Some things from college you never forget. Debits and credits from Accounting. Supply and demand from economics. And from behavioral psych? You guessed it! While a complex subject for our purposes let's just say that cognitive dissonance is the brain's way of resolving an unresolvable conflict so it doesn't drive itself crazy. For example: you buy a car and the next day your friend buys a car but pays $1000 less. At first this may not bother you, but before long your brain will do some damage control in order to heal this blow to its ego. You will begin to say things like: I paid a little more, but I love the interior I oredered. Or, the dealership I got it from has a better service department. Get the idea?
OK, so what does this have to do with fitness and our discussions so far? Simple. Just because we have come up with some techniques to leave our emotions outside of the gym doesn't mean our brains aren't furiously trying to rectify this imbalance. The same is true when one is dieting. The brain and the sytems it controls counterattack with unrelenting force and surrender is inevitable- unless you can somehow satisfy the brain into thinking it's been taken care of and give it something else to chew on. The task we could give our dissonant brains is right in front us: keeping accurate records of our workouts, diet, and progress. Think about how happy your subconscious will be to see page after page of well documented data , your workout calendar a tidy history of your effort and the menu for the week proudly affixed to the refrigerator with one of Tony's "Great abs are made in the kitchen " magnets. Excuse my frivolity but seriously, these techniques are well known and constantly proposed in the workouts from BeachBody, but perhaps understanding the mechanics will help us to more willingly comply so we can gain their true benefit. When you think about it the entire BeachBody series especially P90X is a perfect tool to balance the needs of the body to fitness and the mind to order and harmony and really explains why so many people who attempt to put together their own fitness programs eventually fall away.
Simple rules change your life.
Next time you are in Staples treat yourself to a ring binder, some dividers, download the worksheets from the BB website and post your calendar then step back see if you don't immediately notice a subtle difference in your attitude.
Now that your cognitive half is happy all that's left to do is pick up the remote control and keep pushing play.
Class dismissed!
Monday, March 29, 2010
Friday, March 26, 2010
The David Within
When they asked Michelangelo how he made his statue of David he is reported to have said, "It is easy. You just chip away the stone that doesn't look like David." Regardless of what our present fitness state may be and even after years of neglect each of us has a Fitness Self waiting to be revealed. There are hundreds of success stories on the BeachBody websites to prove what I'm saying is true, and you don't even have to go that far. There are plenty of people that I coach, who are at various stages of the program, who have achieved remarkable results. Each individual had to make the choice and believe that he or she had the potential to transform his or her Self into a work of fitness art. It would not be easy. There are NO SHORT CUTS to excellence. But with a tiny step, a first "chip", the process began and in time a masterpiece was in the works. The tools of the trade are at our fingertips. Say goodbye to trying to figure it out yourself, gimmicks, "short cuts", the old tools, the knife and fork and drive-up window, and pick up the tools of success.
A set of weights, a resitance band, a yoga mat, and the "play" button on our DVD controller can empower anyone to be a sculptor of his or her own fitness destiny. So if you are on the fitness path then congratulations. If you are not or know somebody who isn't then encourage them to pick up their own hammers and chisels and one little piece at a time remove everything that doesn't look like a fit, healthy person. There is a work of art in each of waiting to be revealed. Just ask David!
Decide. Commit. Succeed.
...and Bring it!
A set of weights, a resitance band, a yoga mat, and the "play" button on our DVD controller can empower anyone to be a sculptor of his or her own fitness destiny. So if you are on the fitness path then congratulations. If you are not or know somebody who isn't then encourage them to pick up their own hammers and chisels and one little piece at a time remove everything that doesn't look like a fit, healthy person. There is a work of art in each of waiting to be revealed. Just ask David!
Decide. Commit. Succeed.
...and Bring it!
Thursday, March 25, 2010
There'll be days like this... and I just don't wanna work out :(
The alarm clock rings. It's your usual routine. But even before you throw the covers off yourself you know....Some days you just don't have it. Maybe you've worked hard the previous few days. Maybe you're coming down with something. Maybe it's just Monday...But you're shocked at how for some reason the desire to workout has completely abandoned you and left you wondering if your 15 minutes of fame is over and the high you've been experiencing will ever return. It was all a big waste of time...you knew it would happen...it's over...
