Week 1 GFC Recap and Making Changes

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

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

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!

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

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

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!

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

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

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!

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.

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!

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'

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...

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

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

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

"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

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

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

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!