I have the opportunity to work and share information with a lot of top level fitness professionals and studio owners around the country.  One of them, Paul Wright, shared this thought recently.

“Are you training or trying?”

This is a great question, and when you really dig into it, it explains a lot.  Throughout my 15+ years in the fitness industry and the thousands of people I have had the opportunity to work with, this concept explains exactly what separates those who make amazing changes with their programs, and those who get better, but never quite achieve what they are capable of.

Here are a few things that I hear too frequently:

“I will try to do my food journal and follow my meal plan.”

“I will try to get some cardio in on the days I’m not with my trainer.”

“I will try not to eat too much this weekend.”

“I will try to cut back on soft drinks / alcohol / junk food etc.”

The people I have worked with who have made amazing changes to their health and fitness approach things a little bit differently.

They don’t “try” to do their food journal, they do their food journal. They follow their meal plan.

They don’t “try” to get their cardio in, they do their cardio workouts.

They don’t “try” to not to eat too much, they don’t overeat.

They don’t “try” to cut back, they cut back.

And because of this, they don’t “try” to reach their fitness and weight loss goals, THEY REACH THEIR GOALS!!!  Many times they achieve results they never thought were possible, faster than they would have ever imagined!

Paul explained it this way, “When you’re “training” to accomplish your goals you are focused, systematic, analytical and eliminate “chance” from the equation. You have to be purposeful in your actions and then evaluate the outcome of those actions.
If you’re merely “trying” to reach your goals then you’ve allowed chance to be your guide and you’re haphazardly going from one diet to the next or you’re sporadic and unfocused in your exercise routine.”

Being successful at anything is hard work., but if you are willing to do the right things consistently, over a period of time, that hard work becomes more and more manageable.  Things start to click and you pick up momentum.

So, how can you go from “trying” to “training”?

Here are a few tips that will help you out.

1. You have to GET FOCUSED! Set your goal, write it down somewhere you will see it frequently.  Set “work ethic goals”.  These are things you are willing to do in order to achieve your goal.  Write down your work ethic goals.
2. BE STRUCTURED Have a plan for what you are going to do.  Don’t just go into the gym and decide what you are going to do as you go along.  Have a plan in place.  Have a meal plan in place.  Don’t wait until lunch time to try to figure out what you are going to have to eat that day.
3. MAKE APPOINTMENTS This doesn’t have to be with a trainer, but have an appointment.  Know when you wake up in the morning that at 5pm when you get off work you are going for a 30 minute walk.  If your workouts are scheduled, they will happen.  You don’t have to worry about “trying” to get them in.
4. BE HONEST WITH YOURSELF You know whether or not you have been following your plan.  Nobody knows you like you do, so you know exactly what behaviors are holding you back and keeping you from reaching your goals.  Once you can admit your weaknesses, you can take steps to improving and eliminating them.
5. GET CONNECTED AND INSPIRED Surround yourself with people who are working towards a common goal and with people who have already accomplished what you are hoping to.  Learn from them.  Support and encourage each other.  Whether you get that motivation from working individually with a fitness professional who has proven success helping people like you reach their goals, or you attend group workouts such as Boot Camp class and build off the energy of the group, having support reaching your goal is essential.  You don’t have to go through the frustration of trying to figure out everything on your own.
6. HAVE FUN!!! It can be stressful trying to lose weight and improve your fitness levels, but it can also be a lot of fun.  If you have the right plan in place, and you are following the plan, the results you see and the changes you feel will make the whole journey a lot more fun.

I hope this helps.  If you have specific questions on how to best take yourself from “trying” to “training”, feel free to contact me at tmaslan@cfpt.us or by calling 812-437-2378.

Make the change today!  It is definitely worth it!

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I was reminded of a valuable lesson from my 5 year old son, Owen.   Almost every day when he gets off the school bus after a day of kindergarten, he likes to run from the bus stop to our house.  It is only about 200 yards, but for a 5 year old, that is more than enough to tire him out (at least for a few seconds).

What is really neat is the smile on his face while he is running along the side of the road.  He is HAVING FUN!

The first lesson I was reminded of is the power of a consitent habit.  Even at age 5, by doing something physically active at the same time every day, he is laying the foundation for a lifetime of good health. Whether you have a scheduled workout time or you take the dog for a walk every day, try to have a consistent physical activity time in your daily life.

The second reminder was the benefit and “stress relief” of physical activity.  For a 5 year old boy, an entire day in the classroom can definitely lead to having some extra energy to burn off.   For those who sit at a desk all day, or are in high stress jobs (or both), the mental benefits of a good workout at the end of the day are just as important as the physical benefits.

