Baby Steps

I often tell my new clients:

"The only difference between you and I

Is that I have been practicing longer than you."

Really, it is the only difference.

I was working out in a new gym this week performing my

BOSU routine, which can best be described as

"Cirque gravity defying" training, when I was approached

By another personal trainer.

She complimented me on my routine and remarked that she might kill

Herself if she attempted my workout.

My response to her was this.....

It only takes Baby Steps to learn this routine.

She quickly understood that comment, as I am certain she has used

Similar philosophies while training her own clients.

Even those of us in the fitness profession marvel at the skills and techniques

Of other fitness professionals,

So why would you consider yourself any different

If you really want what we have, start practicing little

Baby Steps everyday to get you there,

And eventually, you will!!!

Think of this: What are you really good at?

Can you play a musical instrument,

Cook a gourmet meal,

Maybe paint or draw?

Did this skill show up in an instant,

or did you take time and effort to practice and perfect your skills?

It is the same concept when setting a workout or weight loss goal.

You focus upon what you want to achieve,

And keep taking steps to arrive at your destination.

Believe me, there was a day when I was not in shape

Or inspired to workout.

In college, I played sports and my dorm mates would

VOLUNTARILY go to the gym!

I was puzzled by their motivation.....ME!!!!!

I had no idea that what I admired in them would

Blossom into my mission in life.

It took me Baby Steps in aerobics classes,

Baby Steps lifting weights,

Baby Steps trying new workouts,

And HERE I AM!

Whatever you want, as long as you put one foot in front of the other

And continue to travel in that direction,

You will attain your goal!

It just takes the first step,

And never stop....Baby Step by Baby Step.

If you get stuck or distracted, you are off course,

Just get back on track

And keep steppin!

A Great Big Yawn....

A great big YAWN.....

Is that how you feel when you are going to the gym?

That this is just another big boring workout session?

If that was how I felt about my workout

There is no way I would have kept working out in a gym

For the past 18 years.

So, how do you keep the romance alive with your routine?

Don't make it ROUTINE!

Try new things, starting with your favorite interests.

For example, if you love Hip Hop music, try a Hip Hop dance class,

If you enjoy Gospel music, find a local "Praise-ercise"

That book you have had no time to read, download it to your MP3

And listen to it while you lift weights.

Get a subscription to your favorite fitness magazine and

Try the newest class or move of the month.

Whatever you do,

Don't keep it boring.

It doesn't work in your romantic life

And it certainly won't help your healthy lifestyle.

By the way, the more confidence you build by getting in shape...

That will DEFINITELY spice up your romantic life!

See, a win-win situation!

Have a great workout!

Come On Baby Light My FIre

Day three of our Fat Burning Workout

Is not about your workout at all

Today we are going to talk about your nutrition.

Here is my first word of advice:

EAT!!!

I know that when we are trying to lose weight

Our first instinct is to DIET....

But I am strongly opposed to that word diet,

Look, the first three letters are D-I-E,

How can that be a good thing?

Instead I encourage my clients to eat,

And eat often,

You will never be hungry,

In fact, you may find it challenging to get all of the meals a day,

Five to six small meals eaten throughout the day

Is the best way to boost your metabolism

And burn more fat.

Think of this:

Your metabolism is like a furnace burning coal

If you throw a lot of coal in the fire it will burn very hot,

and burn fast, but if you do not put more coal on the fire

It will burn out,

Now, if you keep putting coal on the fire in small amounts

every couple of hours,

What is the result?

The fire burns steady, and constantly,

Never shutting off,

Your metabolism is similar, (this example is over simplified)

But it makes sense,

Another bonus of eating small meals frequently is

You will not have those energy crashes during the day,

Because of your constant fuel source,

Hence burning even more calories.

So EAT!!!!

I myself had practiced disordered eating for years until

I learned that I WAS WORTH FEEDING HEALTHY, QUALITY FOOD

And that doing it often would make all the difference in the world.

You are worth feeding healthy food,

You should never feel the pains of being hungry,

Eat fresh fruits and vegetables,

Lean proteins

And low glycemic carbohydrates throughout the day

And believe you deserve to feel amazing.

And The Burn Continues

So yesterday we chatted about intervals,

And I just got back from the gym having completed my own:

Sprinting on the treadmill.

In 20 minutes I am able to have twice the effect

In half the time of a traditional Cardio Workout,

Pretty Cool, huh?

Especially on a hot day.

So today let's continue the conversation about burning more calories

Through resistance training.

You already own one of the best resistance training systems available,

And it's free,

It's called your body weight.

