Are You Fooling Yourself?

I read a great quote by Richard Feynman this morning which really rang true.

"The first principle is that you must not fool yourself and you are the easiest person to fool."

- Richard Feynman 

So how does this apply to you when it comes to fitness and healthy eating?

There are a few important areas that must be mastered if you want to lose weight (and keep it off) while also maintaining a vibrant and lean body.

Eating - you must eat well 85-95% of the time to lose fat.  If you splurge on the weekends and you splurge during the week, your body will not be fooled...only you will.  It will respond by holding on to or adding more fat.

Training - Are you getting exercise every day of the week?  Do you skip workouts?  Do you skip those after dinner walks that you know are good for you?  How about physical activities with your family on the weekends?

Rest & Recovery - Are you getting sufficient sleep? (Can you show me your sleep log?)  Or are you up answering emails, and looking at Facebook?

Don't fool yourself.  There will come a time when your body has had enough of being neglected...and it will let you know.  Don't let it be too late.

Get back on track right this minute.  Life is short.  

Today's workout.

Calendar

July 1 New MWF Boot Camp Begins

July 2 New T TH Boot Camp Begins

July 4th NO CLASSES

Be Kind to Yourself

Getting Back to The Habit of SittingI like to send little notes to my daughter to keep her spirits high while she is away at college.  I thought an excerpt of a recent note to her might brighten your day too...

"We create the highest value not by focusing solely on our strengths or by ignoring our weaknesses, but by being attentive to both. Nowhere is this more critical than in the way we see ourselves.  "Loving oneself is no easy matter ...because it means loving all of oneself."

It is through this embracing self-acceptance that we're freed to both acknowledge the obstacles we face and build the capacities we need to perform at our best."  - FromThe Way We're Working isn't Working, Tony Schwartz

New 4-Week Fat Loss Challenge Starts Feb 1

I’m holding a 4-week fat loss competition, starting February 1, 2013 to March 1, 2013.  

Over my years as a trainer I've seen two important areas which help people lose fat and keep it off.  One is the creation and tracking of "small habits", and the other is having a definite reason to get the weight off...(losing or gaining money) in this case.

For this competition I will be posting specific tips and suggestions on how to create, and most importantly keep going with the small habits that lead to long lasting fat loss.  Plus I will be giving you eating and nutrition strategies that have proven over and over again in helping clients to lose bodyfat.

This competition will be held here at DietBet.  

On DietBet, players each add $40 to the pot, and the total is divided up among the “winners” at the end of the game. DietBetting is not winner-take-all like The Biggest Loser. Everyone who loses at least 4% of their starting weight will get an equal share of the pot. DietBet supplies referees to verify weights using a photo-based weigh-in process.  

As an added incentive, the person who has the most impressive transformation, captured by both measurements and photos will receive $100 off their next boot camp. 

How to measure bodyfat?

I’d prefer that you use the most accurate tools, such as the below. Many of the above can be found at high-end gyms or nearby hospitals. No matter what, you must use the same tool (and ideally the same person) for your “before,” progress, and “after” measurements. 

Bod Pod

DEXA or DXA (pay per session)

Hydrostatic weighing (dunk tank) (pay per session)

I will have a hand held fat loss analyzer available too.

How to measure inches?

Get a simple tape measure and measure four locations: both upper arms (mid-bicep), waist (horizontal at navel), hips (at widest point below waist), and both legs (mid-thigh). Total these numbers to arrive at your Total Inches (TI). Changes in this total will be meaningful enough to track.

Take good "before" pictures (front, side, back) and weekly progress pictures.

How to track your habits? 

If you have an iPhone, I recommend using the Lift app for motivation and tracking your small habits.  It's only available for iPhone, but look on their site to be notified about the Android option.  I will be suggesting the habits to add in an upcoming article.

You are not alone

To anyone who joins this competition I will be available to answer your questions via email.  I may also create a separate group site where everyone can join in and interact.

So what are you waiting for? Sign up here and let’s see what you can do among supportive competitors.

I bet it's more than you think. See you in four weeks!

Calendar Reminder for The Rest of 2012

Just wanted to remind and update you all.

Regular class days and times, except for Thanksgiving Day which there will be no classes.  Personally, I be spending Thanksgiving at an Indian friend's house.  She's a great cook and we'll be having a combination of Indian and typical Thanksgiving Day food.

How to Lose Fat

 

If you haven't already lost as much fat as you'd like, here are 4 areas to focus on: 

  1. Genetics -  I had to say this because you know it's true.  I'm sure you know friends who can eat just about anything and still stay thin.  It's unfair, but that's the way it is.  Some people are just born lean and slim.  Don't be discouraged though, training and eating right can create improvements in everyone, including you.
  2. Persistence & Discipline -  Probably the most challenging and the number one reason why you won't lose the fat and keep it off relates to persistence and discipline.  Losing fat and keeping it off has to come from something deep inside you.  No one can make you work out.  No one can force you to choose healthy foods like vegetables, fruits, and healthy protein sources.  Luckily, persistence and discipline can be developed and practiced.  When practiced enough, they turn in to habits.
  3. Planning - Each day can be looked at as an opportunity to better yourself.  As you plan your day, write in the time you will spend exercising.  Where will you be eating today?  Will you be going out with friends?  Will you need to bring lunch and snacks?  We encounter frustrations when the day passes us by rather than planning and living it from our values and priorities.
  4. Minimizing Distractions - Sift out the garbage and distractions from your life.  What's more important to your happiness and long life, more time posting on Facebook, or walking outdoors with your children?  Zero in on what contributes to your core.  Your time is limited, make sure that you are focusing on what matters most to your health and happiness.

Hopefully you begin to implement these tips (except for the first one).  Don't over complicate fat loss.  Be kind to yourself and do a little better each day.  Don't waste your time with gimmicks and supposed short cuts.  Deep down inside you know what has to be done.  Take action today...your body and your family will thank you.

If you found these fat loss tips valuable, share this article on Twitter, Facebook, or Google Plus.  I'd really appreciate it.

Three Minute Audio on What You Must Do To Lose Fat

I'm an avid reader to say the least.  The latest book that I'm reading is the One Minute Entrepreneur.  (Finally switched to using the Kindle too, really nice for highlighting and making notes.)

Anyways, as the author stresses, the answers to the most difficult problems in business are often solved by focusing on the "simple" basics.

This got me to thinking about fitness and fat loss.

I've been in the fitness biz for a long time now, over 15 years as a trainer, and the "simple" basics are still the only way to guarantee long lasting success.

I've created a short, 3 min audio of the 3.  Have a listen here, and most importantly...take action.

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Seafood Watch, Do You Have This iPhone App?

I just installed the nifty Seafood Watch App from the Monterey Bay Aquarium.

From the Monterey Bay Aquarium website..." Our new iPhone application brings the latest Seafood Watch recommendations directly to your iPhone or iPod touch. Now you can make sustainable seafood choices quickly and easily—whether you're eating at your favorite restaurant or shopping for dinner. And at a time when the world's oceans are severely overfished, your seafood choices make a big difference."

Here's the link to download the free app:  Seafood Guide - Monterey Bay Aquarium 

He identified what he really wanted and ordered his life around that.

From "The Art of Non-Conformity"...

..."Murakami focused on what he would gain instead of what he would lose.  He identified what he really wanted and ordered his life around that."

..."it's all about embracing life to the fullest and ordering your life around a few key priorities.  To make that happen, you'll need to look carefully at all of your current obligations to determine which ones are actually necessary and which can be eliminated."