? So you could assume that it would have been well worth the extra work, even if it was after the original delivery. I don't really know whether this story is true or not, but it doesn't matter. Let this be an analogy for you in your health, fitness, career, and other tasks and responsibilities. Be detailed and maintain quality in your work, and you will truly be rewarded! Likewise, if you are on the other end, be positive and don't get discouraged when you get a raw deal, for you will be rewarded for your positive approach, humility, and dealing with your own issues. After all, it is only your attitude and actions that you have control over. Don't let someone else ever ruin your day. If you haven't read the book, I encourage you to pick it up or order the audiobook from audible.com. Start your week off with a great attitude, and thanks for reading!

What Got You Here

2010-09-19T12:46:00.000-05:00

"It's hard work that gave me success in college, and it's hard work that will help me succeed in the NFL."

Matt Forte, the Bears running back, made this statement in an interview when discussing his work ethic in preparation of this season. It's true--many of us are successful in different areas of our life including career, family, sports, health, etc. Often our success may plateau or even decline, and we wonder, "why?" Take a look back and analyze what got you past success. Is there a difference in the passion and drive that you had at that point in time and now? Most likely there is. It will help to revisit thoughts like this often, especially when facing a tough challenge such as completing a long project, losing weight, etc. So think about what got you here in the first place, and re-establish your work ethic and skills and keep working to improve. You can never learn too much, and though you can strive towards mastery, a true master always believes improvements can be made. Have a great day, and thanks for reading!

On The Level

2010-09-18T12:46:00.016-05:00

"I wish I could...I hope I can...It would be nice to...I really want to..." What's the common theme here? All of these phrases are types of things I hear when people describe their health and fitness goals. Also, none of these statements issue a commitment. These are the types of statements that describe daydreams, aren't they? It is good to dream and envision promise, but this will only get you that far if you never truly commit and make changes. What level are you on with your health and fitness commitment? Is it different than the commitment you've made with your family? If it is, I challenge you to reconsider. If you truly care about your family, you would agree that you'd do anything to be there for them, wouldn't you? And if this is the case, you must see that maintaining your health through fitness and nutrition is essential to your being there for your family. Think about it this way, and make that commitment that seems so difficult. Once you do, take the next step by contacting me to get a fitness assessment and to pin down your goals and create a game plan to get you on track. What level are you on? Have a great day, and thanks for reading!

Solutions Not Sales

2010-09-17T06:42:00.001-05:00

Many of you admittedly are in sales. Acutally all of us are selling every single day! Selling ourselves, our ideas, our wants and needs even. Do you have children? They are some of the best salespeople there are! Think about it--when was the last time you had to convince someone to go to one restaurant over another? Movies? Shows? The list goes on. Odds are you either downplayed the other choice and/or explained how and why the choice would benefit the other person, right? How successful are you at this? Some of us are real good at convincing people we care about to go one way on certain topics, but at work sales are mediocre. If this is you, then you must be using different techniques! If you are selling products and services, then stop! Ask your prospect questions. Divulge a bit of information about yourself. Learn about them, their personality, and why they are talking with you in the first place. Also, think about it this way: When you go bed shopping, do you really want a bed? No. You want a good night's sleep, right? And that's precisely what you buy, especially if the salesman is good. He/she will explain why you will sleep so much better, have less back pain, and be healthier on a particular bed, right? Today I will be grocery shopping. I am buying food, but what I'm really buying is nourishment for my body. I'm buying fuel and athletic performance. I'm purchasing energy, really. And I am sure to buy the absolute best forms of energy I can! Not to turn this into a blog about nutrition today, but what type of fuel are you buying? 87 octane or 93? Think about it next time you go shopping, and I'll leave you with this:

"You will make much more money and be much more successful solving problems than you will ever be selling products." -Zig Ziglar (I believe I heard it from him anyway)

Have a great day everyone, and thanks for reading!

Race For The Cure

2010-09-16T21:37:00.000-05:00

I'm so glad to have my mom around. Thanks to successful cancer treatments, surgeries, therapies, and preventative medicine, she has survived for over 10 years! I have decided to run the Susan Komen Race For The Cure next weekend to tune up for the Chicago Marathon coming up and also to support this great cause! Please help by clicking on the title to this blog or here to check out my official page for this event. Thanks for your support and donations as every dollar helps! Let's keep moms like mine healthy and surviving this horrible disease! Thanks everyone! Short and sweet today...have a great night and thanks for reading!

Takin' It Easy

2010-09-15T08:04:00.001-05:00

As the date of my first marathon inches closer and closer, I am ramping up the running mileage to condition my muscles and my mind for the daunting distance I will face. Yesterday, I needed to get a nine mile "easy run" in. This means I need to slow down the pace and get pure mileage in. I usually run what's known as a "dress rehearsal" which means I am running just as I would in a competition setting--pushing my limits and working to imrove my pace and time at a given distance. This is okay, but not appropriate for getting miles in. One of the greatest challenges is getting to race day without injury, and running races every day will surely prove detrimental as training. Anyway, I also needed to get a haircut yesterday, so I plotted a course from the gym to my barber shop configuring a nine-mile route and just ran to the barber shop! Two birds with one stone! It worked out well, and I found myself pacing around 10-15 beats under my usual race cruising heart rate. It was a beautiful day, so I just zoned out to the music and tried my best to keep a consistent pace. When I finished, I was not worn out, not hurting, and I understand what "easy running" is all about. I will do another easy run today and also this week I have a speed workout, a long run, and some rest, recovery, and cross training as well. I am testing out the iphone application from Runner's World Magazine, "Smart Coach", which customizes a running training schedule based on your timeframe, how many miles you can put in per week, and even provides goal paces based on your recent race time. Check it out by clicking on the title to this blog. Have a great day everyone--"take it easy!" Thanks for reading!

Leadership And Management

2010-09-14T07:30:00.000-05:00

Are you a manager or a leader? Do you feel you are both? In the job title sense, managers are responsible for making business work through organization, developing personnel, scheduling, and so on. Most likely, they manage one or two leaders--these are the people who embrace their jobs/roles and excel. They do the things they know need to be done in order to succeed. They may not like or enjoy these activities and tasks, but the focus is not and should not be on the activity itself, but rather the results. Often times, however, leaders are not as good as managers. Leaders, like everyone else, need organization and guidance. Leaders have the motivation and discipline, but need the direction to take them to greater heights. A great manager will be able to guide their leaders (or themselves) through the activities that will help bring out the greatness in the leaders.

