You’re busy.  I’m Busy.  Yep, we are all busy all year long and the holidays take it up another notch. 

It’s about your big rocks.  No, I’m not talking about the lumps of coal some of you will receive from Santa.  These rocks are a metaphor for the things that are important in your life. 

When filling your jar (your time each day), if you start with sand(low important and/or little return activities) you do not have room for your big rocks( high importance, high return activities). 

Let’s look at big rocks that will help you fit fitness in this holiday season. 

1. Get out your PDA/Datebook/Calendar.  Write down all activities that you will be involved with (school programs, church programs, shopping trips, volunteering etc.) Once you have this written down, you can decide where your workouts will go.  Write them out now, and not make last minute decisions or whether to fit this into your busy schedule.  It is like having a date with health over the holidays and you will not feel as guilty when splurging on sweets and treats.
2. Let family members and friends know your schedule.  This way they will know you are putting them first and will not try to steal your time when you are trying to exercise. They also know you are serious about fitness and will respect that during this season.
3. Move more, especially after dinner.  Thanksgiving dinner is a great time for catching up with relatives.  However, sitting down with them after a big meal would not be the best approach.  Think about taking a walk around the neighborhood and catch up them.  Walk the dog or help clean up the kitchen.
4. Sweets.  Get tactical and develop a sweet eating plan for the holidays.  This may mean surfing the net, looking through magazines etc. and choosing 3-4 “must have” desserts.  Then you can a) make them yourself b) request from Mom or Grandma and have that particular dessert and not sample the entire dessert table.  It is a dessert strategy and has worked well for many of my clients.
5. Put together a vision board.  On this board place goals, wants, desire, and passions for the upcoming year.  Think of it as a wish list for you, the sky is the limit.  Clothes, cars, house, people you would  like to meet.  There are no rules.  This will help catapult you into your new years resolutions/passions.

Place these big rocks in your day/week and you will have a happier, healthier and stress free holiday season.

HO HO HO

Thanks for playing

John

JOIN THE REVOLUTION

Why do we do what we do? 

What is the motive behind anything?

Just finished a two day seminar in Chillicothe Ohio for Adena Health Systems, and had a few “ah ha” moments.  I love meeting, greeting and being able interact with people in this type of environment because I tend to learn as much or more than the audience. 

This seminar was for Allied Health Professional s, Physical Therapists, Physical Therapists Assistants, Occupations, COTA,  Athletic Traniners and Massage therapists.  We went over mental and physical aspects of functional rehab.  Everyone in the room comes to the course with their own experiences and opinions in tow.   My job is to increase their awareness when it comes to training the body in a functional manner.  In this case, using principles, strategies and techniques of applied functional science.  In other words view the body as it is designed to move. 

Health professionals tend to find niche areas in which they excel, treat and train clients using their strengths and will “slack off” in area’s they are not as familiar with.  I tend to push paper work and manual techniques to the side when treating and training.  Of course I still get questions concerning these areas when I am up in front of a room. 

I spent two days talking about big picture thinking and how the body is a chain linked system, where all parts are inter connected.  Therefore, all areas of teaching training and treating need to be addressed when working with clients.  It would be a crime to focus on only one area of patient care, and not all aspects when trying to achieve goals.

My “ah ha” came while driving down the road after the seminar.  I will definitly add it to the next event when speaking. 

“How you do anything is how you do everything”. 

This partains to your professional life, personal life…anything you decide to do.  I believe this is why when you see someone who is successful in one area, that person tends to be successful in all areas. 

Success happens when opportunity meets preparedness…The  more aware you are of this the quicker the journey.

Thanks for playing ,

John

Coming Soon!!! JOIN THE REVOLUTION 

Read an article yesterday by one of the TV fitness guru’s. 

It continues to amaze me the amount of credit given to people just because they are placed in front of a camera.  This nationally recognized trainer has been on talk shows, articles on the internet and I assume has a  book or two on the market (not that I would ever purchase one).  Here is his advice: work out on a stationary bike for 30 minutes in order to burn 500 calories. 

Seriously?

I believe his thinking was that it would take pressure off the joints and burning the 500 calories would be well worth your time on your way to a slimmer you. 

Lets look at the problems with this line of thinking. 