Yes, machines keep your workout simple and focused,

All you have to do is align your body and move the weight,

But there is little stability training,

If any,

If you had the choice of doing more work in less time,

Or less work in more time,

Which would you choose?

Exactly!

Most body weight exercises are highly efficient because

They are training multiple muscles and functions,

So, What are some body weight exercises?

Squats, lunges, step ups, push ups, reverse push ups,

Pull ups, dips, planks and side planks.

There are a wide variety of moves you can incorporate into

Your workout.

Looks like I am going to have to pull out my video camera this week

To show you some of these moves,

I'll figure out how then post them later on YouTube,

Till then, have fun with your fat burning workouts!

Stay Cool!

Burn Baby, Burn

The weather is stifling outside...the three "H"s, hazy, hot, and humid



So on days like today make sure you exercise indoors,



In a climate controlled atmosphere.



Also, increase your intake of water and



Limit your intake of caffeine.



All that being said, let's talk about your internal burn,



Burning body fat!



One of the best ways to burn body fat is though interval training,



Or short burst of intense exercise that last from 30-60 seconds.



I have seen intervals lasting 2 minutes and longer,



But through my personal experience, I have found



The shorter intervals to be not only extremely effective,



But highly tolerated by all participants of various fitness levels.



So what is an interval?



An interval is a high intensity exercise performed for a specific amount of time,



Followed by a period of recovery,



But the actual interval itself can be any weight bearing movement you want.



Intervals vary according to your level of fitness,



An all out sprint may be appropriate for a conditioned adult,



But if you are a beginner, a fast paced walk on an incline may be appropriate for you.



Some of my favorite intervals are sprinting, front hops, lateral hops, jumping jacks,



jumping rope, climbing stairs, split lunges and squat thrusts.



Notice, these intervals use no specific equipment, so they are accessible to all.



Remember, work at your fitness level, begin with 5 intervals a day and



work your way up to ten,



Combining them with an active rest on a 1:1.5 ratio:



If you sprint for one minute, recover for a minute and a half.



Have fun, mix them in with your workout, and you will see results in just weeks.



Tomorrow we will talk more about burning fat during, and after, your workout.

Today, Today, Today

Get it done...TODAY!

What are you fearing most?

Opening bills?

Going to the gym?

A first date?

A second date?

What is the thing that you are putting off until tomorrow

Hoping that tomorrow never comes.

And it just sits there

Staring

Being

Mocking you in your sleep

That thing you are putting off

Whatever it is.

That can't be a good feeling...

It can't be helping you feel good or

Meet all of your goals in life.

So, try this....

Imagine you just FINISHED IT!!!

How does that feel?

Like a big relief, a party maybe???

Start to focus on how amazing it will feel when it is over and done with,

Focus on the joy and pride that you will experience when you accomplish that task,

Then get into action

And get it done, focusing ONLY on the end result,

Not on the task at hand.

If you practice this,

You will have real power in your life,

You will experience true courage, maybe for the first time,

And it will feel AMAZING

You will be living a fearless, powerful life,

Because you are causing your life,

Not sitting and watching it.

So make today the day,

Make right now the moment

And take on that task.

Let me know how it worked out :-)

Happiness, schmappiness...What's The Difference?

Last week was one of the more challenging weeks that I have experienced for some time.

It has caused me to emerge with a question:

What do I really want in life?

I want to be happy.

Pretty simple, right?

Happy.

To be happy…but where does happiness lie?

It is within us…it is already and always there,

sometimes we just get caught up in

what we think will make us LOOK like we are happy.

Instead of looking happy we should actually begin to focus on

being happy.

What is the difference you ask?

You can have nothing and still be happy.

You could have every physical wish fulfilled and still be miserable.

What is the difference?

It is you.

It is all how you are looking at a situation…

and the situation is you.

Happiness is not "out there" in the future,

It is right here in the present

What have you been waiting for?

What have you decided that "only if I had ______ I would be happy"

What is the blank?

What was the last blank you put in your future?

Where you actually eternally happy when it arrived?

Did it ever arrived?

Look at your life right now,

And begin to list the things that make you happy,

The things that bring you joy,

Embrace what is in your life already, no matter how small,

And see it for what it is,

Say thank you

Be grateful,

And you will begin to unleash your own personal joy,

The key to your happiness.

And when you are feeling a bit down,

Count the blessings again,

And you will soon find that happiness

Was within you always.

This is dedicated to the entire Nowacki Family, you have always been family to me, and I hope you soon find healing and happiness again. Billy will be missed.