I was reviewing a recent blog post from my colleague, Eric Cressey, about the recent passing of his Uncle.  Having lost many close family members over the years, I can relate to losing a loved one.  More importantly, I try and always take a lesson (four in this case) and remember the good times.  The lessons Eric presented in his article were ones that I incorporate into my training sessions with my clients.  These include:

• Showing up- I always make it a point to visit my clients in their special events outside of our sessions.  In the last year or so, I've been to several basketball games, dance competitions, baseball games, etc... to prove to my clients I care about them as people.  It also allows me an opportunity to assess their movement and identify areas we can address in the weight room (i.e. postural improvements, decreasing injuries, etc...)
• Always be Calm- Eric talks about his uncle never yelling- ever.  I never liked the "screamer coaches" (i.e. Bobby Knight) who pace up and down constantly yelling at their players.  It never motivated me, and if anything, made me shut them out.  I'm constantly pushing my clients, always demanding their best, but I've never been the trainer who you hear from across the gym yelling, etc... I worked with a trainer like this several years ago and was always discouraged that he had more business than me.  Lesson learned was that I could not be someone I wasn't.
• Always be Positive- This rings true when working with clients who need a LOT of work on their nutrition.  I often have them keep written records of what they are eating and some of what I initially see is honestly pretty bad.  However, I simply take 1 behavior at a time to work on for 2-3 weeks at a time and move from there.  This could be increasing veggie intake, incorporating more protein, or drinking more water.  The huge key is to simply work on ONE THING for 2-3 weeks.  Keep it simple and stay conservative.
• Always be Approachable- I've had so many clients, grp. ex. participants, etc... tell me how easy I am to talk to.  This all stems from a lesson I learned early on that says "people are concerned about how much you CARE more than how much you KNOW."  The amount of knowledge I possess means NOTHING if I am not approachable.  A lot of it stems from my passion to truly enjoy helping people.  

For the full article from Eric that inspired this blog post, click the following link: http://www.ericcressey.com/four-valuable-lessons-i-learned-from-my-uncle

Protein Intake for all you Coffee Lovers!

Stephanie Lynn representing Swoosh

I wonder if a proposal via e-mail is acceptable?!

Minds built to go the distance

When a runner collapses in exhaustion, it’s rarely because the muscles ran out of oxygen or fuel. It’s because the anterior cingulate cortex has decided that the cost of exertion is not worth the benefit. But if the brain believes that the distance is manageable enough — and the mission important enough — we push ourselves to the max. Check out the following article about the continued trend of Kenyan domination in the Boston Marathon: http://articles.boston.com/2012-04-17/opinion/31350540_1_anterior-cingulate-cortex-boston-marathon-brain-training

Susan Cain's Fantastic Lecture on the Power of Introverts

Buddy System

I recently spoke to a group in Franklin, MA about various ways to improve exercise retention. Many of them were active but since the program I was teaching had come to an end, they were concerned about being able to keep up their exercise on their own without checking in with me. I suggested several options, but the one I advocate the most is engaging a buddy (co-worker, loved one, neighbor, friend, etc...) to join in your exercise & nutrition pursuits. You can help motivate each other and keep one another accountable. I often have challenges amongst clients and have held inter-office challenges with various incentives. Make it fun and keep it interesting/diversified. Shoot me an email for specific tips (paulconnolly123@gmail.com). Good luck and have fun!

Penny and Lil' Penny pictured motivating each other :-)

Great Stuff Here!!!

Another Proud Moment

One of the (random) experiences I LOVE as a trainer- and I KNOW I speak for other trainers out there- is when a client sends me an unexpected text/email telling me about something big they accomplished during one of our off-days. Tonight I got a text from a client that she hit the 38 minute mark on a difficult level on the infamous Step Mill machine that I often have clients use for conditioning workouts. It mimics actual stair climbing and engages all major muscle groups in the lower body. It's also- as we say in Massachusetts- WICKED hard. It kicks your butt and is why I prefer clients using this over easier selections such as an Elliptical machine.