This translates into areas other than business, such as in the community, church, family life, etc. Do you feel you are a leader? If so, how are you managing this? For me, I have to constantly work toward better management of time, processes, and prioritizing. I have done well in my own independent ventures, but I do recognize I produce the best when I am managed and coached by others. For example, I am both an Independent Beachbody Coach as well as a Personal Trainer in a fitness club. I am ramping up to full-time very quickly in the gym while my coaching business is slow and steady but not progressing as much at the moment. I'm fine with that, but I do recognize it has a lot to do with the fact that my self-management is not as proactive as my management at the gym, even my own time management is geared mostly toward my clients at the gym. Again, this is okay for now and appropriate, but I wanted to give a recent example. Does this happen to you? Are you a better manager or do you see yourself as a leader? Are you both? Take some time to think about this in the areas of life that are important to you, and if you identify more leadership traits, work to manage yourself better through scheduling, activities, and accountability that will help you develop more. If you are a better manager, think about what it means to be a leader and how you can take action to develop those skills. Think of it this way:

"Not 'you go do it' but 'let's go do it'" - Jim Rone

Have a great day and thanks for reading!

Yelp Brunch

2010-09-13T04:44:00.000-05:00

As I mentioned yesterday, I completed the Chicago Half Marathon. I beat my previous time though my goal is to break into the 1:20's for that distance. Anyway, I have done a few runs, and we have been creating sort of a tradition of going out for brunch after leaving the race/festival. My mother-in-law has been joining me solo on these last two events, which we had to get up real early for. Yesterday we decided to go some place different, and we found ourselves on Clark Street driving through Andersonville when we came across Charlie's Ale House, which had a weekend brunch sign. We decided to try it out. It was very clean in the dining room and the bathroom, and we were served right away. The coffee was delicious, fresh, and hot, and the food was the same. My mother-in-law got Salmon Benedict which had a generous portion of salmon, soft poached eggs, and just enough hollandaise for flavor, not smothered like in typical waffle houses, etc. I decided to get the breakfast burrito, which was little more than a generous portion of scrambled eggs, onions, bell peppers, and some beans, which I asked for. There was not a drop of grease or oil to be found which was awesome, and the roasted salsa went well. The potatoes were great, and again, no grease! Afterward, we even split a few pancakes with some fresh fruit, and those were fluffy and delightful as well. (I treated myself!!) We will be going back there for brunch again...I gotta run more races!! Stop in and try Charlie's out as it is a more refined alternative to the usual greasy spoon. That's my yelp moment! Have a great day everyone, and thanks for reading everyone!

Think Improvement

2010-09-12T04:32:00.000-05:00

Today I ran the Chicago Half Marathon, which means yet another event in my debut season as a runner. That makes four total, including the Ravenswood 5k, the Soldier Field 10 Miler, the 13.1 Series half marathon, and now finally the Chicago Half as well. My season will culminate soon with the completion of the Chicago Marathon on 10.10.10. These halves are no joke, so I know that I have much preparation to go, but I do have a training plan to get me there. These half marathons and training for them has taught me a few things--how to push myself, where to keep my heart rate, how to draft and/or find someone to keep pace with or allow me to recover, and plenty of other things. I started to supplement during the race with more-or-less the Results and Recovery Formula from Team Beachbody. This has an appropriate blend of carbs, protein, vitamins, electrolytes, etc. to replenish what the body is using up and to help recovery and to stay in the game. One thing I have noticed when training and running with this formula is that around mile 10-11, I get this "gotta-go" bellyache and it actually effected my run today as well. Before, I attributed this to just a common bathroom break, but it has been consistent, and though I did push through, I believe it is effecting my performance. I theorize it is the fructose in the formula that is upsetting my stomach, so I will explore other options such as endurance formulas, gels, or perhaps even my own concoction. Overall I am happy to have issues like this now so when the marathon comes, most or all of the kinks will be out and I'll be at my best.

I encourage all of you to keep thinking during activities such as training, events, etc. What do you notice? What is your body telling you? What could you be eating more/less of to encourage optimum performance? Are there lifestyle sacrifices that you could make to help you improve yourself? Also, though these questions are geared toward athletics and sports, they will definitely translate into daily life as well as your career and job performance. Think about it! Have a great day everyone, and thanks for reading!

No Stones

2010-09-11T08:11:00.000-05:00

A potential new client I will meet soon has recently had her gallbladder removed due to issues with gallstones. I decided to do some research to educate myself about these issues, surgery, etc, and I found some pretty interesting stuff. Your gallbladder essentially helps your body process excess fats by housing and regulating bile, a "digestive juice" created by the liver. It excretes this via thin ducts into the small intestine to aid in the digestion of fats, especially when your body takes in foods high in fat content. Millions of people have gallstones, (solidified cholesterol build-ups), but usually they are so small that they pass through the bile ducts without pain or discomfort. However, some people can develop larger stones that cause extreme pain and discomfort, and this is when measures are taken to treat the stones. One of the treatments is having the gallbladder removed entirely. To learn more about this, please click here or on the title to this blog post.

I want to take an extra moment to explore the underlying issue. From other articles and forums, the typical person who has this issue in the past has been women in their forties, but this has not necessarily been the case in current times. The keyword here is "highly fatty foods". A reasonable assumption about the diet that will cause this issue is fatty, fried, fast-foods and other overall poor choices. This is a digestive issue and can be avoided by learning and practicing healthy food choices and an overall low-fat, high-fiber diet. If you have had your gall bladder removed, it is even more important to maintain a low-fat, high-fiber diet. From some forum posts I have read, this is the type of diet that people find themselves moving to in order to avoid discomfort and diarrhea and to maintain a level of health. I encourage you to do your own research, and start learning to eat better. This is one of the many "Western diseases" I'm sure you'd agree you would rather not go through. Have a great day, everyone, and thanks for reading!

Home Team

2010-09-10T06:03:00.029-05:00

I can't say enough about the importance of working together with your spouse and/or family members. Working together effectively will create a home that you want to be in, and it will enhance all of your relationships. Today I got the chance to spend yet another day with my wife. She's had the last 3 Fridays off which has been great. Usually, I go grocery shopping myself, and I don't really mind. Jasmine has been coming with me, and we've been getting everything done as well as spending some much needed time together. Also, when we got home, I put the groceries away and did my thing in the kitchen while she vaccuumed and conducted her usual house chores. She came back after to assist me with getting some dishes cleaned, and we shared some snacks as well. It was such a great thing to realize that our relationship is sound, and I attribute that to both of us, and our willingness to work together and make individual sacrifices for the good of our "team". I just saw a recent post by a friend on facebook that he and his wife had recently split up. So many people that have great histories together have been getting married and separated/divorced in a relatively short period of time, and I will venture to say it has a lot to do with one or the other or both not being willing to do the little things and make those necessary sacrifices to help their marriage evolve and grow properly. This same concept translates to the workplace and other relationships. Communicate with your "teammates" about the aim of the relationship and what each of you should do to make sure it succeeds. You may have different ideas than the other(s) and vice versa. Get on the same page, and play as a team, and your lives will be enriched and you will appreciate each other much more as well. Marriage is not easy, but then again, it wouldn't be so great and worthwhile if it was. Have a great day, everyone, and thanks for reading!

