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re·bound verb \ˈrē-ˌbau̇nd, ri-ˈ\

Rebound: Return, bounce back, setback, backfire, move backward. 

Stev Pfiester, Light Heav WeightI recently took 18 competitors from my gym, Max Fitness, to compete in the NPC Southeast Classic. The goal was hitting the stage. Not winning a trophy, but using the stage to make us push harder and be our best.

The goal was made, and the goal was met!  What we do now defines what we learned on our journey to accomplish our goal.  In the “realm” of goal acquisition, focusing solely on the goal can be a tragedy.  What I mean is, the goal is just that: “a goal” – a means to an end.  How we develop, the wisdom we gain, and the way we develop along the way is the real reward for meeting our goal.  Goals are not the real rewards.

Team max

Josh GayLets think backwards for a second.  By creating a goal to shoot for, you are inviting some level of adversity into your life.  How much adversity we will endure is measured by how grandiose the goal.  The “Goal” only gives reason to validate and hold accountable our hard work, our long suffering, our perilous effort to make our bodies fitter, our will stronger, our bellies hungrier.  I have never seen anyone train harder than when they were stretching themselves to reach a new goal. These guys did just that. Josh Gay‘s 60-day before & after picture shows just how hard they worked. Then, they hit the stage, and celebrated, and then they went home…

Score! Now What?

CruiseWhat happens after we reach our goal?  It is good after hard training to back down, enjoy the “win” and celebrate the goal acquisition. For me, it was going on a vacation (cruise). We hit the keys, then Mexico and then headed to Disney shortly after we got home. Yes, there was a lot of food involved. But, at some point, we must get back in the game.

We don’t pay off credit cards just to go on some huge spending spree waisting our money, discipline and hard work. It is ok to go charge a dinner, but then we pay it off immediately to avoid getting in the bad position we were once in. Whether the goal was physical or financial, it’s important to remember what you learned along the way and how you felt while you were working so hard.

Sloppy Joes Key West

The best way to prevent rebound is to give yourself a marked amount of time to enjoy your hard work. But after that time is finished, it’s time get back to work. It’s time to make new goals – both long and short term.

bench pressBefore you even reached this goal, you should already dream about what is next. Don’t take your eye off of the immediate prize.  Don’t focus on your future goals until you accomplished the one set right before you.  However; you should already be thinking about what is next.  This will prevent your downtime from turning into a complete train wreck and a complete rebound.

Doesn’t matter if we are talking about finance or weight loss, enjoy your success but don’t throw away your investment.  Remember what you learned along the way.  This is what makes you better, stronger, and more patient.  Make some goals, so you can push your limits!

Geared Up & Ready

Even something like a new pair of shoes can get you motivated to get back in the gym and hit it hard again.  I got these new Reebok ZigCarbons and love them. It was just what I needed to want to do cardio again.

Reebok ZigCarbon

My next new gym toy is Reebok’s Bose Headphone set. They help get my mind focused, shut out distractions and make the most of my time at the gym. Totally what I needed to tune back into my routine.

Reebok Bose Headphone Set

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

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Formula for Success

goal“If you take your eyes off the goal, for even a second, doubt will rush your mind like a band of brutal thieves.”

Doubt intends to kill your dreams, destroy your desire, and beat you down with fear.  Evidence of this is obvious in the most trying times.  When we are hungry, when we are tired, when we are angry, when we are in despair…

arnold Be Hungry

When you are hungry, let that hunger be your purpose.  It is a burning reminder in your gut of what you want to accomplish. When you are tired and your eyes grow heavy, don’t be the martyr the world excuses you to be, no one owes you anything. If there is something you want, you stay up one more hour and you go out and get it!

Be Productive

train like you want itAnger?, rage? Make it productive, and focus the intensity of this moment into success instead of resentment.  No one can control your emotions but you.  And when you are in complete despair — Stop. Shhhhh. Be still, and listen.  You are more than “just being”. You have the potential to be even more than your desires. You have the ability to accomplish things you havent even dreamed of …yet.

One of my favorite quotes of all time comes by way of the late Henry Ford.  He reminds us that we can decide what happens next… he said “he who thinks he can, and he who thinks he can’t, are usually both right“.

Go Beyond 

“Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.”

Work harderLastly, it isn’t enough to just dream. I love visualization. Wondering what if, thinking just maybe…  Hoping, even praying, for that desire of your heart.  Instead of praying for “the goal”, pray for the opportunity to make a way for your goal. The satisfaction of accomplishment comes in the effort – the blood, the sweat, the tears, the years, in pursuit of the “goal”.  Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.