Good things come to those who train their butt off for me and incorporate progressive change to their lives. Something tells me you'll be seeing this client in the near future. Stay tuned...

Slow Cooker Steel-Cut Oats Recipe and Video

Macronutrient breakdown is listed throughout the video, but I'd add a protein source (ideally pro. powder to the mixture after you select your desired serving size, but a few hard-boiled eggs would work as well).

3 Tips to Improve Strength

Strength Coach Jason Ferrugia had some fantastic tips recently on ways to improve strength. I wanted to share my favorites with you below:

• For shoulder health do some type of pushup variation on a regular basis.
• When doing any type of rowing or chin up variation think about driving back with the elbows instead of simply pulling with the biceps.

• If you have shoulder issues do all of your rowing exercises with a weight that allows you to hold a peak contraction for a second or two.

  That will ensure that the load isn’t so heavy that it could lead to more potential injuries.

Gretchen Rubin speaks to Soledad on Happiness

Gretchen Rubin is someone whose work I've followed for the last 6 months. Her book, "The Happiness Project," was fantastic- and is one I recommend everyone read- even the guys!

Strength & Conditioning Tips

It was nice to check out this interview with Coach Mike Boyle as it confirmed what I engage all my clients in (foam rolling, dynamic warm-ups, mastering fundamental exercises)....AKA applying the "K.I.S.S. Principle" that I continue to live and die by.

Dr. Weil thoughts on depression

Great piece he discusses from his book, Spontaneous Happiness, that I read last year and LOVED. Check it out.

Best Fruits and Vegetables for your Health

Incorporating fruits and vegetables into your diet can lead to a healthy lifestyle. Dr. Weil explains why berries and cruciferous vegetables should be a focal point in the diet.

What is the Definition of Health?

Here's one I found this week online:

Deep health doesn’t come from a pill or an operation. Deep health comes from a balanced diet of fresh, whole foods. It comes from sufficient exercise combined with genuine rest. It comes from clean air and clean water. And it comes from living with purpose and joy, and using your life as an expression of these things.

The Secret to Weight Loss?!

38 Tips for a Better Life

I didn't write this, just sharing it for those who have never read it:

Tips for a Better Life

1. Take a 10-30 minutes walk every day. And while you walk, smile.
2. Sit in silence for at least 10 minutes each day.
3. Sleep for 7 hours.
4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
5. Play more games.
6. Read more books than you did the previous year.
7. Make time to practice meditation, yoga, and prayer. They provide us with daily fuel for our busy lives.
8. Spend time with people over the age of 70 & under the age of 6.
9. Dream more while you are awake.
10. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
11. Drink plenty of water.
12. Try to make at least three people smile each day.
13. Don't waste your precious energy on gossip.
14. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. That will ruin your present happiness.
15. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
16. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
17. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
18. Smile and laugh more.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Don't take yourself so seriously. No one else does.
21. You don't have to win every argument. Agree to disagree.
22. Make peace with your past so it won't spoil the present.
23. Don't compare your life to others'. You have no idea what their journey is all about. Don't compare your partner with others.
24. No one is in charge of your happiness except you.
25. Forgive everyone for everything.
26. What other people think of you is none of your business.
27. However good or bad a situation is, it will change.
28. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
29. Get rid of anything that isn't useful, beautiful or joyful.
30. Envy is a waste of time. You already have all you need.
31. The best is yet to come.
32. No matter how you feel, get up, dress up and show up.
33. Do the right thing!
34. Call your family often.
35. Your inner most is always happy. So be happy.
36. Each day give something good to others.
37. Don't over do. Keep your limits.
38. Share this with someone you care about.