Puppy Love

2010-09-09T08:46:00.000-05:00

No I'm not talking about teenage romance here! I do want to talk about learning from our four-legged friends, though. What do you do for a living? Whatever it is, odds are you work with people, even if you aren't "selling" anything. How do we get along with people? Build relationships? Make life more worthwhile and meaningful? It's mostly about being cared for and caring about others the same way, wouldn't you agree? Let's face it--we're generally interested in ourselves, right? So you can be sure the people you interact with are too. So when approaching someone, especially someone new to you, take an interest in them. Find out about them, ask questions, see what their interests are and why they are there. This may be on a sales call, talking to a new co-worker, or simply getting to know the person who is making your cup of coffee every morning. You will find that people will be more interested in you because you took that extra interest in them.

So what about the doggies? Think about it--if you have a dog (or are familiar with dogs), when you come around the corner or enter your home, the dog is sooo excited to see you and show you love. The dog doesn't want to sell you something or want anything other than your love in return. And unless you are an Alaskan sled driver or breeder, etc, your dog probably doesn't work for a living. We are so happy to care for our dogs because they show us that unconditional love and loyalty that we need. So let's learn from this. I'm not saying jump on your next prospect and lick his/her face. That might get you into trouble! But show someone some genuine interest, and start building some meaningful relationships. Have a great day everyone, and thanks for reading!

Do More In Less Time

2010-09-08T07:55:00.000-05:00

During your conditioning and constant fitness progression, you will find yourself able to lift more and be less tired with the same workouts. When working with my clients, I identify the fitness level increases through tracking and constantly work to increase intensity with individual exercise progressions as well as accelerating their circuit and even repeating the given circuit in the same period of time. Recently, one of my clients finished a circuit two times through in the same period of time it took before to go through it once. We will keep working with double the movements and this will help to increase the level of endurance, strength, and conditioning. And yes, it does mean that you will be doing almost double the workload in the same amount of time, leading to more calories burned and more results.

Remember to keep challenging yourself, and track your progress. Going into a workout without a pre-designed workout, worksheets, and/or pen and pad will sell your workout short. I'm sure if you are a business professional you wouldn't "wing-it" on the job, would you? In the same regard, come armed with a plan and a program and push yourself by establishing numbers, moving right to the next exercise, and use these numbers to push yourself harder the next time. When "I don't have time" is the biggest stated obstacle, you need to maximize your time and overcome this obstacle. Have a great day everyone, and thanks for reading!

Family Time

2010-09-07T06:23:00.000-05:00

Yesterday was Labor Day. Though I did work and was at the gym for a good portion of the morning and afternoon, I came home and gave work a rest. Usually I've been coming home and immediately planning and preparing for the following day. My usual Tuesday 6am client has had to postpone his sessions due to a lingering injury, so I was able to hang out a bit longer last night. It was nice having everyone home and happy, relaxed, and not stressed. If your family is anything like mine, you know that everyone is usually doing their own thing, and it is very rare that everyone is home together at one time, much less in one room. I was able to stay off my computer and spent some quality time with my wife just lounging. Felt good. It was definitely a much needed "recovery" day from the usual, and it did the job. I slept like a baby and am ready to get back to the grind today. I hope all of you had a great weekend and you hopefully got a chance to enjoy some much needed family time. At the end of the day family is what keeps us going and why we strive to do better and be better. Here's to you and yours! Have a great day everyone, and thanks for reading!

Excitement And Ambition

2010-09-06T06:23:00.000-05:00

I am blessed to have some great people as clients. Each one of my clients has different fitness goals and is in a different situation in their life. Likewise, each approach I've been taking has been slightly different, and nothing makes me happier than to see them excited about their own health and fitness. If my clients aren't excited, it simply won't work. Also, some of them push harder than I think they knew they could, which is awesome. During a strength set, some even pause then tell me, "I'm gonna do 3 more!" I love it! They are ambitious and excited, and that combination will help you succeed in any endeavor. Their excitement gets me excited, and as a result, I push harder during my workouts, my dietary discipline, and in my personal development. So to you, my clients, (you know who you are), keep pushing yourself and pushing me! You're doing great! Have a wonderful day everyone, and thanks for reading!

Forest Of Change

2010-09-05T09:28:00.000-05:00

On some nights, I listen to an audiobook as I fall asleep. My mind sometimes races through the things I have to do the next day or just usual life stresses, and I find if I focus on the story or subject, I can relax and get to sleep. Yesterday, I woke up during the night and couldn't get back to sleep right away, so I picked a random part of "Buddha", written and narrated by Deepak Chopra, to listen to. There was a certain part of the story in which the Buddha was discussing personal change with other monks. I'll paraphrase here, but the analogy was something like, "You may think walk through the same forest every day, but each day every leaf in the forest is different, so it is actually a different forest every day." This is exactly how we are as people. Each day we are faced with different circumstances, situations, and challenges that change us in some way. Recognize that we are constantly learning and growing and we, like the leaves in a forest, are different each day because of it. Embrace this change, especially if you are working toward a goal or goals. Realize that you can't get different results doing the same things just like you can't improve or change over a period of time without making small changes daily. Work to make small improvements each day. Learn to live better, and you will be better.

"If we can improve by 1% each day, after 30 days we will have improved by 30%!" - Robin Sharma, "Extraordinary Leadership"

Have a great day everyone, and thanks for reading!

High Pressure

2010-09-04T09:29:00.021-05:00

Many of you may be on medication for high blood pressure, or hypertension. If this is the case, the odds are that you are overweight and have a poor diet and are not getting enough exercise. Think about that for a moment. There are many Western diseases and conditions that are caused by conditions that we allow to happen. Why would you want to be on medications? Why should you be? If all you had to do was to live healthier, would you do it? I know that sounds really simple...because it is! Some of my clients are treating high blood pressure as well as lipid disorders with medication, and my goals for them are to get healthy and be free of medications! The best cure is to live healthy people! This means eating healthier, being active, and as a result, enjoying life! If you aren't worried about your high blood pressure or pre-hypertension, you should be. Sparkpeople.com notes that

"High blood pressure can cause damage to many organs, including the brain, eyes, heart and kidneys, as well as to arteries throughout the body. If you have high blood pressure that has not been diagnosed, or that is not being treated adequately, you are at greater risk of having a heart attack, stroke, and kidney failure."

Is it time for a change? I hope so. Click on the title of this blog to see the whole section, and do your own research. Give me a call, comment on this blog, or email me if you are ready to start changing your "high pressure" situation. Have a great day everyone, and thanks for reading!