I hope you are able to take a couple of these reminders I was given by my 5 year old and apply them to your life.

Have a great day!

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I went in to the studio this afternoon to train my favorite client (my lovely bride). After she finished lifting, she went to start her cardio. We had a little bit of time before we had to leave, so I figured I might as well sweat a little bit too.
Here is what I did:
1 minute jog
10 Pullups
20 Dips
3 times
1 minute jump rope
10 Chinups
20 Pushups
3 times
200 mixed crunches
The whole thing took me less than 18 minutes. I broke a good sweat and my muscles were sufficiently fatigued.
This got me thinking. One of the most common excuses I hear from people as to why they don’t exercise is “I don’t have time.” My response is, “How much time do you think it takes?”
Most of the people who say this are currently doing absolutely no exercise. Zip, Zero, Nothing. If this is the case, then doing something active for 5 minutes every day would be a major improvement. I don’t think there is anyone who can truly tell me they don’t have 5 minutes that they can do something. Once you get in the habit of doing something for 5 minutes a day, try to increase it to 8 or 10. Before you know it, SURPRISE! you are exercising regularly, improving your fitness levels, and oh my goodness, getting in better shape!
That’s all I’ve got for you today. You don’t have to workout for hours to make progress, you just have to get moving. So don’t just sit there, DO SOMETHING!

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The challenge of transforming your body is not a one time event. It doesn’t happen magically in 6 weeks or less because you chose to purchase the latest gadget you found on TV in the middle of the night. You can’t buy it in a special box of food or in a program that doesn’t include the three pillars you need for success – strength training, cardiovascular exercise, and supportive nutrition.

The change comes through your constant pursuit of making yourself into a better, fitter, healthier and more balanced person every day. Each change you make, and every positive decision you choose, brings you a step closer to your goal and your vision.

Here is a great example of this universal truth…

Two recent studies published in the Journal of Clinical Endocrinology and Metabolism found that within 10 minutes of drinking about a pint of water, the metabolic rates of both men and women increased by as much as 24 to 30 percent. Other drinks did not have the same effect.

Based on these results, you could burn an extra 17,400 calories per year. That’s 5 pounds!

Now, before you decide to rely exclusively on the “Drink More Water Weight Loss Plan” remember my point above…

“The change and transformation that you desire will come with your constant pursuit of making yourself into a better, fitter, healthier and more balanced person every day.” Drinking more water is one of many strategies you need to implement. And one that is essential.

Try starting your day with 20 ounces of water before your first cup of coffee in the morning. Then divide your current body weight by two and drink that many total ounces of water every day.

I look forward to hearing the results…

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Today is a special day. A day to take time to remember those who are serving and who have served in our armed forces. To remember those who paid the ultimate price for our freedom.
Five years ago at this time, I was in Iraq. It was an experience I will never forget. Many people don’t understand what would make someone join the military, and volunteer to put themselves in harms way.
We are constantly bombarded with negatives. The economy, the job market, the stock market, the war on terror, etc. Too often, we forget to focus on the privileges, blessings, and opportunities we have.
Here are just a few thoughts I had this weekend about things that I feel were, and still are worth fighting for.
I had the freedom to sit in the church of my choosing this weekend and worship in the manner I choose. Whether you chose to worship in a way that was different from me or chose not to worship at all, in our country you have the freedom to make that choice.
I got to spend some time this weekend with my father (a Marine Corps veteran) and one of my uncles (a Navy veteran). It reminded me of the tradition we have in our country. Millions of others have gone before me and been willing to serve our country. Millions more will follow. We are surrounded by people who are proud of the country in which we live and are willing to defend it. I am thankful for that.
I spent some time today at my business. In our country we have the right to pursue our goals and dreams. We are not guaranteed success, but we have the opportunity to go for it. I have been blessed with the opportunity to make a career out of doing something I love. Not everyone in the world has that opportunity.
I have had the chance to spend some time with my family. They were and will always be worth fighting for. I hope and pray that when my children grow up, they will have the same freedoms and opportunities I have and more.
As I enjoyed these moments this weekend, I was reminded again that these freedoms came at a price.
Thank you to all my fellow veterans and to those who are currently serving in our armed forces.
Thank you to the families of those who serve. You are often forgotten and under-appreciated, but your role is essential to the success of our military men and women, and the sacrifice you make is real.
To those who paid the ultimate price in your service to our country, a “thank you” will never be enough. You will not be forgotten.
Semper Fidelis,
Tony

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I don’t know about you, but I’m getting tired of hearing every day about how bad our economy is. And don’t get me wrong, I’m not here to complain. I think if you’re listening to the news on a daily basis (which maybe you shouldn’t be), you hear enough complaining and negativity.