“Vision without execution is just hallucination” Henry Ford

Equation for Success

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #LiveWithFire

I WILL FAIL!

Next time you gain ground and next time you find yourself making any headway, no matter how insignificant, FIGHT FIGHT FIGHT to keep it!

i will fail

BUT, I WILL NOT FAIL MYSELF!!!

#RESPECTYOURSELF 

Hello 2013. What now?

feeling fatYou’ve been here before… feeling down, fat, depressed, unsure, anxious, and a little hopeless?  I’ve been there too, and to some extent,  I’m finding myself “there” right now.  I was so determined to maintain a good diet and physique during the holidays. I don’t want to mess up a years worth of hard work… oops…  EPIC FAIL….

So here we are… what we do next will determine how we feel and look in 2013.  Perhaps you are here every January first, or this is your first time questioning your commitment to choosing a healthier, fitter lifestyle.  Either way, our approach is the same.  Commitment is key.  Prepare for the carnage that pursues… This is what you can expect.

GET READY!

Expect to be hungry, sore, fatigued, overwhelmed, angry, sad, anxious, ready to give up, scared to give up, scared to try, knocked down, drained, confused, ….  AND… EMPOWERED, STRONG, FIT, HEALTHY, PEACE, INVINCIBLE, HAPPY, FULL OF ENERGY, JOY, ACCOMPLISHED, VALIDATED, VALUED.

If we “enter in” with realistic expectations and goals, we’ll be more apt to stick to our goals. Here we go!

steve in reebok1. MAKE SOME GOALS (long and short-term)
… not just weight loss, but also some performance goals, emotional goals, and even vacation or financial goals. (Set rewards ahead of time to enjoy as you meet your goals)

2. EDUCATE YOURSELF ON NUTRITION
…Know the caloric cost of everything you put into your body. TRACK YOUR CALORIES IN. Make at least a one-week menu.

3. DEVELOP AN EXERCISE ROUTINE AND SCHEDULE
…make it realistic and keep your goals in mind

4. CHART YOUR PROGRESS (even on bad days)
…attendance, calories, workouts, and mood

Even if we have to start over every Monday morning, you continue to drag yourself into the kitchen and continue to fight against that craving.  Then show up to your workouts and “gut” it out. Remember, anything you do is better than doing nothing.  Lastly,  track everything.  Many times we are more successful than we think, but we need to chart the data to stay accountable and on track. THIS IS YOUR YEAR TO MAKE A CHANGE!!!!!!

Like my shirt?
This is one of Reebok‘s newest shirts from their 2013 line with motivational quotes on the sleeve. Trust me, you’re going to love the stuff coming out this year! #getafterit

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

22-Minute Fat-Melting Leg-Thrashing Workout

kettlebellIt used to be enough for someone to just sit on a leg press machine, bang out 12 reps and rest for 2 minutes before hitting it again. Sure, that might have sculpted pretty muscle, but people weren’t actually fit. Now, fitness is about (wait for it) actually being physically fit. Meaning, fit people should not only LOOK fit, but BE fit too. When a workout is done properly, you can actually get more out of the same amount of time invested. Why? Because instead of doing 30 minutes on the treadmill and pumping iron for another 30 minutes, you can combine the two for one very magical workout.

By combining resistance exercises in a circuit, with little to no rest, you get your heart racing and your muscles firing all in one great workout. Sure it’s hard, but the results are SO worth it!

No Gym? No Problem!

You don’t have to have a big gym to get a good workout in. This workout only uses a jump rope, med ball and some free weights – but you can even modify that.

Affordable Home Gym Wish List

Workout Gear

Jump Rope
Good Pair of Tennis Shoes
3 Sets of Dumbbells – Light, Medium and Heavy
One Bar & a set of 5lb, 10lb, 25lb plates to start
(you can always add more!)
Collars (to lock weights on the bar)
1 Set of Bodylastics Bands
1 Adjustable Bench
1 10-12lb Medicine Ball
1 Yoga Mat
1 Heavy Kettlebell (25lb or 35lb)

22-Minute Leg Workout

Here is an example of this type of fast and effective workout I did with a client yesterday  – and my legs are really feeling it today!