The Haves And The Be's

2010-09-03T10:14:00.000-05:00

Recently I've been listening to the audiobook, "The 7 Habits of Highly Effective People," by Stephen R. Covey. If you know me, you know I'm big into personal development, and this book is one of my latest new ones. In chapter 4, there is a great concept I came across, and I wanted to share some ideas with you. "One way to determine which circle our concern is in is to distinguish between the 'have's' and the 'be's" Covey writes. For example, "I'd be happy when I have my house paid off...if I had a better job, boss, more obedient children, more time, etc." Then there's the "be's"--"I can be more patient, be wise, be loving, etc." The main idea is this--when we feel that our problem is "out there" or external in nature, that very thought is the problem! We must move to a character focus and work on what we can inside of ourselves. Realize that we must change before our circumstances and/or situations change. The "inside-out" approach we can call it. It reminds me of one of my favorite quotes from Jim Rone-- "It's not the blowing of the wind that determines our destination, but the set of the sail." We must learn to set a better sail, moral compass, etc, and really keep focused on improving what we can. Also, maintaining a positive mental attitude is huge (I know I go over this a lot). So work on being better, and you will then be able to have more. Be wiser in your choices and priorities, and surely you will have the success you want! Have a great day everyone (by being great!) and thanks for reading!

Freestyle

2010-09-02T14:16:00.000-05:00

As many of you know, I've been my own swim coach. Utilizing training fins and several drills, I've made a lot of progress so far in the water. I went from fighting for air and wearing myself out to getting comfortable and actually swimming in the water. My recent pool sessions have been good, but I kind of hit a wall. My drills would go well, but when I finally wanted to swim a few lengths, I would still get tired or have to stop after 25-50 meters. I started re-thinking it today and just decided to not use the same constant arm motion that I thought I was "supposed" to use. I thought, "I just have to be comfortable" and go at my own breathing pace. I began slowing my strokes and counting "1-2-3-4" while exhaling, then taking a stroke and an inhale. Also, I slowed my kicking down, and the combination seemed to keep me moving at a steady and reasonable pace. I felt I was at a comfortable cardio pace and was able to complete 150 meters without taking a break! Wow, I felt great! So if you are swimming, or learning a slew of other skills, for that matter, sometimes it helps to do what works for you. This may mean that you don't do it exactly like everyone else, but if it helps you, then work on it, and develop your own "freestyle". Have a great day, everyone, and thanks for reading!

Take Advantage

2010-09-01T05:07:00.000-05:00

It's been a stretched week for me this week, as I have been waking around 3ish to get to the gym by 6 and have had intermittent appoitnments and shifts throughout the day, so I've been getting home and to bed closer to 9pm. Today and tomorrow are also scheduled similarly, but not quite as crazy as Monday and Tuesday. This morning I got up and started getting ready. I don't have any floor shifts today, and actually only have 3 sessions. One in the morning, one mid-day, and one at 6:30pm. So I planned to drive, then come home and get in some office time and perhaps a run, weather permitting, before I went back. I have become a man of routine, so I made my tea, had my Shakeology, and sat down to write my blog. I got an email from my 6am client stating she would have to reschedule. This actually works well for today as it gives me the morning off. Then I thought, "Should I go back to bed right now?" I could, I guess, but I thought of the routine, and I decided to not change anything. I almost waited to make my usual 2+ cups of coffee, but I decided to take advantage of the extra time and get some things accomplished now and maybe rest in a few hours. The real killer of my daily accomplishments, if any, would be procrastination. (I'm sure many of you would identify with this.) If you find you have some extra time in your schedule due to cancellations, think about the time and how productive you would be during those appointments, and take advantage of the extra commute and/or appointment time to maintain your level of productivity with different important and urgent tasks. What have you been meaning to do that haven't had the time for? There are certainly plenty of things to get done and never enough hours in the day, so take advantage, drink your coffee, and make it happen today! Have a great day, everyone, and thanks for reading!

Little Things

2010-08-31T04:16:00.045-05:00

So far my life as a trainer has been nothing short of awesome. I'm meeting new people every day and getting countless opportunities to change lives. I work some floor shifts where I am scheduled to be at the gym walking the floor, meeting people, and helping tidy up the place. Floor shifts are as close to an hourly job as it gets in the gym, but the best part of my day is when I take the blue shirt off and replace it with a black one, indicating I will be training clients. I call it "Batman Mode" (lol). Anyway, when I have these opportunities, I get excited at the chance to help someone learn something and to be part of their transformation story. Everyone has goals that they need to reach. I understand firsthand how difficult it is, and as I've been working more and more with people, I am working more and more outside of the gym-learning and preparing for my planned sessions. I create presentations, assignments, and of course, workouts and schedules for my clients. My objective is to keep them engaged. Some would tell you that I inspire them. I truly believe that this is not the case, but that I actually help them find inspiration they already have within themselves. I am already noticing progress in some of my clients that have only been working with me for a few weeks! Improvements in strength, flexibility, and endurance have been noted, and when I'm writing the numbers down I really get pumped up! The most important improvements are the ones I am not writing down. The changes happening inside are much more profound than any physical improvements. The difficult thing for me as well as my clients or anyone else working on a longer term plan is simply, patience. I know that success comes after time, people will shift their lifestyles and become better, and that is true in the business sense as well. It's not about making huge changes here and there. Success happens when we do the little things that need to be done each day, and by continuing to progress and persevere with a positive attitude with a relentless discipline. What little things are you doing to improve your health, your business/career, your relationships...your life? Think about some small tweaks and adjustments you can make to better yourself, and make it happen! Have a great day, and thanks for reading!

Master The Bean

2010-08-30T04:13:00.000-05:00

Every weekend there is plenty to do, and Sunday is the day where my mother-in-law buckles-down in the kitchen and recently she's been mastering several dishes. Sunday is our big cooking day where we make a batch of tabbouleh for the week's lunches along with some other various foods for lunch/dinner throughout the week. She has really been mastering the black-bean patty, and I'm more impressed every week. For several weeks in the past, I used to buy frozen black bean burgers from Costco which were absolutely delicious but they were quite expensive when I started realizing the prices. Also, my mother-in-law, like myself, is very ambitious in the kitchen and loves to experiment. She first started making these patties with a mixture of black beans, bread crumbs, and spices, etc, and they were alright. Recently they've evolved to much more. The texture is beautiful and slightly crispy and they hold together perfectly. There are flavors in these things that make me forget I ever enjoyed beef before in my life. Honestly. So now (and I will try to get a recipe!) she makes these burgers with black beans, corn, red potatoes, and a slew of other spices and herbs and they are amazing! It is quite the process as the Saturday before she cooks pre-soaked beans into a stew or soup of sorts for hours to break down the beans into a thick, creamy mixture, lets that cool overnight, and finishes on Sunday. I was planning to talk about the other grilling and dinner we have, but I got carried away by the bean burgers!

This message was in part intended to get you all to experiment more in the kitchen, but it may also serve as a valuable metaphor about mastery. Mastery is the continual process of sharpening your skill, and to true leaders and successful people, is more of an ideal and something to strive for. We can always learn, make small adjustments, and improve. But in this process we also evolve our understanding and expand our knowledge so that our theory and tastes may also change, leading us to learn more and work toward new levels of mastery. People were not born with skills, money, or success. All of these things are learned and take hard work and perseverance. If you want something bad enough and are willing to work hard and focus, you can and will develop the skills necessary to reach your goals and you, too, can strive for mastery. Think about some areas where you "wish" you could be better, and turn those wishes into goals! Have a great day everyone, and thanks for reading!