Or is it?...
Everybody hits a wall during fitness training. It's natural. It's expected. It's disappointing. But fortunately it's not "fatal" to your program. The cure is simple: calm the noisy boo-birds in your head by telling them that all you are going to do today is a light cardio or stretching workout. No lofty goals. No crazy reps. No big chunks of time. Just chill out and lower all your expectations. Get your favorite shorts and top on and head down to the gym for a "quick" round and think of how you'll treat yourself afterwards and make yourself happy again like you were before you got into this crazy routine! Now, pop in the DVD still reassuring your subconscious that this is just a drill and not the real thing, press play and go through the motions...sort of.
By now you see the method to the madness. Within 10 minutes I am sure your body once again will take over and you will begin to feel the trickle of seratonin and endorphines you lived for slowly finding their way back into your blood stream. Before you can say "sun salutation" you're doing an awesome "downward dog" and by the time you're halfway through the workout you're looking for heavier weights, more reps or thinking about adding another round of cardio.
So, if you should find yourself coming down with the "I think I'm hitting the wall exercise blues" my prescription is : Rest your doubts, drink plenty of confidence, take two "vinyasas" and call me and tell me about your progress tomorrow morning!
Doctor's orders!
Or is it?...
Everybody hits a wall during fitness training. It's natural. It's expected. It's disappointing. But fortunately it's not "fatal" to your program. The cure is simple: calm the noisy boo-birds in your head by telling them that all you are going to do today is a light cardio or stretching workout. No lofty goals. No crazy reps. No big chunks of time. Just chill out and lower all your expectations. Get your favorite shorts and top on and head down to the gym for a "quick" round and think of how you'll treat yourself afterwards and make yourself happy again like you were before you got into this crazy routine! Now, pop in the DVD still reassuring your subconscious that this is just a drill and not the real thing, press play and go through the motions...sort of.
By now you see the method to the madness. Within 10 minutes I am sure your body once again will take over and you will begin to feel the trickle of seratonin and endorphines you lived for slowly finding their way back into your blood stream. Before you can say "sun salutation" you're doing an awesome "downward dog" and by the time you're halfway through the workout you're looking for heavier weights, more reps or thinking about adding another round of cardio.
So, if you should find yourself coming down with the "I think I'm hitting the wall exercise blues" my prescription is : Rest your doubts, drink plenty of confidence, take two "vinyasas" and call me and tell me about your progress tomorrow morning!
Doctor's orders!
Wednesday, March 24, 2010
Racer's Edge
My dad once told me a story about a road trip he once took with his best friend from college in a Porsche 924. While gassing up my dad wondered if they shouldn't have gone to a Sunoco station and put in at least 94 octane. In a round about way he mentioned this to his friend who was minding the pump. Without saying a work the guy reached his thumb up to the pump selector and tapped near the octane rating: it was 100- racing fuel.
As you work out I'd just remind you to pay attention to your diet and how it affects your performance. Experiment with different foods from the P90X planner or your favorite workout menu and record ( did I say record?) how you felt, how much energy you had, and how productive you were. I am sure you will be surprised at the results. While you are engaging in a strenuous workout program, your body's needs change dramatically and require much more care regarding the kinds of foods you eat, when you eat them and especially as relates to which types of workouts you will do that day.
Once again each person is different, but a couple of scoops of protein powder in your morning cereal or oatmeal, a piece of sweet potato added to your lunch menu, an egg-white muffin sandwich, and a high quality protein bar can dramatically improve your stamina and strength and also your attitude believe it or not.
So when it's time to fuel up consider carefully the "octane" you are putting into your finely tuned machine- YOU!
...and Bring it!!