Outstanding Exercise Selection for the "Posterior Chain"

I was speaking with a female client the other day about how so many people "don't have an ass." That is, they "lack glute development" from sitting WAY too much (i.e. at work, in the car, on the couch, etc...) Since improving the appearance of their backside is often times a goal with my female clients, one exercise we implement are Deadlift variations. A specific variation I love is the 2-arm/1-leg Stiff-Legged Deadlift. In the video above, Neghar Fonooni demonstrates this exercise impressively. Note how much weight she can handle yet she isn't "big" and overly muscular like so many women fear of becoming from strength training.

Take home point: include this, and other variations of Deadlifting for killer glutes and to look your best this summer in the new bikini, "skinny jeans," etc...

Todd Durkin Tips for Success

My favorite conference every year is the 3-day Functional Training Summit hosted by Perform Better. One of the speakers who is all about HIGH ENERGY is Todd Durkin. Recently, Todd presented his 83 tips to make this year your best ever. Check them out below:

Be the most positive person you know.

Get 1% better everyday.

Define your “game-changing” move in 2011. Then get it done!

Take more risks.

Do something that scares you everyday.

Regardless of your title at work, be a team-builder.

Remember that business is about relationships & connections.

People need motivation, accountability, and know how. Deliver it to them.

Write your eulogy and then live your life backwards.

Know your Big 5: the 5 most important things that need to happen by the end of the year to make it feel like it truly has been the best year of your life.

Read your Big 5 every morning.

Post affirmations on your bathroom mirror.

Don’t focus on making money; Focus on creating value.

Leaders execute & get results. No excuses.

Strive to be ‘World Class’ in all you do.

Read The 4 Agreements by Dom Miguel Ruiz.

Train like a pro athlete; Exercise more.

Eat higher quality foods.

Get a massage one time per week.

Attend 1 destination spa vacation per year.

Have at least one other “dream” vacation per year.

No one has ever regretted a great workout.

Be obsessed with learning.

Be part of a Mastermind Group. It will accelerate your results, positively affect your mindset, and provide you fertile soil in which to grow.

Be impeccable with your words; Don’t complain, gossip, or be negative.

Be careful with who you surround yourself with. Just as much as the right people can push you up, the wrong crowd can bring you down.

Plan as if you will live forever but live as if you’ll die tomorrow.

Say ‘please’, ‘thank you’, and ‘I love you’ more.

Give someone a massage.

Write love-letters like you used to.

Call up someone you always wanted to talk to but never thought you could.

Call up an old coach or teacher and thank them for positively impacting your life.

If you want to resolve a conflict, call them instead of emailing them.

Write a hand-written note to a client or customer.

When you travel, send letters to your kids on hotel stationary.

If you want more, GIVE more.

Do or do not, there is no try.

The way you do one thing, is the way you do everything.

Journal. What are you thankful for? What are your intentions for the day? Whom do you pray for today? Where was I outstanding today?

Clarity precedes genius. You can find clarity in writing and in times of solitude.

Track your success.

Slow down in order to speed up.

Be willing to fail. It’s the price of greatness.

Spend at least 10 minutes every AM in quiet time, prayer time, or meditation time.

Listen to inspirational music. Create your favorite play list for chilling out as well as working out.

Listen to books on tape and podcasts.

Read The IMPACT Body Plan!

Read the 7 Habits of Highly Successful People.

Read Robin Sharma. The Leader Without a Title; The Greatness Guide; The Monk Who Sold His Ferrari.

Watch the Rocky “marathon” with your kids on a rainy day.

Do what you do best and hire the rest.

Sometimes good is good enough. Don’t let “perfectionism” rob you of getting things done.

“Color code your life” says my mentor, Wayne Cotton. Green machine, blue sky, red tape, and mellow yellow. Visit www.nobrowndays.com for more information.

Complete a 90 Day Wonder. What have I accomplished in the last 90 days? What are my current challenges? What will I accomplish in the next 90 days?

Remember the 10,000 hour rule. It often takes about 10,000 hours or 10 years to be recognized as an “expert.”

