Why You're Not Losing Weight

We’re in month number eight of 2010, yet some of us have yet to lose the weight we initially set out to. Why hasn’t the scale moved the way we’d like it to? Here are some of my potential presumptions:

• · You’re UNDER-estimating your caloric intake- I’m not saying it’s time to start calorie counting, but I do think constructing a nutrition journal should be in your future. Seeing your potential oversights in writing may open your eyes more than you think. Aim for a high intake of vegetables, lean protein, and good fats.
• · You’re OVER-estimating your caloric expenditure- Once again, I don’t know that counting the exact number of calories is necessary, but I do think it’s crucial for SO many people to increase their exercise intensity. It’s admittedly disheartening to look around the gym (both in the cardio rooms and on the main weight room floor) and seeing so many people not pushing themselves. Your training sessions should contain moments of “temporary discomfort.” If they don’t, you simply aren’t working hard enough. Put down the novel and push it!
• · Endocrinology- If you truly are working your butt off and eating perfectly yet aren’t seeing any positive changes, it may be in your best interest to give your doctor a call. Your hormone levels may need to be examined. While this is typically the last resort, it sometimes is necessary.

Nike's New Marketing Campaign

With Kim Kardashian, Beyonce, Serena Williams, etc... receiving so much media attention over their "assets" in the last few years, Nike is attempting to cash in with their latest marketing advertisements. While I am not crazy about some of the "toning shoes" put out my some of these big companies (i.e. New Balance, Sketchers, etc...), I do appreciate Nike's stance as far as getting people to understand we should possess developed glutes. Keep up the deadlifts, lunges, and squats ladies!

Vitamin D remains the most-talked about supplement lately. The New York Times recently ran a piece on this increasingly fascinating vitamin. My favorite line from the article is the following:

"Every tissue in the body, including the brain, heart, muscles and immune system, has receptors for vitamin D, meaning that this nutrient is needed at proper levels for these tissues to function well."

Check out the complete article by clicking the following link: http://www.nytimes.com/2010/07/27/health/27brod.html?_r=1&ref=nutrition

Female Strength Training for a Sharper Mind

It's one thing to improve bone mineral density and strength from weight training, but how about improving cognitive function? Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

-NY Times: Feb. 17, 2010

Strength Training Principle

I received a good email from one of my mentors, Coach Mike Boyle, this morning. It was sent to all of the personal trainers and strength coaches who follow his body of work. The message focused around a major tenet of strength training: implementing progressive resistance. If it's one thing I've learned from Coach Boyle, it's that keeping it simple will ALWAYS be the best approach when it comes to improving fitness levels- in this case strength. My favorite portion of the email read as follows:

No one ever got better lifting light weights. Light weight is an oxymoron. A weight should be appropriate to the goal but, rarely, if ever, intentionally light. The load should be based on the strength level of the person. The reality is if you are lifting a weight ten times, numbers nine and ten should be difficult. If you can lift a weight 20 times but choose to do only ten, you are wasting your time. Period. The essence of effective strength training is a concept called progressive resistance exercise. This means that that even if the resistance may be light to begin with, it should not stay that way.

NBA Fit with Jerome Williams

It's nice to see past and present NBA players conducting fitness clinics for kids across the country. One of my all-time favorite players was Jerome "The Junkyard Dog" Williams. Jerome would never be out-hustled and worked his butt off every minute he played. He was not as talented as many of his teammates and opponents, but he outworked all of them. You can tell from the recent clinic he did how happy he is helping all these kids. Check out the video here: http://www.youtube.com/watch?v=AVGQ35v__3k&playnext_from=TL&videos=tQ_TMLBldPU

Hip Stretching

So many of us sit in a fixed position for extended periods of time. Whether it be commuting to work or sitting at a desk longer than we should, it's vital we engage in multi-planar hip stretches to prevent back pain and optimize hip motion. That being said, here is a great video of my colleague Anthony Renna.