As you work out I'd just remind you to pay attention to your diet and how it affects your performance. Experiment with different foods from the P90X planner or your favorite workout menu and record ( did I say record?) how you felt, how much energy you had, and how productive you were. I am sure you will be surprised at the results. While you are engaging in a strenuous workout program, your body's needs change dramatically and require much more care regarding the kinds of foods you eat, when you eat them and especially as relates to which types of workouts you will do that day.
Once again each person is different, but a couple of scoops of protein powder in your morning cereal or oatmeal, a piece of sweet potato added to your lunch menu, an egg-white muffin sandwich, and a high quality protein bar can dramatically improve your stamina and strength and also your attitude believe it or not.
So when it's time to fuel up consider carefully the "octane" you are putting into your finely tuned machine- YOU!
...and Bring it!!
Sunday, March 21, 2010
Do No Harm
So, I haven't written specifically about my recovery in a few weeks, but based on my posts, you've seen that I am working out daily and am able to do something new each day. I continue to push my body each day, BUT I stop short of "doing harm". There is no point in making my body match my brain at the cost of my healing progress and further injury. This past week at my full-time job (I'm an engineering manager) was really stressful as I was put in a really difficult position by my upper management and the HR department. They were asking me to do something that was unethical and completely outside of protocol, and I was forced to refuse to comply with their instructions, stand my ground for what I know is right, and "dying on that hill" and losing my job. This story is not over as I go back into work on Monday, but what does this have to do with health and fitness? Well, referring back to a previous blog about Knowing Thyself and Why We Workout, my "why" was fueled this week, and as a result, I wanted to push myself harder. The concept of pushing one's self, whether injured or not, made me think about this next topic... Do No Harm.
It's a dangerous business, going out your door. You step onto the road, and if you don't keep on your feet, there's no telling where you might be swept off to."
It may or may not have occurred to you that along your fitness journey you may experience an injury or two. There is risk in everything, and fitness training is no exception. And while to most people it is an acceptable risk it doesn't by any means suggest that one should be foolhardy and frivolous with his or her body! That's where our common sense comes in. Now, I can hear the gasps as I wrote that last phrase. Many of my previous blogs have centered around letting your body do the work and leaving our heads outside the gym door. Guilty as charged. But I am referring to our the emotions and programmed fears that actually can contribute to injury and failure.
Recognition and decision making are integral parts of the fitness process.
For example fish pose, crane, and bridge with leg raise during Yoga, especially in P90X Yoga X, may be something you aspire to, but by all means take a moment to decide if the benefits of those extreme postures are worth the risks at your point in both your life and your fitness program. That is not to say they shouldn't be attempted- ever, but it does mean that you may have to modify and work up to those goals. Are you frustrated, because you can't do a pull-up and are tired of the bands? Don't twist and strain needlessly. Try using a chair to get your chin over the bar and doing negative pull-ups! (Starting with chin over the bar lower yourself very slowly down to a hanging position.) Same muscles, same benefit, much less risk to your neck and back but great results. So what does this mean in terms of how far is too far? In my experience, I would say that you should push yourself until you can no longer do the workout, the move, the rep, etc. with good form. This should guarantee that you will be pushing yourself into the burn, which is where improvement thrives!!
Tony Horton says: It's about getting results not about getting hurt.
Step out onto the fitness road.
Keep your feet, and head, about you.
Get fit not hurt!
It's a dangerous business, going out your door. You step onto the road, and if you don't keep on your feet, there's no telling where you might be swept off to."
It may or may not have occurred to you that along your fitness journey you may experience an injury or two. There is risk in everything, and fitness training is no exception. And while to most people it is an acceptable risk it doesn't by any means suggest that one should be foolhardy and frivolous with his or her body! That's where our common sense comes in. Now, I can hear the gasps as I wrote that last phrase. Many of my previous blogs have centered around letting your body do the work and leaving our heads outside the gym door. Guilty as charged. But I am referring to our the emotions and programmed fears that actually can contribute to injury and failure.
Recognition and decision making are integral parts of the fitness process.