Forced Reps

2010-08-29T09:40:00.000-05:00

Yesterday during my floor shift, a member asked me for a spot on bench. If you're not familiar with this practice, the job of the "spotter" is to assist with lifting the weight off the rack for the lifter, keep an eye on form, coach and motivate the lifter, and most importantly, to make sure the lifter maintains safety, especially when lifting heavy weight. People don't necessarily need this all the time, but when lifting for strength, a forced rep or two can make a huge difference.

When doing a set of a given number of repetitions, it is important to exhaust the muscles which will cause more breakdown and result in more rebuilding and hypertrophy. (There is much more of a scientific explanation, but it's not absolutely necessary to get into that much detail here.) When not utilizing a spotter, we may tend to stop before full exhaustion has taken place, but when safety can be assured, you will be able to at least try for one or two additional reps that you may not have attempted otherwise. These are arguably the most important reps you need to progress! Also, in the case of bench, the lifter is pushing that last one out and when he/she is failing to get the weight back up, the spotter can very lightly pull up or tap underneath the bar allowing just enough assistance for the lifter to exert the rest of his/her energy to finish the rep. This is what is meant by "forced reps". I encourage all of you who are strength training to utilize a spotter for safety and results! Keep a fitness journal and track your progress and you will find yourself squeezing out more reps and eventually more weight! Keep pushing yourself, and you'll get where you want to be! Don't forget the post-workout recovery drink, and please comment on your results/questions, etc. Enjoy the rest of your weekend, and thanks for reading!

Pizza Night

2010-08-28T08:13:00.000-05:00

Friday I usually don't have appointments or floor shifts (for now), so I have been using Fridays specifically to get grocery shopping and other home errands done. One thing we've been doing regularly is making pizza. Yes, pizza! But not traditional greasy, empty, overly-fatty pizza. I start by making the dough from scratch with organic stone-ground whole wheat flour, whole grain rye flour, and flaxseed meal. There are only a handful of other ingredients in the dough including extra-virgin olive oil, salt, granulated garlic, honey, and...well, that's really it. I have really gotten the hang of it, and it is quite rewarding to get to the finished product. Anyway, I knead the dough, (which is a great arm workout by the way), then set it to proof for an hour and a half. During this time I usually get some office work done or even get grocery shopping out of the way. After it has risen, I punch the dough down, split it up, and let it rise slightly again for about 15-20 minutes. Then it's time to roll out the dough and pre-bake. We top the rounds (or pan style, whichever floats my boat on the given day) with slices of roma tomatoes, fresh veggies, and a bit of mozzerella. I have been trying to get away from cheese and dairy a bit more, so on one of the pizzas I crumbled soft tofu instead of mozzerella and made a delicious vegan pizza. It was awesome! So you see, pizza night can be healthy and fun too! I have pretty much mastered the process, so look for the recipe and pics soon on my recipe blog. Please post comments and how you make pizza or other traditionally unhealthy foods a bit healthier--we'd love to hear and learn! Have a wonderful Saturday everyone, and thanks for reading!

Spa Therapy

2010-08-27T08:50:00.000-05:00

Yesterday I had the chance to meet with one of the veteran massage therapists at our spa. We chatted for a while and also discussed a client we have in common. I learned more about some of my clients issues by talking with the massage therapist, and it really helped. We also discussed the importance and relevance of spa services as they relate to aspects of fitness and health, and how combining various treatments with fitness training has great benefits to the client. We also discussed how many trainers miss the boat here. One of the first things I did was visit the spa to touch base with them so I would know how to refer and who I should refer to. I think it's crucial to get a feel for all areas of my fitness club to ultimately take better care of my clients. Joseph, the therapist I was conversing with, explained to me that there are several trainers that are simply not friendly. Some of his clients that talk about their trainers, and sometimes, Joseph has never met or had any conversations with these people. It's kind of sad, really. Think of it this way: if you are in a family sharing a home or living with other people (or have experienced a multi-person household in the past) you would most likely be in contact with everyone, right? It would be silly not to get to know the people you see on a regular basis. We all talk to each other at some point, and it's great to get to know everyone better if at least to have a sense of who your dealing with. Same concept here.

Anyway, the conclusion here is that spa services aren't just for pampering yourself when you have nothing else to do with your money. They can be valuable in your recovery and for improving your mobility, flexibility, and well-being. I noticed just yesterday that one of my clients who has neck issues had amazingly more flexibility and much less of a knot in her worst area. This I can attribute to her recent massage, and she loved it, too! So I appreciate the work that our spa does, and if you are in need of spa services, I encourage you to click on the title to this blog to check out the spa services at Equinox. Have a great day everyone, and thanks for reading!

Who's Your Angel?

2010-08-26T06:26:00.000-05:00

In the past two months or so I've been at the gym, I've had a chance to meet and work with several members. Our members are friendly, and many are very hard workers in and out of the gym. The personalities range, and there are a few that really stand out. I want to talk a bit about one such stand out.

There always seemed to be this one guy that was extremely friendly and happy...I mean really almost satirical-like. His energy and sincere passion for life really drew my curiosity, and I asked one of the girls at the desk about him. "Oh that's Johnny" they told me. We all discussed that this guy was really nice, but I still didn't know that much about him. While conducting a fitness assessment one day recently, my client and I walked through the gym and came across Johnny. He and my client knew each other and chatted for a moment. Johnny and I formally introduced ourselves, and he shared briefly that he'd had cancer twice and that he founded a company built on providing one-on-one support for cancer fighters and survivors. I told him that my mom was, in fact, a breast cancer survivor, and he gave me his card to follow up. My mom is now registered with Johnny and is one of the "angels". I encourage all of you to read Johnny's compelling story by clicking on the title to this blog or here to read a letter about Johnny's fight and why he decided to start this company.

Step back for a moment and really put this in perspective. It's so easy at times to take for granted what we've been given. We all face issues and also have good times. But whenever you feel that you can't push yourself (in any endeavor) harder or feel upset or angry regarding petty disputes, etc, think about people battling for their lives and what life means to them. We who have not faced a deadly disease like cancer can't begin to fathom exactly what it's like, but we can surely try. And we owe it to those less fortunate to live our lives to the fullest--caring, compassionate, positive, and always with a high level of integrity. Support those you care about and that care about you. Also, try the harder thing--to support people you care less for or don't even know. Show mercy and love even to your enemies, and appreciate life. Have a great day everyone--what a glorious day to be alive! Thanks for reading!