Improving Vertical Jump

A major goal of basketball players is typically improving their vertical jump. While plyometrics (box jumps, tuck jumps, hurdle hops, etc...) are all valuable movements to practice, unilateral knee and hip-dominant exercises such as 1-leg squats should be practiced. Check out the following article, courtesy of Core Performance:

http://www.coreperformance.com/daily/play-better/jump-out-of-the-gym.html

Funny Stand-up by Ted Alexandro

You'll like the fitness comments a little ways into it. Enjoy everyone!

Are you HALF-WAY toward your 2010 Goal(s)???

We've officially reached the halfway point of 2010. I'm sure you set a goal or two for yourself at the beginning of the year. Are you at least 50% toward that goal? If not, it's time to look back and discover why you aren't there. Several pieces comprise a quality goal, and it's time you answer some questions:

• Was the goal realistic?
• Did you surround yourself with positive influences (i.e. friends, co-workers, family members, etc... who could help motivate you on your way)?
• Did you seek assistance from those who have achieved the goal you set for yourself
• Did you keep a journal along the way (i.e. tracking your body weight, workouts, etc...)?

There's still time to bounce back and re-establish positive behaviors to help reach your goal(s) for 2010. I assist clients every day with challenges and I'd be glad to help you. Email me (paulconnolly123@gmail.com) with your questions/concerns. Asking for help is your first step to achieving your goal!

A Few Tid-Bits of Interesting Information

After completing a recent book I read, I wanted to share a few stats I found interesting:

• An American born in the year 2000 has a 1 in 3 chance of developing diabetes in their lifetime.
• An estimated 80 PERCENT of cases of Type 2 diabetes could be prevented by a change of diet and exercise.
• In 1960 Americans spent 17.5% of their income on food and 5.2% of national income on health care. Since then, those numbers have flipped: Spending on food has fallen to 9.9%, while spending on health care has climbed to 16% of national income.
• "I have to think that by spending a little more on healthier food we could reduce the amount we have to spend on health care." -Michael Pollan
• ..."our food dollars can either go to support a food industry devoted to quantity and convenience and "value" or they can nourish a food chain organized around values- values like quality and health." -Wendell Berry quote

Water Consumption

With the "heat index" pushing 100 degrees here in Boston today, I thought I'd post a good article on water intake from The New York Times. One of my favorite points from the author was the following:

"Americans now pay a significant portion of their income on a drink they used to get free: bottled waters (nearly 30 gallons per capita a year), including gimmicky waters fortified with vitamins (and sugar) and “relaxing” herbs like chamomile and hibiscus."

Check out the complete article here: http://www.nytimes.com/2010/06/29/health/29brod.html?ref=nutrition

Biggest Loser Contestant Allegations

FINALLY, a former Biggest Loser contestant comes out and explains the show isn't entirely true. Frankly, I foresee NBC suing the pants off this girl for defamation. I genuinely think over the years, there will be more contestants coming out to speak the truth about NBC's highest rated show. To those who ultimately do come forward, I applaud you.

July Newsletter just around the corner...

One component of my July, 2010 PC Conditioning Newsletter will feature a Q&A on "Overrated Exercises." I'll break down 3 exercises I think are overrated. The above pic ("Bicep/Arm Curls") is one of them.

Terminology of Concussion Diagnoses

Researchers at McMaster University heard so many parents say the words "My Child Doesn't Have a Brain Injury, he just has a concussion," that they made it the title of a study they recently conducted. Found in the February, 2010 edition of the journal Pediatrics, the study revealed that children whose parents were told their son/daughter suffered a "concussion" spent less time in the hospital than those whose son/daughter were said to have suffered a "brain injury." The same children who suffered a concussion also went back to school sooner than those children who were diagnosed with traumatic brain injury (TBI).

Carol DeMatteo, the study's lead author and an occupational therapist at McMaster had the following to say: "Why don't we call it a brain injury? After all, that's what it is. We're finding that the term concussion is taken pretty lightly. Maybe we need to call it something different to make them take it seriously."