For example fish pose, crane, and bridge with leg raise during Yoga, especially in P90X Yoga X, may be something you aspire to, but by all means take a moment to decide if the benefits of those extreme postures are worth the risks at your point in both your life and your fitness program. That is not to say they shouldn't be attempted- ever, but it does mean that you may have to modify and work up to those goals. Are you frustrated, because you can't do a pull-up and are tired of the bands? Don't twist and strain needlessly. Try using a chair to get your chin over the bar and doing negative pull-ups! (Starting with chin over the bar lower yourself very slowly down to a hanging position.) Same muscles, same benefit, much less risk to your neck and back but great results. So what does this mean in terms of how far is too far? In my experience, I would say that you should push yourself until you can no longer do the workout, the move, the rep, etc. with good form. This should guarantee that you will be pushing yourself into the burn, which is where improvement thrives!!
Tony Horton says: It's about getting results not about getting hurt.
Step out onto the fitness road.
Keep your feet, and head, about you.
Get fit not hurt!
Saturday, March 20, 2010
"Drink yer water people!"
Few people aren't aware of the importance of water to our daily health and wellness. It's so important that even one extra glass of water a day can restore energy levels when we feel we are losing steam for no apparent reason. But many of us may be unaware that water on it's own will not provide the needed supplements to maintain a successful and productive workout schedule. Our bodies need fuel in the right proportions and at the right time. I am reminded of the picture of Michael Phelps downing a package of Carnation Instant Breakfast before a race.
Now I'm not suggesting we all begin consuming large quantities of that particular product! But I am suggesting that everyone who wants to perform their best and do so multiple times during the day needs to pay attention to what they drink and when they drink it. A little research and a little experimentation on an individual basis is necessary but from my experience I can throw out a few suggestions to start the discussion.
During the workout I found a good quality energy drink like Cytomax Performance (available at GNC or Amazon) helped my stamina and decreased soreness and fatigue the next day. I usually follow that up with an after workout drink like the P90X Peformance drink. The difference here is the additional protein component which I like because it keeps me near the 1.5 grams of protein per pound of body weight ratio that's beneficial when training. I could mention many other brands and even suggest chocolate milk after a workout as some studies have experiented with. (I personally really like use something like Cytomax during a hard cardio workout and P90X Results and Recovery Drink afterwards, and P90X Results and Recovery Drink during and after resistance workouts. By using these, I don't really have to worry about consuming sugar as I would with other drinks.)
But the bottom line is this: If you want to work hard, recover quickly, and be able to work hard again you need to explore these additives and incorporate them into your program. At the very least the consumtpion of these drinks might indirectly force you to consume more water than you'd do if left on your own, and you'll reap those benefits along the way!
So, as Tony Horton says, "Drink yer water people!"
But make sure you're not leaving out what your body needs and letting your performance go down the drain.
Now I'm not suggesting we all begin consuming large quantities of that particular product! But I am suggesting that everyone who wants to perform their best and do so multiple times during the day needs to pay attention to what they drink and when they drink it. A little research and a little experimentation on an individual basis is necessary but from my experience I can throw out a few suggestions to start the discussion.
During the workout I found a good quality energy drink like Cytomax Performance (available at GNC or Amazon) helped my stamina and decreased soreness and fatigue the next day. I usually follow that up with an after workout drink like the P90X Peformance drink. The difference here is the additional protein component which I like because it keeps me near the 1.5 grams of protein per pound of body weight ratio that's beneficial when training. I could mention many other brands and even suggest chocolate milk after a workout as some studies have experiented with. (I personally really like use something like Cytomax during a hard cardio workout and P90X Results and Recovery Drink afterwards, and P90X Results and Recovery Drink during and after resistance workouts. By using these, I don't really have to worry about consuming sugar as I would with other drinks.)
But the bottom line is this: If you want to work hard, recover quickly, and be able to work hard again you need to explore these additives and incorporate them into your program. At the very least the consumtpion of these drinks might indirectly force you to consume more water than you'd do if left on your own, and you'll reap those benefits along the way!
So, as Tony Horton says, "Drink yer water people!"
But make sure you're not leaving out what your body needs and letting your performance go down the drain.
Friday, March 19, 2010
Tennis elbow anyone?