Partner Up

2010-08-25T06:33:00.000-05:00

As many of you know, I have a real passion for fitness and health, and I've been creating complete game plans for my clients to help them succeed. Included in the game plan is an overview and analysis of the fitness assessment I take them through, recommendations, body composition goals, nutritional goals, and even an example of a calendar of daily fitness to help them out. Over the past couple weeks, I've had the great opportunity to partner up with another new trainer. His name is Johnny, and he's actually "fresh off the boat" from London, England. He's got a great passion for this as well, and we've really been working together as a team to work through this "new" period and help our clients succeed as well as each other. I showed Johnny what I've been putting together, and he loved it. We have decided to work together to refine our process, our presentations, and include more. In doing so, we are admittedly going way above the normal expectations of the gym, but our goal is to provide a real value and education and keep our clients excited so that they have an even better chance to succeed! The takeaway here is this--if you have the opportunity to work on something with a co-worker, friend, etc., you will always benefit from the experience. There is only so much you can do on your own, and even though you may think you have all the best ideas, humble yourself for a moment and relish the chance to learn. After all, this is most likely what you expect and would want from the people that look to you (or your customers), so if you are willing to be open, chances are your customers and others will respond and be open as well. Partner up, people, and work smarter! Have a great day, and thanks for reading!

Too Positive

2010-08-24T06:33:00.000-05:00

Yesterday was a long, busy, and awesome day at work. I left my house around 5am and got home around 10pm. Yeah. I was happy to do this as I had 2 stacked appointments in the morning which led to two new clients! That means two more lives I have a chance to impact positively! I had an initial appointment in the middle of the day, and one more follow-up in the evening before my two regular clients. I want to talk about the follow-up appointment today. As this potential client came down the escalator, I could see by the look in her face that she wasn't excited to be at the gym with me. I did my best to make the most of it, but her attitude really was not responsive to what we were trying to do. It's really hard to teach someone when they don't want to learn. Anyways, I continued to stretch her afterward, and she did compliment me as giving her "the best stretch she ever had". However, we both admitted openly that we didn't feel the trainer/trainee connection, and for this I was a bit saddened and felt a sense of failure. She actually told me I had "too much of a positive attitude" for her, which seems kind of funny, really. I am a bit disappointed in myself that I wasn't able to cater to her and give her the value she needed to at least show her a positive training experience. Jim Rone said, "...you learn more in losing..." I definitely learned that when a situation comes up and you have done your best, even if it doesn't end up working out, remain positive (even if that was the issue!) and things will still work out. I needed to keep my attitude positive not just for me, but for the two regular clients that have been responding so well to it. I bounced back and had two awesome sessions to finish my night!

So people, no matter what happens, remain positive. There's a chance that some won't respond, but most people will, and results will happen! Also, have fun! Again, there are some people who just don't want to let go and might actually be afraid to have fun, but don't let that bring you down. If you elevate yourself as a leader, the people who look up to you will have to rise to some degree to keep up with you! So stay positive, have fun, and do your best because:

"Your best is always good enough!" -T. Horton

Have a great day, and thanks for reading!

Don't Wait

2010-08-23T16:32:00.000-05:00

Today I had the opportunity to work with a new client who is admittedly venturing into new territory. She has never had a gym membership, and it's been years before she has played sports competitively. She's like many of us. Time has slipped away allowing bad diet habits, sedentary practices, and other potentially harmful ailments in. I asked her, "Why are you here today?" She stated that she wants to do something about her health now and admits she has waited "too long." "It's never too late to start, but it's always too late to wait," I told her. To each of you who thinks you have waited too long or are struggling as a result, get it in now, and I congratulate you for taking the first step and admitting you have an issue. Sound like an AA meeting? An unhealthy lifestyle is a horrible addiction. Turn it around today for the promise of a better future. Don't look back to today and regret that you didn't take crucial steps forward. Short and sweet one today, folks. Feel free to chime in with a comment and let us all know a bit about your story and how you've been turnin' things around! And remember--each person that cares about you amounts to one more reason to live a healthy lifestyle! We need you here! Have a great day and thanks for reading!

Simple Stuff

2010-08-22T04:23:00.000-05:00

When shopping for groceries, namely snacks, it often seems we are bombarded by colorfully created packaging strapped with health benefits and of course, convenience. Many of these items, though claiming to be healthy, don't really seem like they would normally. Are they? Well, I guess "healthy" is a relative term in this case, because even too much of one type of healthy food can create imbalances in your diet, etc. But let's keep it simple here and just compare a few concepts. First, I don't care how "natural" your Natural Chee-tos are, there is no Chee-tos tree with cheese curls hanging from the branches, are there? Think about it for a moment. Even all of these enriched, fortified foods we see aren't as healthy being pumped with vitamins than the fruits and vegetables that naturally contain the same vitamins are. Let's talk about rice cakes for a moment. The perfectly round, somewhat stale textured cakes are healthy, right? Well, if you look at the Quaker label's ingredients, you aren't really sure what you're eating. It's still packed with 3+ syllable chemicals and a long list of ingredients. I thought they were just rice, right? Now let's take a look at a competitor: Lundburg Organic Rice cakes (Wild Rice flavor): Ingredients: Organic whole grain brown rice, organic wild rice, sea salt. Yep. That's it. And we can all identify all three ingredients! I get excited in the store when I see items containing few, natural whole food ingredients, and when your body experiences more natural foods, even snacks, you will too! I encourage you to take a look at what you've been snacking on. Buy more simple snacks, and shop around the perimeter of the grocery store for fruits, veggies, and other produce, too! No labels there, and that's the best stuff! So, keep the ingredients simple, and the closer you are to eating more foods picked from the earth, the better off you will be surely! Have a great day, everyone, and thanks for reading!

Great Timing

2010-08-21T18:26:00.001-05:00

Today I'd like to discuss what you should be doing after your workout. Okay, shower of course! Actually, I want to talk about what you should consume. As you may or may not know, there is a crucial window after your workout which is referred to as the anabolic phase. "Immediately after exercise, muscle cells are extremely sensitive to the anabolic effects of the hormone insulin...consumption of carbohydrates during this time period is so important for driving muscle glycogen recovery and muscle tissue repair and synthesis...protein consumed without carbohydrate is far less efficient during the anabolic phase...specific antioxidants such as vitamins C and E and amino acids can speed muscle recovery," according to the book "Nutrient Timing" by Dr. John Ivy, Ph.D., and Dr. Robert Portman, Ph. D. This book goes into much more detail, and I simply explain it this way: you need carbohydrates to replenish the muscle energy depleted during intense workouts, and protein to support repair and recovery to build muscle mass and strength.

If you aren't eating anything after your workouts, you are missing the boat and quite possibly the most important aspect of your fitness. After all, muscle is built after your workouts and while you rest and sleep, not during your exercises. Furthermore, though whole foods and grains support an overall healthy diet and lifestyle, you may still miss the window if your body is still digesting after an hour or two post-workout. Therefore, you should consume quick-absorbing carbs, protein, and other nutrients to replenish your body after a workout. For more information on this, I highly suggest reading "Nutrient Timing" as it will help you understand in way more depth what actually happens and how to appropriately time your sports nutrition. If you want a great post-workout supplement based on these principles, I highly suggest the P90X Results and Recovery Formula. Click on the link or the title to this blog to connect to my Team Beachbody store to pick up a month's worth of convenient packets or check out the tub. I use this formula as part of my post-workout recovery and have been for almost two years now. Please contact me for more info. Have a great weekend, and thanks for reading!