With the recent increase in focus in pro sports with concussions, I think the long-term terminology used may alter. As the study's author stated- and I agree- we may need to change how we label the injury to raise awareness and potentially increase/improve recovery time.

Scapular Retraction with Boston Celtics Strength Coach Bryan Doo

Scapular retraction is essentially the action of pulling back/squeezing your shoulder blades. So many people lack the ability to actively use their upper/mid back musculature due to limited range of motion caused by long-term static positions (i.e. sitting at a desk all day at work). Taking a few minutes several times throughout the day to practice retracting the shoulder blades has worked wonders with some of my clients.

Additionally, practicing this aforementioned retraction from a straight-arm hang position with various training modalities such as the TRX suspension system (see video above) is a great way to begin to neurologically "activate" the muscles in the mid back that assist in horizontal rowing (i.e. rhomboids and mid trapezius).

Prenatal Nutrition

I've worked with a number of prenatal clients over the years and have enjoyed it. Many women, unfortunately, are not aware of some of the basic nutrition guidelines. I've been looking for a solid resource and have recently found one. Cassandra Forsythe has a great article you should check out if you, or someone you know, is currently pregnant and looking for some good nutrition advice. Check out the article here: http://www.cassandraforsythe.com/blog/Pregnancy+Nutrition+Guidelines/

TV is Making You Fatter Than You Think

Not only is excess screen time making us more sedentary, thus increasingly overweight, but it can potentially make us even unhealthy. How so you ask? The Journal of the American Dietetic Association researchers taped 28 days of prime-time television as well as Saturday-morning programming on the four major broadcast networks. They identified 800 foods promoted in 3,000 ads and used a nutritional software program to analyze the content of the items, comparing the foods’ nutritional values with the government’s good guide pyramid and recommended daily intake values for various nutrients.

The results were pretty staggering. If Americans ate only foods advertised on TV, a new report says, they would consume 25 times the recommended amount of sugar and 20 times the amount of fat they need, but less than half the dairy, fiber, and fruits and vegetables.

Yet another reason to limit screen time.

Heat or Ice that Injury?

Several athletes over the years have asked me whether it's better to apply heat or ice to an injury? Honestly, it depends upon various factors, but often it depends on how long someone has been injured. Specifically, an acute injury should not be heated as this could disrupt the necessary inflammatory process. An acute injury injury responds better with ice, as this allows for decreased swelling and proper pain management. My best advice for a homemade ice pack is a bag of frozen peas as they really conform the ankle of various bodily sites (i.e. molding to the ankle joint in the pic above).

Injuries that are chronic in nature respond well to heat, particularly before activity as this helps loose the muscles and improve joint mobility. Personally, I use heat on my should before I play basketball and it works wonders. I pair the heat (Tiger Balm) with some range of motion exercises and I'm typically good to go.

The takeaway point: Ice for the first few (3-5) days and heat after. Heat before/Ice after activity. Train hard and stay safe, working around injuries- not through them.

Nutrition Handout for Athletes

Clients, athletes, friends, etc... often ask me what some good nutritional choices are as far as post-workout, breakfast, snacks, etc... goes. I came across a good PDF handout you are welcome to print and use a guide. Of course it could be tweaked based on an individual's needs/goals, but I think it's a decent guide to utilize.

Two of the tips I like in the guide are the following:

• Studies show that beginning to eat or drink your recovery meal or snack within 30 minutes after a hard workout or competition is ideal

• Increased blood flow to your working muscles post-exercise allows for rapid nutrient replacement

  
  

  Check out the full guide here: http://www.training-conditioning.com/recovery.pdf

Young Athletes' Injury Rate on the Rise

While athletics are often an important part of a child's life, they sometimes can become too important. One example of this could be a young athlete who "overspecializes." That is, he/she focuses on one sport year-round. The trouble with this is that the same movement patterns are being executed repetitiously to the point where essential muscle groups may be inadequately activated. This repetitious process could lead to "overuse injury," an end result too many young athletes are experiencing in today's society of parent-driven athletics. Sadly, some of the parents want the kids to play more than the kids want to play.