What I do think is that all of this is actually a great metaphor for your commitment to your health, fitness, and weight loss goals.

How could that possibly be?

Well, let me explain…

I hear complaints almost every day from both clients and society at large about how hard it is for them to eat right, exercise more, and stick to an exercise and nutrition plan that will get them results. It never seems to happen fast enough for people. And do you know why? Because they’re focused on the wrong things.

I’m sure you can relate to this to some degree. After all, most of us in some way or another usually feel like we could do a little better when it comes to our pursuit of peak health. For example, right now I know I personally would benefit from a little more sleep, a little more water, and not finishing the food on my kids plates (3 kids, 3 plates). Yes, those are small changes, but I’m not perfect either.

The point is, that we should always be working on self-improvement. It makes us better as individuals, and then in turn contributes to society’s well-being too. The bigger point though is this…

Change takes time, especially when it comes to turning the economy and your health around. Even though we hear every day that the current economic problems in the world are not going to subside quickly, there is still a strong tendency for all of us to place too much emphasis on small changes that are either good or bad.

The same holds true for your pursuit of your health and fitness goals. I can’t tell you how many conversations I have with people week to week that are focused around their obsession with that little number on the scale, or body fat machine, or tape measure. Yes, this is a good thing to an extent. Because just as in running my business, when it comes to your health, you need to watch the numbers. But there is one very important thing you must remember at all times…

You are NOT your numbers!

The only way to achieve true and lasting change, and ultimately your goals, health and fitness or otherwise, is through a constant and steady improvement in all aspects of your life, your personality, your habits, and your exercise and nutrition program.

So, let’s turn the current economic state into a positive right now shall we? Every time, you hear bad things about the economy, simply take a moment and connect with the fact that we all know that it’s going to take some time to turn around. Use that knowledge and awareness to your advantage in the following two ways:

First, don’t react to every bit of bad news that comes your way. And if you need to, turn off the news in your life from time to time. Spend some alone time with your thoughts.

Secondly, use those moments to remind yourself that your pursuit of peak health, and your fitness and weight loss goals will happen faster when you are less attached to the day to day results, and more focused on your vision and pursuit of long term and positive change.
Keep your focus on your goals and don’t forget “why” you want to achieve those goals. If you think about why it is important to you to achieve those goals then it will be easier for you to make the improvements necessary to reach those goals.

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Make no mistake about it, overweight and obesity are costing our country billions of dollars every year. Depending on the organization doing the research, the number is bewteen 58 and 70+ billion dollars a year. That’s a lot of dough, literally! All those simple carbohydrates are killing us…

I hear our new president talking a lot about healthcare and what we need to do to make it more affordable. We work on policy, argue over costs and how to implement such a plan, yet it seems to me like the first thing we need to do is simply get people moving and eating better.

President Obama is leading this charge. He talks about exercise and physical fitness regularly, and does so himself almost every day. The White House also just broke ground on an 18-acre garden as a means of promoting and providing the importance of eating more fresh fruits and vegetables. That’s a good start, but we have a long way to go.

When I read statistics like that one above, I just get scared and begin to wonder where health care costs will really be if we let this problem continue. The whole thing makes me think of a giant snowball rolling down hill, getting bigger and bigger until at the bottom of the mountain it just rolls right over all of us.

It could also be compared to that scene from the old Ghost Busters film where the Pillsbury doughboy turns into a giant menace and begins stomping over the entire city. I fear we are living this out for real. But instead of the doughboy, we have turned him into a giant pink elephant that no one really wants to talk about.

We can make all the policy changes we want, but until we get down to the roots of the garden, we are going to have real trouble!

Here is a link to an article on the study that was performed recently and that prompted me to write this article:

http://www.reporternews.com/news/2009/apr/07/15-of-preschoolers-obese/

I encourage you to read it. Let it really sink in, kind of like you do when you sit down on the couch. Consider where we are heading as a nation and what you might be able to do about it. First, for yourself and your family. Once you get that part under control, maybe you can help me with the rest.

In the mean time, your pursuit of peak health and fitness will make you and the ones you love that much healthier, and will begin the process of saving this nation one vegetable garden at a time.