Overhead Squat#1: 4 ROUNDS
30 Double Unders
15 Overhead Squats (with PVC/or bar)
Goal Time: 4 minutes

#2: 4 ROUNDS
10 Left/10 Right Dumbbell Snatch with Overhead Squat, 25lbs
20 Figure 8 Medicine Ball SitUps, 12lb medicine ball (click on link to see video demo)
Goal Time: 10 minutes

#3: 4 ROUNDS
10 Left/ 10 Right 1-Leg Romanian Dead Lift, 35lbs
15 85lb Trusters
Goal Time: 8 minutes

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Reediculous Shoulder Workout

Everyone who knows I love intense workouts. I believe going through the motions of a standard boring workout routine is a waste of time, so I’m always working hard to develop ways to boost intensity and results. After I put it to the test, I put clients through it – and if it gets the Reediculous Reeaction and Reesult I want, THEN, I share it with YOU!  Give it a try and let me know how you like it!

Reediculous Shoulder Workout (repeat 3 x)
10 Reediculous Shoulder Press
10 Reediculous Lateral Raise
10 Reediculous Front Raise
10 2-Pump Rear Delt Fly

Now! It’s time to #getafterit! 

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Function or Fashion: Let’s Talk Shoes

Recently, I was part of a national fund raiser for Safe Space, a womens refuge center.  The name of the event was called “Walk a Mile in Her Shoes“. It was the most fun, and painful, philanthropic events I’ve ever done.  It is all men, walking 1 mile in red high heel shoes. That’s me, 2nd to the left, with my friends (left to right), Dr. Nick Cappola, Tommy Chiarenza and Dr. Clark Beckett.The only thing freakier than the muscular calves of the man walking in front of me, was the guy walking in front of him – that guy was walking just a little TOO good!

After I got home and told Bonnie (my wife) all about the crazy fun, then I had to bow down and give her kudos for wearing such horrific contraptions on her feet.  I asked her why she would endure such torcher day after day?  Her answer; “high heels just look so good”.

When everything is said and done, are we gonna kill ourselves in the gym to sculpt our physiques,  just to put our “nerd” on to go back to the office?  If we are going to work so hard to feel and look better, we should want gear that will accentuate our hard work. High heels may hurt, but they look so darn good.

Have My Cake & Eat It Too

What if we could marry the two – function AND fashion?  I was in Boston late last week getting a unique behind-the-scenes look at a company that is making that happen.  Class after phenomenal class, we had researchers and developers explaining the amazing research and engineering it takes to create functional gear. We then spoke to the merchandisers that research what the consumers are asking for in the form of workout gear.  The people leading our discussions were intense about listening. They didn’t come up with a great idea and find a way to sell it. They looked to us, as a fitness professionals and consumers, to tell them what WE need.

Interestingly enough, this company lives and breathes fitness themselves.  Their headquarters are built around a stellar state -of-the-art fitness center, and currently has over 1/2 their 1000+ employees at headquarters actively training in an intense training regime known as CrossFit.  These guys are truly the creme de la creme of fitness.  When it comes to development, they know what questions to ask.  The amazing company I am referring to is Reebok.  But lets call it Reebok 2.0!

(Here I am getting a workout in at Reebok CrossFit One. Totally awesome experience!)

I already liked Reebok because I loved all their cool colors and styles that have come out recently. But now I understand all the technology that goes into each shoe and how each style of shoe can help me reach my goals.

Reebok isn’t just designing stylish shoes. They are designing stylish functional shoes that can help you reach your goals. For instance, the Reebok Nano was born for function, even though it just looks like a pair of sweet kicks. This great functional trainer not only comes in awesome colors, and is totally customizable online, they have insane features like skid-proof soles that are great for plyo box jumps so you don’t slip and bust your a**, and a totally unique lug pattern (like a tire) on the outside rim of the sole for gripping climbing rope. A tougher sole for heavy abuse, abrasion resistant toe and a tough durable sole makes this shoe more than functional, it makes it successful.

If you are shoe shopping, you probably wouldn’t know all of the coolest features just by looking at it. It just looks like Reebok got fashionable. If you are in the market for a new shoe, you need to do your homework and check out some of the awesome info videos on Reebok’s website or youtube.

Here’s a Quick Review for the Nano from Austin, one of the guys we trained with this weekend in Boston.

PfiestYourThoughtsOnThis

Do you realize how successful you and I would be if we engineered our workouts and diets with the same philosophy as Reebok.  What if we looked at our end goals first and developed our training around that.  Think of the purpose you would have every time you showed up to the gym, knowing your plan of attack was completely designed to get you exactly the results you desired. For example; Dont eat a pizza and then figure out how it fits into your diet. Instead, develop you diet around your needs, tastes and desires.