To read about this topic, check out the article from this week's Boston Globe located here: http://www.boston.com/news/science/articles/2010/06/01/young_athletes_injuries_on_the_rise/

Great Article for Trainers to Read

I came across a fantastic piece by Brett Contreras today about trainers saving for retirement. Personally, I've been interested in finance, retirement, etc... since I was 20 years old. Yes, I know I'm a nerd, but it's something I've just always had an interest in. As Bret mentions, the best time to start thinking about your retirement is NOW!

Click the following link to check out Bret's article: http://bretcontreras.wordpress.com/2010/05/29/retirement/

Vitamin D

Vitamin D is undoubtedly the "it" Vitamin right now. You can't read an article on supplements without Vitamin D being brought up. The Boston Globe ran a solid piece in today's newspaper on this seemingly incredible supplement. There's also a study about to begin that will look at Omega 3 and Vitamin D consumption. Check out the article by clicking the following link: http://www.boston.com/news/health/articles/2010/05/31/the_high_hopes_for_vitamin_d_against_a_range_illnesses_and_diseases_are_still_unclear/?camp=localsearch:on:twit:health

Pluots

One of my favorite pieces of fruit that few have experienced is the pluot. It looks and tastes like a plum with a hint of apricot. Pluots are at their peak mid to late summer. They are absolutely delicious. Give one a try and let me know what you think.

Nutritionist Interview

I worked at a local health fair recently and got chatting with a colleague of Joan Buchbinder, the nutritionist for the Boston Celtics. It's always interesting "talking shop" with those who work with high level athletes, particularly those from my favorite sports team. Anyway, Joan was interviewed earlier this year in The Boston Globe. The interview can be seen by clicking the following link: http://www.boston.com/lifestyle/food/articles/2010/01/06/nutritionist_offers_a_simple_resolute_menu_for_2010/

Unsweetened Yogurt

One of the "superfoods" I eat just about every day is Greek yogurt. More and more people are jumping on board, thus deserting brands that clearly use too much sugar. The one I'll choose is "unsweetened." I add fresh strawberries/blueberries and sometimes a splash of homemade granola. Plain yogurt has more protein, potassium, calcium, and zinc than sweetened varieties.

Eat Well Guide

I came across a good web site (http://www.eatwellguide.org/i.php?pd=Home) this week. It is an online directory of locally grown and sustainably produced food in the U.S. and Canada.

Good Video on Complexes

One of my mentors, Coach Robert Dos Remedios, recently created this video of his soccer players. In it, the athletes are demonstrating "complexes," where a traditional strength movement is followed by a power movement involving a similar muscle group/movement pattern. A couple examples of complex training could include the following:

• Push-ups followed by Linear Med. Ball throws
• Squats followed by Squat Jumps
• Chin-ups followed by Med Ball Slams

Complexes are both challenging and fun. Give them a try.

Say No To Bologna, and Yes To Steak?

Say no to the following:

• Bacon
• Bologna
• Hot Dogs
• High-sodium cold cuts

But say YES to steak and hamburgers?

The Wall Street Journal explains it all in this section of today's article:

"A new study from the Harvard School of Public Health suggests that the heart risk long associated with red meat comes mostly from processed varieties such as bacon, sausage, hot dogs and cold cuts—and not from steak, hamburgers and other non-processed cuts."

Read all about it here:

http://online.wsj.com/article/SB10001424052748704314904575250570943835414.html?mod=WSJ_hpp_MIDDLENexttoWhatsNewsForth

First Lady Obama releases statement

The First Lady Michelle Obama released a statement today at The Healthy Weight Announcement Press Conference. In it, the following quote stood out to me:

"Compared to 40 years ago, we consume 23 percent more calories, 56 percent more added fats and oils and dairy fat, and 14 percent more sugar and sweetener. Now, that's 12 extra pounds of sugar a year just in 40 years."