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Today I want to communicate to you the truth about exercise. I want to explain to you why you need to ignore all of the government warnings about how much you should be moving. As MD Henry Lodge states in his powerful and provocative book, “Younger Next Year” the government’s recommendation to exercise 3 or 4 days per week is only a bare minimum. A desperate plea from the medical profession to a nation of couch potatoes.

Remember this…

Your body literally craves the daily chemistry of exercise. Henry Lodge also puts it this way…”When you get in shape, when you exercise, when you dance, you are sharing the ancient chemistry of movement with every other animal on the planet.” Think of how happy a dog is when he is set free from the leash at the park. You can almost see him smiling. He will run for days if you let him. When you find this universal instinctive truth, there will be no stopping you.

Nature’s rule is simple, do something every day. It doesn’t have to be the same thing over and over either. And really, it shouldn’t. A new stimulus on the body means new adaptations, a new you every day.

You absolutely MUST connect with this truth and this reality. Yes, I know, you might be saying right now that you are busy, life is crazy and “I just don’t have enough time or energy to exercise that often.” These are only excuses and a confusion of priorities. Exercise at least 6 days a week is no longer an option. Especially when you reach the age of 50. Because at that point you literally have two choices. You don’t exercise, grow old and wear out, or you start moving on a regular basis and live a long, healthy, fit and energetic life into your 80s and beyond. I know which one I’m choosing.

Believe me, I’ve heard all the excuses and misconceptions about why people can’t exercise on a daily basis. Helping people work through these is a big part of my job. And regardless of whether or not you ever consult with me on how to make it happen in your life, I want to communicate something very clearly…

Making excuses about how you are too tired, busy, or unorganized to exercise regularly is just denial. It’s thinking about the whole thing backwards. You are tired and lethargic during and at the end of your day and even in the morning, because you don’t get enough exercise and are not eating well and taking your vitamins.

People become mentally, physically, and emotionally drained from being sedentary. Yes, it’s true. And I know how that can sound to someone who is sitting right now reading this passage. But it really is true, even if it sounds to you like an oversimplification. Arriving on your doorstep exhausted every night is not living. It is merely surviving, and a really really long way from thriving. I choose to thrive!

Remember, as Deepak Chopra puts it, “Your body’s natural state is to be healthy.” When you are worn out, put out, and stressed out, feeling as though you don’t have the energy to physically move every day and love it, something has gone terribly wrong. The good news is that you can do something about it.

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Thursday March 26
I got to sleep in today!!! Didn’t wake up until almost 7. That doesn’t happen very often. I definitely enjoyed it.
7:30am 6 eggs, cheddar cheese, pear
10am 1/2 cup oatmeal, 8oz oatmeal, 1 scoop metabolic drive, orange
12:45 workout
Did a 60 minute boxing workout today w/ Jimmy Campbell. AWESOME!! A fantastic way to get some great cardio. The boxing workouts and the bootcamp classes are a great complement to my weight workouts and are going to be a major part of my Good to Great journey.
2:30pm Pure Pro Shake, banana
5pm orange
7pm White Chili (chicken, white beans, onions, cheese)
Hope you are having a great week!

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Tuesday March 24
5am Pure Pro Shake
8am 5 eggs, cheddar cheese, 1 pear
12pm Cinch meal replacement shake, 1 scoop Metabolic Drive
4pm Pure Pro Shake, banana
5pm Workout
Jump Rope and boxing drills w/ punching bag. 20 minutes. Moderate pace. Just enough to break a sweat and feel like I did something today.
6:45pm raw carrots, broccoli, and celery
They have a veggie tray at Chuck E. Cheese! Who would have guessed?
7:30pm home-made chicken enchiladas (now you know why I stuck with the veggies at Chuck E. Cheese)

Wednesday March 25
6am Bootcamp Workout
Great workout today. Lots of backwards jogging. Really hit the hamstrings.
7am post-workout shake 3/4 cup Physique, 1 scoop Metabolic Drive
10:15am Pure Pro shake, banana
12pm Workout Back and Biceps
I had intended on doing legs today, but my hamstrings are really tight from bootcamp class.
Circuit
Pullups x6 Inverted Row x8 Barbell Curl 55×10
No rest between exercises. 10 times through the circuit. Total 60 Pullups 80 Inverted Rows 100 Barbell Curls.
1pm post-workout shake 3/4 cup Physique, 1 scoop Metabolic Drive
5:30pm 9oz filet, asparagus, house salad
9pm grilled chicken breast, mixed veggies, a little bit of rice
Really good day today. 2 good workouts, good nutrition, and got a lot done.

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