No Clients Left Behind

2010-08-20T13:00:00.001-05:00

As part of the membership package, new Equinox members receive a complimentary Equifit fitness assessment and a follow-up complimentary personal training session. This is beneficial for the client because they get a better idea on how to pin down their goals, find out where they're at physically, and also get a taste of what it's like to work with a personal trainer. It also benefits the club and the trainers as an ice-breaker into personal training, and it's the main way I meet potential clients. Some people when asked, "Why are you here today?" will say something like, "It's part of my membership..." or bluntly respond, "I'm not interested in training..." My take is this: I will learn from the experience by treating everyone like a client. I perform a full assessment and plan a program for each client as if to assume they will be working with me for a long time. This way, I don't short-change anyone, and who knows--they might even change their minds.

Often times, salespeople and/or professionals in a "people business" sell themselves short by making assumptions that people won't buy or pick up their services. Well, if you lead your potential clients away, they will go away. If you engage and draw them in, treating them like valued clients and showing them value, they may follow your lead and realize that there is true value for them in what you are offering them. I urge all of you to be assumptive--assume that each client needs and wants your services. (If you are successful at what you do then you should actually believe this in your heart.) Also, don't create issues or product-dump as it will get you nowhere. Instead, ask questions and uncover real needs so that you can find valid and relevant solutions for your potential clients, and the value will turn them into clients for life. I believe 100% that everyone needs a certain level of training, and I am determined to leave no clients behind because I don't want to miss the opportunity to profoundly impact another person's life in a positive way.

If your strategy is simply to avoid losing, you have already quit on yourself. Play to win! Thanks for reading, and have a great day!

Criti-Sized

2010-08-19T06:35:00.000-05:00

Yesterday I completed a rigorous chest & back focused workout, which included a few supersets as well as a mini circuit at the end. For some of my back exercises, I used dumbbells in a pulling fashion to focus on my middle-back, namely my latissimus dorsi muscles, or so I thought. Sometimes it takes an outside look to notice common mistakes made in form, and this is what happened to me yesterday. After my workout, a more experienced female trainer asked me if I was deliberately trying to work my traps (trapezius). It took me a moment, but I realized she was referring to my workout, and I had in mind the back exercises she was talking about.

I want to pause for a moment, because most (or all) of you who are reading this aren't trainers but you are most likely professionals in whatever field you are in. You know that feeling you get when you think you are doing things properly and someone comes in and informs you that you might be wrong? This was that feeling. This is relevant because I urge all of you to push that feeling of pride down, think about the situation for a moment, and realize that this person is trying to help you. It's at least worth a listen, and the fact that he/she said something indicates they care enough to take their own time to tell you about it.

I had that short moment, pushed past it, and realized she was right. I listened to her advice, and she told me what she had witnessed. Apparently, my back wasn't in the proper posture for the exercises, and also on my shoulder flys, I was shrugging my shoulders. Both of these indicated that I was first of all using too much weight, but also since my back was more rounded than arched, I was using more of my traps and not actually targeting the areas that the exercises were intended to target. Further, I wouldn't want to injure myself, and I certainly wouldn't want someone to try to duplicate my exercise and replicate my improper form. I will take the advice seriously, and I really appreciated her letting me know so I can correct these issues and improve my workouts! In whatever field you might be in, just remember to take advice as you want your advice to be taken, and realize that the adviser is not out to attack you! Your pride causes you to feel that way, so humble yourself and learn from whatever advice is given as it will help you in your task as well as benefit your character. Have a great day, everyone, and thanks for reading!

Losing Everything

2010-08-18T07:06:00.001-05:00

Money problems? I know I have some. What else? (Please refrain from naming them all off in your mind! But I feel you!) In the process of getting aquainted with my new clients, I have recently been telling my "nutshell" story of how my life was great, things were going well, and then we got flooded and "lost everything". Many of you know the rest of the story--how that flood served as the catalyst for myself and my entire family learning to live active, healthy lifestyles. This entry is not about that though.

I want to go back to "losing everything." Again, we are still recovering from the deep financial hole dug by the flood, and currently, my wife and I have had some serious discussions. I am so blessed that we have such an understanding regarding our situation. Today marks our third wedding anniversary, and we have been together for over 10 years. We've been broke, rich, and back together, and through it all have kept the love strong. In fact, I tell people what I feel--it keeps getting better with each new day. So I've really re-evaluated the phrase "lost everything" because in my mind, as long as my wife loves me and my family is healthy and happy, I have everything a man could ever want in life. I'm arguably the happiest broke dude you'll meet. Thank God for this day! It's a glorious day to be healthy! Have a great day, and thanks for reading!

Weary

2010-08-17T05:25:00.001-05:00

Yesterday I had the opportunity to conduct a fitness assessment for a woman who was admittedly weary and a bit guarded when it comes to personal training. "Trainers don't seem to understand..." Apparently, she works full-time and is also a full-time grad student. She needs a flexible program that will work for her and not the agenda of a trainer. I get it, and even though she may not end up training regularly or even at all, I will do my best to find a solution to fit her needs. As professionals in the "people business", you and I must put aside our needs and consider what our client/customer needs. It is more important that they benefit in a positive way even if we know that we might not benefit monetarily. Put yourself on the other side of the chess board for a moment and look at why they are making the moves they do. It may be easier in some ways to build stronger relationships with wary individuals than people who seem completely transparent. The wary person will tell you their objection and, essentially, the actions not to repeat. What value can you show them, and how can you blow the top off what they think their experience will be like? Wow them, and you are sure to wow yourself. If you miss the sale or the offer is still declined, we still benefit. Our aim is to win, but defeat teaches us more, so we still win. Stay positive, and have a great day! Thanks for reading!

Slim Nights

2010-08-16T04:22:00.000-05:00

Monday is definitely my longest day of the week so far. I wake up at 3am, do my morning thing (including writing this blog, breakfast, etc) leave around 5. I have a split shift at the gym from 6-10 and again from 12-3. That wouldn't be difficult, but I have started to regularly schedule personal training and fitness assessments around 6 and 7 pm, so I haven't been getting home until around 9 or a bit after. I do a pretty good job of packing my lunch, snacks, and dinner so that I have an adequate amount of food for the day, but it always seems after that long day I find myself having a second dinner or munching on some things when I get home. I'm sure many of you have a similar issue with your busy schedules. I get it. You want to get home, get comfy, and just chill. Nothing says relaxation like a plate of food and your favorite couch or chair, right? Well, if you want your clothes to be comfy and not extra tight, you might want to reconsider that second dinner.