Success takes time. Be patient, but continually invest in yourself.

Work on your business, not in your business.

Your big ideas typically come when you are sitting on a beach or skiing in the mountains.

Hire only “A” rate players; otherwise you will have an organization made up of average people creating a mediocre business.

Cut the bottom 10% of your players.

Everyone in an organization should be considered a “leader.”

Always believe in your dreams, even when they don’t seem possible or other people doubt you.

Focus, focus, focus!

“Water people everyday”—lift people up instead of tearing people down.

One quick “No” is better than 10 “maybe’s” or “I don’t know’s.”

Win the day!

Remember what Walt Disney said, “Everything speaks!”

Be more spontaneous.

Develop a hobby.

The bigger the dream, the more important the team.

Run your own race; Be authentic and original.

Speak more, write more, read more.

Turn OFF your TV!

Eliminate excuses.

Track your success.

Organize your time more effectively.

“Eat that Frog” says Brian Tracy. Do the things that you don’t like to do or want to do but have to do early in your day.

Get your mind right!

Do more of what you love to do.

Action is like gas in the car. Without it, you will not go.

Be humble…be hungry.

Create IMPACT everyday.

Live by the mantra, “And then some.”

Woburn, MA Group Exercise feedback

I wrapped up an 8-week Grp. Ex. program last week with a WONDERFUL group in Woburn, MA. It's my third time back there and it seems we have more fun and work harder every time I visit. At the conclusion of each class, I hand out evaluation forms and always enjoy looking over them- particularly if they come back good :-)

Here are a few comments based on the program I just concluded:

• "Paul explained every exercise as we were participating and made sure we were doing it the correct way...he made the program awesome!"
• "Paul Connolly gives a great class/workout. His knowledge of activity, nutrition, and what our bodies need to perform at their best, is unmatched! It's a rewarding and beneficial experience for me."
• "Paul was most respectful of our ages and abilities."
• "...enthusiastic instructor helped keep me motivated. His weekly emails were informative, and a good reminder to keep up with fitness in between classes."
• "Paul made the class fun with his great sense of humor."
• "Paul was great at pushing us to do more than we think we can do."
• "Paul Connolly demonstrated all exercises so that I could follow. I did more than I thought I could. I thought the entire program was beneficial to me."
• "Paul is the 'Trainer Bob' (Biggest Loser) of Woburn."
• "Paul's class was full every week. People did not try it and quit- they kept coming which indicates that it was a success!"
• "I appreciated Paul's positive approach."
• "Paul's upbeat personality is motivating and his expectations are appropriate."
• "The class was great. I really noticed an improvement in my balance and my abs felt tighter."
• "Paul was so motivating and I enjoyed his program once again."

Nutrition Rules

Strength Coach Jason Ferrugia recently posted his top 50 nutrition rules and I wanted to share a few of my favorites:

• Drink half your bodyweight in ounces of water per day.
• Make sure your fish is wild caught and not farm raised.

• Rotate your food choices. Don’t eat the exact same thing day after day.
• Buy locally at farmers markets as much as possible. Stick it to the man.

Nutrition Labels finally arriving on meat products

On March 1, the U.S. Department of Agriculture's Food Safety and Inspection Service (FSIS) announced that packages of ground or chopped meat and poultry, such as hamburger or ground turkey, will now feature panels containing nutrition facts on their labels. Yahoo! Additionally, 40 of the most popular whole, raw cuts of meat and poultry, such as chicken breast or steak, will also have nutritional information either on the package labels or on display to consumers at the store.

Excellent Playground Workout

Interesting video

High Fructose Corn Syrup

Dr. Weil on Carbohydrates

A Question to Ponder

NFL Superstar- and VEGAN-Tony Gonzalez makes a Super Shake

NFL superstar Tony Gonzalez puts together a delicious protein vegan Super Shake.

First Lady Michelle Obama does push-ups with Ellen