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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

It Won’t Be Easy, But It WILL be Worth It! #respectyourself

 

After I wrote my blog yesterday, Bonnie made this mantra to help us all remember what we are working so hard for.

2013 I will be GNC

 

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

If you Run from the fight, you might miss the Glory!

The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences! 

Bonnie and I were both brought up in the south, and for many of us that means that we were in church everytime the doors were open.  One of the phrases you hear a lot in the church is “we really hate SIN”.  Don’t tune me out, I’m about to make a point.  As much as church, Bon and I in our adult lives spent a lot of time in the gym as well.  One of the phrases we hear all of time at the gym is “I love my workout”.  So “we hate sin and love our workouts” hmmm

Hate Sin?  Not at all.
We love sin, its exciting, feels good, it’s attractive, it taste good, it’s a total rush…  No we don’t hate sin.  What we hate is the consequences of our sin.  Sin can lead to drug addiction. divorce, obesity, disease, or even death – not to mention total seperation from the Dude who created you.  (another blog, another time).  But to say we hate sin, well, that just isn’t true – but to truly hate the devastating affects of sin is such a huge reality it isn’t a lie to say “I hate sin”.  Hold on, here it comes…

Love your workout? Not truly… 
Right now I am doing 315 pound shruggs.  I think I just popped every vertebrae in my back, just ripped a callous, my legs are trembling and I have sweat in my eye and a charlie horse in my calf.  Love my workout? …not so much.

HOWEVER, I absolutely love the consequences that I experience from working out.  Health, aesthetics, energy, increased self esteem, confidence, the ablility to defend myself and my family against danger, and vitality are all considered bliss – directly related to the suffering and drudgery of the afformentioned workout.  Knowing the amazing results of hard training, I can honestly say, “I love my workouts”!

The same way a person who has been caught up in SIN becomes so hurt and disgusted with that lifestyle, another can honestly say they love working out becuase of the amazing results and positive influence, that it can acutally be said, “I love my workout”

In short...The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences! 

How do we change our belief system to be able to honestly say… “I love training”?

1. Set goals and BELIEVE you can attain them.

2. Visualize the prize (end game) seeing the goal as if its complete.

3. Make a plan that is realistic and effective to meet your goal.

4. Grow a pair.  Dont be afraid to “gut it out”. Know it will be worth it.

5. Start over a million times – but dont quit, not even once!

HOW TO “NOT” START A DIET

So, you wanna start a diet and get skinny.  Well hooray for you, good luck with that… nooo, don’t get mad… Just say’n…
 OK, I’m sorry.  My sarcasm stems from years and years of trying to drive this “how to”, point home.   After 3 health clubs, 2 weight loss reality tv shows, thousands of twitter and Facebook friends, and most importantly… my own life, this is what I’ve learned…

 ITS HARD AS A “MOFO” TO LOSE WEIGHT!!!!!!!
How do we bear down, draw a line in the sand, and say NO MORE?  Wellllll…
The truth is, almost all cold-turkey diets don’t last!

Here is what I mean… 

This is what I call “the evolution of a diet”.

1. First, we try purge our house of everything tempting, unhealthy, or non-conducive to a new diet.  (most of us now will polish off  the rest of our ….fill in the blank… , beer, ice cream, Doritos..  instead of throwing it, or giving it, away)  

2. Then we research and grocery shop for the “healthy alternatives”.  Try to fill our houses with healthy foods and snacks. (shopping for any and everything that we can eat a dump truck load of and not get fat, instead of realizing, we must learn to eat a little less of everything)

3. Research diets.  (Monday, we are going to get a shot of, only god knows what, and eat 500 calories)

4. Join a gym.  (We might even hate working out, but all the magazines say we need to workout because lean muscle will burn calories while I sleep)

… Are you getting the point yet?  This is a recipe for disaster.  Yes, more than likely you will lose weight, maybe even hit your goals, BUT, you will have to change your belief system about food and activity if you ever plan to keep the weight off.  98% of all people, even if they hit their goals, will gain their weight back, and then some. 

So what should we do:

Here are some very realistic ways to begin to develop a lifestyle change that will lead to a healthy and successful diet conducive to weight loss and fuelling our performance in or out of the gym.

Week one: Educate and become aware.  

As you are eating this week, research your calories;  become aware of everything you are putting in your mouth.  Decide what really taste good, and decide what you might be able to do without.  Also become aware of when you might be eating for taste or actual hunger.  Sometimes we just have to suck-it-up-just-be-hungry !

Week two: Purge the naughty.
 Only purge the things that you deem a waste.  The foods and candies that you know will destroy every attempt at a healthy diet.  Continue to research healthy alternatives or substitutions for some of your vices.  Try not to binge other foods as a replacement.

Week three: Actual “diet” begins. 
I would be surprised if you havn’t noticed a slight change in your waist and a bump in your mood, but even if you havn’t… “STAY THE COURSE” It’s about to get fun…  Week three you must begin to look at the amount of food that you are consuming and compare it to what you are burning.  This means math… I know I hate math too.  The Harris-Benedict Formula will give you an estimate of your Basal Metabolic rate (calories burned at rest).

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Multiply this times our activity level and we can get a close estimate of calories burned per day.

Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9

As long as you eat fewer calories than that number, you will lose weight.  Unless you weigh and measure your food (not forever… just until you get a grip on portions and calories) you will never know how many calories you are taking in.  After you determine calories out and calories in, you can determine if and how fast you will lose some excess body weight. This is the week you must begin to decrease your portions.  Change the way you think!  That slight hungry feeling is your body wanting to be skinny, it is the feeling of your beautiful body burning gobs of fat.  Please embrace that small hunger feeling, do not chase it away with a burrito.

Week four: proteins, fats, carbs… 
now the most delicate part of this “blog Vomit”.  How do I make sure I’m losing fat and not muscle?  You have to determine where the calories you are eating are coming from.  There are a lot of great sites online for this, but you must still know your portions to get correct data.   My suggestion for anyone starting a diet and isn’t sure… if you are trying to decide between High protein, or low carb’s, or no fats, let’s just start with equal amounts (in calories) for all of these. In other words, 33% of your calories coming from every substrate except, of course, alcohol…  so on a 1200 calorie diet, you could eat 400 calories of protein, 400 calories of carbs, and yes… 400 calories of fats.  Don’t make this crazy hard, or what I call majoring-in-the-minors . Its’s just one meal at a time…

Hurts to Look Hot

Is the statistical data that says you are more likely to die if you don’t exercise enough to prod you to work out?  Or perhaps being out of breath playing with your kids? Or God forbid you’re out of shape younger brother just died of a health related complication?  Mostly the answer is no!  my point,  Death itself isn’t even enough to motivate most of us to start working out, But sure as schmedge,  as soon as your jean shopping and you find yourself trying on 12’s, when you used to be an 8… ohhhh, now you’re ready?

Smoking related deaths are the number one preventable killer in the US, followed by obesity, alcohol, and then sexually transmitted disease.  So unless you are a 400 pound chain smoking nymphomaniac alky-bum, there is hope…  Hope because all of these preventable diseases can be avoided by starting a workout program.. (disclaimer-Nymph’s are on your own) but still, you’re more worried about those jeans… aren’t ya?  Read the rest of this entry

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