To read the full transcript, click the following link: http://www.whitehouse.gov/the-press-office/remarks-first-lady-healthy-weight-announcement-press-conference

Interesting Video from Dr. John Berardi

I am a "fish oil guy," but have never tried the other supplements Dr. Berardi talks about. I also use a daily multi-vitamin and some additional Vitamin D beyond what my multi-vitamin provides.

Nutritional Accountability

I was reading an article by Vince Gabriele MS,CSCS this week and he talked about nutritional accountability, specifically with young athletes. The segment of his article that I found fascinating I'd like to share with you today. Check it out here:

"Nutrition is a much overlooked component by most athletes. They all eat like crap, take NO explode and want to get huge. They need guidance and someone to direct them down the right path. Provide them with as much nutritional guidance as you can legally give. We have each athlete bring in a 3-Day food journal every Friday. This holds them accountable throughout the week. Talk about it with them during or after the session. Sometimes a 5 minute nutrition talk at the end of the session can go a long way. The point here is to add value to your training by providing an overall healthy experience and possibly teaching habits that will last forever."

New HR Monitor

I just treated myself to Polar's new FT7 Heart Rate Monitor. I'll write a brief review in a summer newsletter. Between then and now, you can check out out this new product here: https://www.amazon.com/dp/B001U0OFDC?tag=pccon-20&camp=0&creative=0&linkCode=as1&creativeASIN=B001U0OFDC&adid=1JJ24VV7T6PF8X3C6GNV&

Post # 600!

For my 600th blog post, I wanted to pass on some kind words a participant in my Woburn group exercise program had to say. Check it out here:

"Hi Paul,

I just wanted to tell you that you have a way about you that is very easy going. You keep us going and it doesn’t even feel as if we are working hard even though there is huffing and puffing and a lot of sweat!! I do hope we get to do your class again. Thank you very much for working with us! I would love to do your class 3 or 4 times a week!"

Happy Mother's Day!

Nintendo Wii Fit

Boston.com recently ran an article (with video above video as well) on "Exergaming." I thought it was so ironic, because I recently launched a program in Reading, Massachusetts for town employees to come learn how to use the popular Nintendo "Wii Fit." So far, the participants are really enjoying themselves and learning a good deal about not only how to use the system, but I am providing constant feedback as far as form/technique goes. Of course the exercises are theoretically designed to burn calories, but there are many pros and cons to the various components of what the Wii Fit offers. The participants will continue this program with me over the next several weeks. It will be interesting not only to provide my complete review, but to hear what they have to say back when the program concludes. I'll be sure to provide further info. in the next edition of my monthly newsletter.

If you are currently using "Exergames," please share your feedback with me as I'd love to hear how others perceive what my group in Reading is currently going through.

Yet Another "Toning" Shoe

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First it was Sketchers, then Reebok, and now New Balance has hopped on the "fitness shoe" bandwagon. The three companies claim that simply by wearing these shoes, your butt, thighs, and calves will "tone up." Unbelievable. Let's see what company is next.

Positive Feedback Received

I am wrapping up a group exercise program this week in Woburn @ The Shamrock Elementary School. I was so pleased at the amount of people who stayed consistent with my program. Everyone did a great job and worked their tails off for me. I hope to return there in the near future for continued exercise programming. At the end of my programs, I often have the participants complete evaluations. Here's a comment from "Cheryl K," one of the participants:

"You were wonderful!!!!! I was very nervous going into this program because I have never done anything like this before, but you made it wonderful. We hope to see you again soon. You were so personable & helpful & made me feel like I could do it."