In the morning, I usually mix up a Shakeology Greenberry shake with water and ice. A low-calorie, nutrient rich shake that gives me what I need first thing. I have a banana on the train and proceed with my day. Well, today I'm trying something different, at least for today and my late days at work. This morning I made a small parfait (recipe below), which is still lower-cal than a huge breakfast, but packed with protein and enough carbs to energize me for the morning. What I plan to do is come home tonight and instead of having a bowl of pilaf and/or other dinner-type foods, I will simply have my Greenberry shake, which will give me only 140 calories, a good amount of protein, fiber, and whole food nutrients that should support better rebuilding while I sleep and this will be the cure for my late-night munchies. I'll let you know how this shift goes, and I'll also keep you posted on my run training. October is slowly approaching, and I have started to ramp up my workout schedule and weekly mileage. Below is the recipe of my "power parfait" for this morning, and to find out more about the benefits of Shakeology, click on the title to this blog and/or visit www.shakeologylife.com. Have a great day, and thanks for reading!

Power Parfait
1 cup plain greek yogurt (Fage this time but I prefer Chobani plain)
1/4 cup Kashi Go Lean Crunch Cereal
1/4 cup fresh blueberries
1/2 tsp vanilla extract
1 tbsp honey (an optional embellishment)

Nutrition Breakdown (from Livestrong myplate feature)
Calories: 248.5
Fat: .75g
Protein: 22.75g
Carbs: 38.25
Fiber: 3g
Sugars: 32g

Cause And Effect

2010-08-15T12:17:00.000-05:00

Recently while preparing for a new client's training session, I did some research on the medications he was taking. One of them was being used to treat high cholesterol, and the other for high triglycerides. Used in combination, though, there was a risk for muscle damage among other things. I concluded due to his situation that if he could successfully lose excess weight through dietary changes and a proper fitness program, he should be able to shed these medications for good! Many of us have found our way to the doctor to find we have high levels of this, and bad levels of that, a disorder here, condition there, etc. Am I right? What usually ends up happening is the doctor will mention something regarding weight and/or dietary and exercise changes, then give us a prescription for medication which we are more than happy to run to the pharmacy to fill. What then happens is we continue the medications but neglect to work the root of the problem? We are treating the effect of our issue when we should really be treating and adjusting the cause. If we get to the root of the problem, we can eliminate the medications that were simply treating our issue during a limited period of time instead of living on these medications. Also, it is not acceptable to say that you can't afford to eat better or take time to exercise or pay for proper training. It is unacceptable because you are not paying for the actual training sessions or higher food quality. You are investing your dollars in your own life. Essentially, you are paying to add years to your life, time spent with family and out of the hospital, and you are actually saving more of your own time and money in the longrun. Trust me, this is absolutely true, and it IS that dramatic. Give me a call and let's set up a free fitness evaluation and consultation. All you have to lose is pounds and inches! Enjoy your weekend, and thanks for reading!

Old Fashioned

2010-08-14T08:03:00.000-05:00

There are tons of different pills, fad diets, gimmicky devices, health claims and warnings, etc out there right now, and all seem to be various methods of maintaining good health. Is your head spinning yet? Well, from all of the research I've been doing on exercise and nutrition, the solution that I have been steadily coming up with for my clients has been relatively the same: Eat a natural, healthy, balanced diet and also balance out your exercise routine with training, group classes, and your own activities. Also, learn more about health through assignments I will give you and do your own research as well. Now, of course each person's plan will look different based on their goals, but the format is similar, relevant, and simple. No fads. Just hard work and a commitment to your own health. I am so glad to have the chance to make an impact, and I just hope and pray that people realize the importance of placing your health first. After all, without your health, you can't go to work, spend time with your family, etc. Really, all of the things people claim are obstacles are the very reasons we should prioritize fitness and nutrition. With today's busy lifestyles, we really need to work harder to be healthier so that we can perform in the areas that seem to be taking up all of our time, wouldn't you agree? Anyway, it may seem like a simple, old-fashioned approach in a world that wants a "fast-food" type of health program, but your hard work in the gym and in your personal development will really pay dividends into the future. You will have a future because of it. That's all for today! Have a great weekend, and thanks for reading!

Save The Planet?

2010-08-13T08:00:00.000-05:00

Yesterday as I walked up Michigan Avenue towards Equinox, an obese man started waving a clipboard at me. I had my headphones on which usually averts the barrage of petition volunteers, and I guess I could have kept walking, but I paused for a moment to listen to his question. "Save the planet?" he asked. I kept walking and gave him the palm, or universal "I'll pass" sign. It's not that I don't care about the planet. It's not even that I didn't have time to talk with him. But it was him. He failed to engage me because he clearly wasn't buying what he was selling. The guy looked not much different than most 50+ men these days: big belly, large neck. Sloppy. And it's not the aesthetics here, people. From what I inferred, this guy ate too much, his diet consisted of high amounts of processed foods and industrialized meats, and he definitely is friends with his pizza delivery guy. So why would I listen to someone talk about saving the planet when they don't want to work on themselves? We can't expect to change the world or hold everyone else to a certain standard when we don't set the example. It starts with each one of us. Being a personal trainer, I must aim to be more knowledgeable than my clients, learn more about their imbalances and ailments in order to teach and train them properly, but most importantly I need to be disciplined in my own diet and fitness, and I must hold myself to a higher standard than I would ever expect from any of my clients. This way, they know that I am committed 110% to fitness and overall health, and they know they can believe in me as their guide. So simple thing is here, people: in any business you might be in--it starts with you.

It's not "Change the planet, save ourselves," but rather, "Change ourselves, save the planet."

Happy Friday everyone, and thanks for reading!

What Are You Capable Of?

2010-08-12T11:00:00.000-05:00

Yesterday I had another training session with my first regular client. She has responded well to my advice and recommendations and does her "homework". When she first came in, she was a bit wary of strength training and the whole gym scene. We've gotten to know one another a little bit, and I feel that we are both getting comfortable with one another already. This client has never really done any type of training other than walking and swimming, so my focus is gradually easing into it, educating her on why we are doing certain things, and helping her with form, especially during corrective exercises. My job is also to help my clients overcome their obstacles. One of hers is that she doesn't enjoy physical activity or exercise, so I am also developing some fun games that include strengthening and interactivity so we both enjoy ourselves, and yesterday was fun for me, and I feel that my client enjoyed herself as well. The reward for me was seeing her at the desk as she was leaving. She was smiling, energetic, and seemed full of joy and excitement for herself. I feel she is gaining confidence in me as her guide to better health and wellness. This improves my self-confidence that we are doing the right things and are both moving forward together.

Training is a "we" experience, and the success of my clients means that I, too, am successful. I love the opportunities that this role is giving me, and I am grateful for the chance to be able to empower someone through training and education. People need to feel hopeful for their future and that they can reach their goals. I don't feel that I motivate people, but my goal is to help people find the motivation and heart within themselves and to help them use their full potential. People's goals may be to lose weight, shave minutes off of their marathon time, etc, but certainly the changes that happen within are much more profound and meaningful than anything on the outside. The true education is what you learn about yourself and what you are able to achieve once you set your mind to it. What are you capable of? Have a great day, everyone, and thanks for reading!