Martin Rooney on Motivation

The Jar- and the Beers

A professor stood before his philosophy class and had some items in front of him.

When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls.

He then asked the students if the jar was full.

They agreed that it was...

The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly.

The pebbles rolled into the open areas between the golf balls.

He then asked the students again if the jar was full.

They agreed it was...

The professor next picked up a box of sand and poured it into the jar.

Of course, the sand filled up everything else.

He asked once more if the jar was full.

The students responded with a unanimous 'yes.'

The professor then produced two Beers from under the table and poured the entire contents into the jar effectively filling the empty space between the sand.

The students laughed...

'Now,' said the professor as the laughter subsided, 'I want you to recognize that this jar represents your life.

The golf balls are the important things---your family, your children, your health, your friends and your favorite passions---and if everything else was lost and only they remained, your life would still be full.

The pebbles are the other things that matter like your job, your house and your car.

The sand is everything else---the small stuff.

'If you put the sand into the jar first,' he continued, 'there is no room for the pebbles or the golf balls.

The same goes for life.

If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.

Pay attention to the things that are critical to your happiness.

Spend time with your children.

Spend time with your parents.

Visit with grandparents.

Take time to get medical checkups.

Take your spouse out to dinner.

Play another 18...

There will always be time to clean the house and fix the disposal.

Take care of the golf balls first---the things that really matter.

Set your priorities.

The rest is just sand.

One of the students raised her hand and inquired what the Beer represented.

The professor smiled and said, 'I'm glad you asked.'

The beer just shows you that no matter how full your life may seem, there's always room for a couple of beers with a friend.

The Scientific Secret of Strength & Muscle Growth

2 Bench Press Fixes

I thought my friend Tony did a GREAT job in this video.

Do You Spend or Invest Your Time?

Great article from one of my favorite speakers, Martin Rooney:

When you were born, you were given the greatest gift in the cosmos.  You were given a life of time.  Most people, however, don’t value their time.  Perhaps this is because this great gift was given to us for free.

Think you are smart enough to avoid “spending” your time?  Maybe not.  In fact, many people spend huge amounts of their time each day without any return on investment.  When you spend your time in front of the TV, searching aimlessly on the internet, eating the wrong food or hanging out with the wrong people, you are spending time with no real hope of a positive return.  The short-term return of a cheap laugh, sugar rush, or extra pound of fat may feel good at the time, but is worthless in the long term.  A successful life is not created when you simply spend time.  Success happens when you invest it.

No matter who you are or where you are from, you have something in common with everyone else: you were given 24 hours today, and the Clock is Ticking. In your Time Budget, you are given 24 hours in a day.  Today you, like everyone else, will get 24 hours.  What you do with each 24 hour day added up over your lifetime will determine your future.  If you really understand that, then every hour, minute and second becomes valuable.  In fact, time is more valuable than money because you can always get more money, but once your time is gone, you cannot have it back.  Budgeting wisely how that time is used is critical for success.  The most important ratio to examine on your Time Budget is the amount of time spent versus the amount of time invested.

When you invest money, you should expect a return. The same should be true for your time.  If you think there might be some places in your life where you are “leaking” time, below are some excellent ways to increase your investment:

1.  Invest your time in getting proper sleep, exercise and nutrition.  Do this and you not only gain more time, but the time will be more productive and enjoyable.

2.  Invest in your future.  Work to develop your goals, purpose and planning. When time is properly invested here, there is less chance of improper time spending.

3.  Invest quality time in your family and friends. When you invest time in these bonds, you are not just investing in yourself.  If you invest enough in these bonds over your lifetime, the value of these bonds continue long after you do.

4.  Invest time in your network.  When a network is built correctly, you gain back much more time than if you tried to do things by yourself.

5.   Invest your time in challenging activities that force you to develop and grow.  These activities may include reading, speaking, traveling, and learning.


Don’t just learn how to spend time, instead learn how to invest it.

Yours in Strength,

Martin

Body Transformation Lessons

1. Realize that exercise alone doesn’t work.
2. Find a big motivator.
3. Find something to lose.
4. Choose proof over theory.
5. Do one small thing every day.
6. Make your commitments a little too easy.
7. Find someone to answer to.
8. Focus on behaviors, not outcomes.
9. Let your coach track the results.
10. Get a support network.

Whole Foods' Sweet Potato, Corn and Kale Chowder

I had some of this today from Whole Foods.  Sooooooo yummy!!!! This is a deceptively rich and satisfying vegetarian chowder that can easily be served as a main course. Once you chop all the vegetables (you can use your food processor fitted with the metal blade), the rest is a breeze.

1 tablespoon canola oil

2 medium carrots, chopped

1 medium red onion, chopped

2 medium celery ribs, chopped

1 large red bell pepper, cored, seeded and chopped

1 large sweet potato, peeled and chopped

1 large sprig fresh thyme, leaves minced

3/4 teaspoon turmeric

1 medium ripe tomato, seeded and chopped

5 3/4 cups water or vegetable broth, divided

5 teaspoons Better Than Bouillon Vegetable Base, optional but good

1 cup fresh or frozen corn kernels

3 cups chopped fresh kale (make sure you remove the heavy stems first)

Salt and white pepper, to taste

Cayenne pepper, to taste (we used just a dash)

1 tablespoon cornstarch

1/2 cup cashews

1/2 cup chopped fresh parsley

In a nonreactive large pot (ours was 5 quarts), heat the canola oil over medium-high heat. Saute the carrots, onions, celery, red peppers and sweet potatoes about 3 minutes or just until beginning to soften.