Wedding Prep

What's worked for my past and present bridal party clients you ask? Here are my top 3 recommendations to look your best for the big day:

• Nutrition journals (written tracking of what you eat/drink)
• Increase in exercise intensity (both strength training and conditioning) to improve body composition
• Isolate target areas close to wedding date (i.e. often times upper back and arms are exposed so I'll often isolate work for those areas with exercises like horizontal rowing variations as well as dips [see pic above], and push-ups)

Shoot me an email (paulconnolly123@gmail.com) if you- or anyone you know- may be interested in improving their appearance for the big day since we're officially in wedding season!

Get off the Meds with Exercise!

It seems that exercise and moderate weight loss can solve A LOT of "problems" for people. I got the best news this afternoon when a client called me to say that due to his weight loss, he has been taken COMPLETELY off of his blood pressure medication. I told him it's just one less thing to worry about. One less co-payment every month. No more side effects. I love it! Keep up the great work Freddy!

Train like the pros do

I was reading a good article about one of my favorite NBA players, Steve Nash, tonight. Nash is not only one of the top point guards in NBA history, but he's one of the greatest "NBA Citizens" the league will ever see. He does a lot of work for charity and plays the game as hard as anyone I've ever seen. Ironically, many of his qualities I try to instill on my clients to improve their results. I'd like to share the following two with you:

• Train harder than everyone else- I often make it a point to check on my clients during their conditioning workouts (i.e. Step Mill machine, spin classes, etc...) as a means of supporting them. The one thing I'll often say to them is to always be the hardest working person in the room. I consider my clients all part of my team and it's vital they all work their tails off to show how determined they are to reach their goals. If you've ever seen Steve Nash play, you'll discover NO ONE will outwork him. This is what I need my clients doing. I'm happy to say they respond positively and their results show.
• Implement restoration- Nash is well-known for diversifying his workout routines. He engages in various activities excluding basketball in the off-season to work different muscle group and movement patterns. Similarly, I often have my clients try new classes (i.e. I have a few people who just started a phase of Power Yoga and they are enjoying it). Additionally, many of my clients have incorporated massage therapy and chiropractic care to enhance recovery. Implementing a variety of training modalities will expedite recovery and enhance your workouts.

Foam Rollers in Full Effect on Tuesday

There's no doubt you'll see foam rollers used by thousands of people around New England on Tuesday, particularly those who just ran the Boston Marathon on Monday. To prevent post-workout muscle soreness, order yours here: http://www.performbetter.com/detail.aspx?ID=4918&CategoryID=235&kbid=1249&img=2066PS_2.jpg

Former NBA Star Gives Back

One of my favorite (former) NBA players is power forward Brin Grant. While many people know about Michael J. Fox's battle with Parkinson's Disease, many are unaware that Grant also battles this disease. One of my clients was recently diagnosed with Parkinson's Disease a little over a year ago and it's wonderful to see high profile people like Grant give his time to raise awareness, particularly with younger generations about this disease. Check out these links for more information:

http://www.cbssports.com/nba/story/12852516/determined-grant-eyes-future-while-battling-relentless-opponent

http://www.nba.com/blazers/video/2010/01/06/BrianGrantfeaturewebvemov-1173872

Music is my Savior

What reduces the rating of perceived exertions during exercise? The answer is my favorite thing in life....MUSIC! I remember my senior year studying Exercise Science doing my research on music and its role in exercise and was not surprised to discover people have a less difficult time performing their workouts when they are listening to enjoyable music. I'm headed out the door to teach a class as I type this, but took the liberty of posting a tune I'll play for my class today. It's one of my all-time favorite songs. Enjoy your day :-)

Weight Loss Success Stories

I just wanted to take a minute to recognize the great efforts of a couple people, 1 client and 1 family member for their recent success with their weight loss efforts. With respect to specifics, here's a bit of a breakdown:

• Fred L- Down 48 pounds in 4 months
• Tom C- Down 29 pounds in 10 weeks

Now here comes the million dollar question: "So how'd they do it?" My initial response is "they aren't done, so they are still doing it!" In all seriousness, though, here are some essential tips they found worked for them- and could work for YOU:

• Reduce/eliminate simple sugars (pasta, soda, fruit juices, junk food)
• Increase daily fiber intake
• Increase lean protein intake
• Improve both quantity and quality of sleep
• Increase exercise intensity
• Stay positive and enjoy the process

Great job guys! I'm proud of you. Keep working hard.