So, you're having a great workout. You are cranking out reps, writing the info down, checking out your form in the mirror (Mirror, Mirror) and letting your body do its super hero impersonation. You are just finishing up a set of hammer curls and realize you've pumped out a few more than last time when suddenly you feel a sharp pain in your forearm and elbow. At first you think it's just a spasm but the next attempt proves you wrong and you can barely hold the weight at all let alone do another rep. You finish the workout practically one-handed and then race to the computer to see if there isn't an answer to what has just happened. Well, chances are what you've done is come down with tennis elbow. Even shaking hands with someone, putting on your socks or turning the covers over will remind you that you now have a ways to go before you're game ready! Of course no internet search can completely diagnose injuries, only a doctor can and you should always get a professional opinion . But for those of us who have experienced it, I thought it would be helpful to supply a few helpful tips, and while there is no cure there are things you can do to help the healing process and prevent another injury.
The primary treatment is to rest the muscles. (4-6 weeks is about average) The fact is the muscles won't allow you to do much anyway so you have no choice but the good news is you can adapt the moves to keep away from the injury. Sound depressing? Not really. Our nature is to get back into the gym as soon as possible. You can as long as you use some common sense and modify. (Know Thyself) For example, substitute open arm curls for supinated ones, and when you pick up weights pick them up palms facing away from you. Chances are the elbow that's injured is your dominant one so make a concious effort to use your other arm to move weights, clean up, or any other stressful moves you might otherwise take for granted. Your body will tell you what it can and can't do... Know Thyself!
Second tip is to wear a compression sleeve around the meaty part of the forearm an inch or so below the elbow and to wear weightlifting gloves. Sometimes our pull up bars and dumbbell bars are a bit too narrow and without realizing it our hands are wrapping tightly on a smaller diameter. These two items prevent over flexing of the forearm muscles and will help not only in the healing process but will assist in prevention of the injury as well. Another tip is to grip the pull-up bar using an open grip instead of wrapping your entire hand around the bar. Use mostly your fingers in other words, again to prevent over-gripping. (For those of you doing P90X just watch how Tony Horton does it.)
These are just a few tips and ideas on the subject. Feel free to add your own experiences but whatever you do don't get discouraged. Injuries are bound to come. You can work around them and build up different parts of you body. Remember, if the upper hurts, work the lower (and modify the upper). If the lower hurts, work the core, etc.
Push-ups anyone?
To Join my Beachbody Team (for free), click http://bit.ly/BB_Home .
The primary treatment is to rest the muscles. (4-6 weeks is about average) The fact is the muscles won't allow you to do much anyway so you have no choice but the good news is you can adapt the moves to keep away from the injury. Sound depressing? Not really. Our nature is to get back into the gym as soon as possible. You can as long as you use some common sense and modify. (Know Thyself) For example, substitute open arm curls for supinated ones, and when you pick up weights pick them up palms facing away from you. Chances are the elbow that's injured is your dominant one so make a concious effort to use your other arm to move weights, clean up, or any other stressful moves you might otherwise take for granted. Your body will tell you what it can and can't do... Know Thyself!
Second tip is to wear a compression sleeve around the meaty part of the forearm an inch or so below the elbow and to wear weightlifting gloves. Sometimes our pull up bars and dumbbell bars are a bit too narrow and without realizing it our hands are wrapping tightly on a smaller diameter. These two items prevent over flexing of the forearm muscles and will help not only in the healing process but will assist in prevention of the injury as well. Another tip is to grip the pull-up bar using an open grip instead of wrapping your entire hand around the bar. Use mostly your fingers in other words, again to prevent over-gripping. (For those of you doing P90X just watch how Tony Horton does it.)
These are just a few tips and ideas on the subject. Feel free to add your own experiences but whatever you do don't get discouraged. Injuries are bound to come. You can work around them and build up different parts of you body. Remember, if the upper hurts, work the lower (and modify the upper). If the lower hurts, work the core, etc.
Push-ups anyone?
To Join my Beachbody Team (for free), click http://bit.ly/BB_Home .
Subscribe to:
Posts (Atom)