Add the thyme and turmeric, combining well with the vegetables. Add the tomatoes and 5 cups water or vegetable broth. If using water, add the vegetable base, if desired. Stir well, bring to a simmer, partially cover and cook 20 minutes.

Add the corn, kale, salt and white pepper. Return to a simmer and cook 5 minutes. Season with cayenne pepper.

Meanwhile in a blender or a food processor fitted with the metal blade, process the cornstarch, the remaining 3/4 cup water or broth and the cashews. Slowly stir this mixture into the simmering soup and continue to simmer, stirring often, 3 minutes, or until slightly thickened.

Remove from the heat, stir in the parsley and serve. The soup can be made several hours or a day ahead. Reheat slowly over medium-low heat. It will also keep well, covered and refrigerated up to 3 days. Makes about 12 cups.

Good Exercise Humor from my fav comedian, Brian Regan

Sandbag Training

The Wall Street Journal ran an article in today's paper (http://online.wsj.com/news/articles/SB10001424052702304360704579417141446599718?KEYWORDS=Sandbag+training&mg=reno64-wsj&url=http%3A%2F%2Fonline.wsj.com%2Farticle%2FSB10001424052702304360704579417141446599718.html%3FKEYWORDS%3DSandbag%2Btraining) about training with sandbags.  A client of mine and I were discussing at her training session this morning and I gave her my thoughts.  Like any other style of training, the modality needs to be specific to the person's goals, needs, limitations, etc... A phrase that's been around in the fitness industry for many years now is "Functional Training."  I've always said anything is functional if it is purposeful.  Does it apply to the client's needs?  

When I look at Sandbag Training, these are some the populations I'd implement it with:

• Nurses, Health Care Aids, etc... who regularly have to transport non-ambulatory patients
• Fire/Police/EMS personnel who have to carry injured/disabled persons
• Family members of handicapped individuals where they are required to lift others

Long story short.....I like sandbag training for a select group of people.  In your typical commercial gym setting, I see no need for it.  

Strength Training Tips for Everyone

(Bodyweight Variation of a "1-Arm/1-Leg Stiff-Legged Deadlift")

Improving Posture- A simple way to improve your posture is to alter your “pull:push ratio.”  Specifically, your program should contain more pulling than pushing.  Seated Rowing, Chin-ups, Pull-ups, Dumbbell Rows, etc… should be performed in a 3:1 ratio with Push-ups, Dumbbell Pressing, etc…

Strength Progressions- A common way to challenge your muscles is to gradually increase the amount of weight you lift.  However, this progression in weight should be as small as possible.  For example, if 20 lbs. on a given exercise is too light, 30 lbs. is too much (50%) of a jump.  Consider 22.5 lbs. if possible.  Your muscles may tolerate the jump, but your ligaments and tendons also have to adjust.  The 2.5 lb. plates are very underrated.  Use them as a means of sensible strength progressions.

Lower Body Training Balance- Squat and lunge variations are common “knee-dominant” lower body exercises, but to develop strength symmetry through the legs, your program should incorporate “hip-dominant” exercises as well.  Movements such as Stiff-Legged Deadlift (SLDL) variations and Hip Extension variations should be included in your lower body training to strengthen the “Posterior Chain” (i.e. Glutes and Hamstrings).  This mode of training is a great way to protect the knee joint and may also reduce the incidence of injury (i.e. ACL, Meniscal tears, etc…)

How Young Is Too Young for Athletes?

The Power of Sleep for Athletes

By the 2012 Olympics Usain Bolt became the first man in history to win 6 Olympic gold medals in sprinting.

So what does Bolt consider to be the most important part of his daily training regime? None other than sleep.

Check out this article for more info on the power of sleep: http://fatiguescience.com/2013/09/03/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training/

The Olympic Diet

Reverse Crunches

I was doing these with a client this past week and I still rank as them as one of my favorite underrated exercises.  

Can Music Boost Athletic Performance?

Find out by clicking HERE:

http://youtu.be/ofbnpVbtqTc

That Diet Book Won't Work

Good article in today's Boston Globe.  Check it out here:

http://www.bostonglobe.com/opinion/2014/02/06/that-diet-book-won-work/0R8BwgRBLLrQzQLQHenttL/story.html

Did the Biggest Loser REALLY produce a Winner?

Rachel Frederickson, a 24-year-old who started the weight loss contest at 260 pounds, was crowned the winner by losing about 60 percent of her body weight and weighing in at a very lean 105 pounds.  The concern among some viewers is that Rachel went too far and lost too much weight.  

Personally, I think she looks waaaaay too skinny.  

Check out the full breakdown here: http://www.boston.com/lifestyle/health/blog/nutrition/2014/02/did_the_biggest_loser_really_h.html

Eating Whole Eggs

How Sugar Effects the Brain

How to Teach Gym Newbies

http://www.boston.com/lifestyle/health/fitness/getmovingblog/2014/01/those_darn_resolutioners.html