Making a plan when you already know what the desired outcome is saves time, pain, and the potential of quitting.  It is a sure proof way of surpassing your goals.

Get after it… stay after it!!!!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Ridiculous Arms Workout! #GetAfterIt

Here’s my shoulder, bicep and tripep workout I did this week. Each exercise alone is nothing special, but put them together with the right exercise, circuit and rest time (or lack there of), and you’ve got a ridiculous arm workout!  #GetAfterIt

AM Cardio: 30 Minutes Elliptical on an empty stomach (Eat before lifting weights)

Shoulders 

Hammer Strength Shoulder Press: 5 sets of 15
Shrugs: 4 sets of 20
Standing Military Press: 5 sets of 15, 12, 10, 8, 8
Upright Rows: 5 sets of 10
Lateral Raises: 4 sets 15, 12, 10, 10

Arms

Super Set (going back and forth with no rest)
Standing Barbell Bicep Curls 15, 12, 10, 8, 8
Tricep Kick Back 15, 12, 10, 10-12, 10-12

Tricep skull crushers 15, 12, 12, 12
Standing Dumbell Curls (Alternating), 15, 12, 10, 8, 8

Super Set Tricep/Biceps with Rope 5 sets of 15 reps 
Extensions
Bicep Curls 

Let me know if you do it – and like it!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Push/Pull Chest and Back Workout

Don’t “Back” Down (pun intended) this Holiday Season.

Hit the gym HARD.
MAKE ROOM for the extra Thanksgiving calories.
DON’T GIVE IN to laziness.
DON’T MAKE EXCUSES and use the Holidays as a lame excuse to get fat and eat crap.

You can still reach your goal, maintain your weight, improve, achieve – even through the Holidays.

Suck it Up or Suck it In.

WORKOUT

Cardio: 1 hour of elliptical, burned 1,000 calories

CHEST

Chest Super Set #1:
15 Dumbbell Flat Bench Press 
15 Flat Bench Chest Fly
5 SETS

Chest Super Set #2:
15 Incline Dumbbell Press 
15 Incline Dumbbell Fly
5 SETS

15 Cable Cross Over, 4 SETS

15 Chest Pull Overs, 4 SETS
    (lats, chest & triceps)

BACK

Wide Grip Pull Down – 4 Sets of Increased weight and Declined reps (15, 12, 12, 10)

4 Sets of 11 Close Grip Seated Row 

4 Sets of 11 Wide Grip Seated Row

4 Sets of 11 Close Grip Pull Down

30-Minute Cardio & Abs Hotel Workout

What You EAT in Vegas, Does Not STAY Vegas!
I don’t cheat on my wife, or do anything illegal, when I’m on vacation, but that doesn’t mean sins are not committed. Gluttony happens to the best of us, and I only wish I keep it a secret – if only to be that lucky. Believe me, I bring back every extra calorie for everyone to see. In my case, it’s what I ate in Orlando, Florida that was the sin I committed – and I didn’t have to travel to Sin City to do it.

Seriously, no matter how good I try to be, I still eat more calories when I’m traveling. So, if I want to have a chocolate and caramel covered freshly baked pretzel dipped in copped peanuts (theoretically speaking of course), then I have make time for hotel gym time in order to combat the fa – no ifs, ands or buts.

Even though some hotels are stocked up on cardio and equipment, like the Windham Grand (pictured here), most hotels at least have the basics – like an elliptical machine, treadmill and bike, with a few weights or tools, like a medicine ball, bench and a mat. If I have the time, I’ll hit both weights and cardio. But, if time is limited, and I want to get on with my playtime, I’ll focus on burning calories. For me, my calorie burning machine of choice was the elliptical, with a dollop of abs on top.

Cardio & Abs Hotel Circuit

Don’t let Holiday travel and festivities sabotage your fitness!! #GetAfterIt with short effective workouts like this one (the workout I did Saturday before hitting Epcot’s Food & Wine Festival).

10 Minutes Elliptical
25 Weighted Crunches
20 Oblique Crunches (right)*
20 Oblique Crunches (left)*
20 Figure 8 Crunch with Medicine Ball
3 ROUNDS

Take oblique crunches up a notch by adding lower body movement, like the Snowboarder Crunch. Once you are done, I guarantee you’ll feel SO much better – and not feel quite as bad for the extra calories you eat! And, if you’re like me, you will be able to actually have fun knowing you got your workout in and made room for a some extra treats! (see how happy I am?) 😉

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

 

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