Squat Poem

Today I'm a giving a big shout out to one of my former lifting partners Matt McCaffrey for sending me this squat video. It's actually a poem that was displayed on the wall of the first gym I belonged to when I was 15 years old ("Powerhouse Gym" in Watertown, MA). It was a dark dungeon kind of place where the "cardio area" consisted of 2 treadmills with dust all over them. I loved it and miss it big time.

The Barefoot Movement

So much has been made lately in my industry about incorporating barefoot exercises, be it strength training or running. I'm historically skeptical anytime more and more people hop on board with any relatively new training methodology. Granted, barefoot training has been around for years, but it's now becoming more relevant in a lot of the crap people read at the checkout stands (i.e. Shape Magazine). Since the Book “Born to Run” was published, more and more people are hopping on the "barefoot bandwagon" and frankly, many people should not be.

Strength and conditioning coach Nick Tumminello put it best in a recent article where he said "Here’s the problem – Yes… we are born to run. But, we are NOT born to run on concrete pavement! We are born to run on dirt, grass, sand, mud and other natural earth surfaces. All of which have a certain amount of “give”. Concrete however, has no “give” and will tear up joints if you don’t have some extra padding from a modern day running shoe. Plus, if you add in the fact that most folks who begin a running program are usually weak, slightly overweight, full of movement dysfunctions and are generally out of shape – running on concrete with no padding is a recipe for disaster! Remember – “Don’t run to get fit, get fit to run”. In this case, a better saying would be – “don’t barefoot run to get fit, get fit to barefoot run."

"But I Like My..."

I just read a great article from Precision Nutrition, my affiliate nutrition company whose products I often refer my clients to. Ryan Andrews essentially discussed the various types of sacrifice successful people have to make to achieve optimum results. It really made me think about not only my clients, but personal aspects of my life as well (i.e. training and nutrition improvements I know I could make).

Here's a snippet of the article:

• The successful CEO doesn’t always “like” taking on extra projects… but they “like” running the company and providing a reliable product/service.
• The sustainable farmer doesn’t always “like” staying in the fields until late at night… but they “like” showing up at the farmers market each week with crates full of fresh produce.
• The fit 50 year old doesn’t always “like” eating vegetables instead of chips… but they “like” waking up each morning without having to rely on prescription medication for high blood pressure.
• The person about to hit the beach doesn’t always “like” the idea of eating until 80% full… but they “like” how that bathing suit looks on them.
• The plant-based eater doesn’t always “like” ordering beans instead of steak… but they “like” knowing their food choices can improve the lives of animals.
• The stay at home parent doesn’t always “like” cleaning up after the kids, doing laundry and prepping meals… but they “like” raising a happy and productive family.
• The weekly volunteer doesn’t always “like” showing up with a smile on their face… but they “like” lending a hand and boosting morale at the dialysis center.
• The single person with a job doesn’t always “like” taking time to balance their finances and budget… but they “like” having enough money to afford food and housing.
• The young professional doesn’t always “like” putting 10% of each paycheck into savings and tithing 10% more… but they “like” the idea of retirement and karma.
• The athlete doesn’t always “like” going to practice instead of watching TV… but they “like” winning.
• The fit person doesn’t always “like” waking up for the morning workout… but they “like” the energy boost it gives them all day."

To read the complete article, click the following link: http://precisionnutrition.com/cmd.php?pageid=987117&u=www.precisionnutrition.com/but-i-like-my

Fantastic Speech by Jamie Oliver