1. Places you in an artifical environment.  We must work against gravity and ground reactions on a daily basis.  Our muscles and joints do not work in the same fashion as that of a stationary bicycle.  The amount of proprioception/balance, coordination and timing of movements is significantly different.  Riding on a stationary bike could perhaps…make you a better cyclist (again, proprioceptive issues).  The stationary bike would be good for variety…but a half an hour?
2. 30 minutes of cycling?  It isn’t that I’m against 30 minutes of exercise, but unless you are a fitness fanatic 30 minutes of cycling is pretty intense, let alone not very functional, unless you are a cyclist or triathlete.  The ramifications of this type of nonfunctional, intense stress are potentially severe.  I would rather have a client work two sessions of 10-15 minute 3 planes of motion exercise at 250 calories each, this would be more beneficial for the system, not to mention more time friendly. 
3. Focusing on the calories.  This is a marathon…not a sprint!  Fitness is an everyday thing.  The focus should be on improving energy levels, moving ability and positive mindset.  If you would sit me on a cycle of 30 of intense spinning you might as well mark the calendar for when I’ve had enough of that.  Put me down for 3-4 times a week for 6 weeks.  Where do I pay?  Can you feel the sarcasm…because it’s pretty sarcastic!
4. I realize clients want to lose weight, and 500 calories in a 30 minute time period will be great for someone consuming 1800cal in a day.  My point is that there are more efficient and smarter means to burn calories.  Ways that work the body as it is designed to move, in 3 planes of motion, loading and exploding with and against gravity that will enhance energy levels and burn calories.  I can tie you to the back of a car and drive for 30 minutes, see if you can keep up and promise you will burn LOTS of calories…Who wants to sign up????

It’s all about perspective and focus…You become what you think about.  My final advice would be to follow those who not only make sense, but have science backing up their theories. 

Thanks for playing,

John

I always thought it would be very cool to not be able to feel pain.  If I were to have superhuman abilities, it would be just that…not to feel pain.  Can you imagine, no more muscle soreness, aches, discomfort…etc…?You could do whatever you wanted when you wanted! 

However, pain is there for a reason.  It is letting the body know adjustments need to be made to the system.  Pain is an indicator that something is amiss.  Pain is our clue to make changes in our program and or current lifestyle. 

I deal with athletes on a daily basis.  Structuring their workouts and rehab to allow for healing and adjustments without being detrimental to the system.  I would much rather error on the conservative side than to attempt to undo negative consequences from an injury and or over training, either physically or mentally. 

So what do you do if you have an painful joint, pulled muscle or some sort of fatigued state. 

1-Prevention is the key.  As many of my mentors have touted and I have referenced in my book; the body must move in three planes of motion.  Moving the body as it is designed to move is the key to a healthy and injury free lifestyle.  When in doubt…load and explode in multiple planes and avoid isolated machine driven exercises.  Get on your feet and move the body as a chain linked system.

2-Be flexible.  First, that means stretching your muscles and joints and connective tissue at least twice daily.  By doing this, body will be more prepared for what you ask it to do.  The second part of being flexible is to add variety to your routines.  Don’t be so rigid as to do the same thing day in and day out. 

Lastly, if your symptoms persist see a specialist.  I’m a fan of a family doc like anyone else, but when you have an orthopedic injury, see an orthopedic doctor or physical therapist to get you back moving in the right direction.

Believe it or not most injuries can be prevented and or overcome by changing or teaching proper movement mechanics.  Tweaking the body and mind to move properly is just what your body ordered.  I believe it was hippocrates who mentioned, if every individual could get just the right amount of exercise, not too little, not too much…we would have the safest way to health.

Thanks for playing.

John

I have the great opportunity to work with high school teams here in Jackson Ohio. I also have the privilege of being on the sidelines for games. Last night was a football game.

It is amazing to me the blame that occurs during these games. I am not talking about the team. The kids are pretty good about being team oriented and the coaches are amazing at taking responsibility for miscues or mistakes.

I am mostly referring to the parents, the ones that sit in the stands and put down the team and the coaches. Jackson has a rich tradition of success in football and anything short of perfection is berated by fans.

It is embarrassing to hear the very parents of the kids on our sidelines booing and yelling derogatory statements about the team and coaches.

 Embarrassing.

I got thinking about how this applies to my life and to the life of my clients.

During the football game there is lots of accountability.

The coaches to the players and themselves, the players to each other and themselves and the parents/fans to themselves and the community.

The point here is that everyone has to be accountable to themselves.

I am accountable to my clients but also need to be accountable to myself as a strength coach/Physical Therapist/ Personal Trainer.

The better “me” I am the better I will be at my job(s). So, rather than point fingers, I could work on improving me (my attitude, my skills) and thus have a bigger impact on those around me.

Are you holding yourself accountable for your fitness results?

Anyone can sit in the stands and point out flaws, blaming someone else. Look in the mirror and start there first.

As my high school coach used to say “If it is to be, it is up to me.” I believe this is where we should all start anyway.

Thanks for playing!

John

Join the Revolution!…Coming soon!

As I woke up this morning in southern Ohio, it became apparent it is getting harder to motivate myself to exercise. 

I blame it on the cold weather.  It’s not like its super cold, but it is 46 degrees.  It is dark at 5:30 and requires more than just shorts and a t-shirt when stepping outside.  I am definitely not a cold weather person, and I really like sunshine to start my day. 

Couple thoughts on how I am combating the problem. 

1. New material.  This comes in many forms, first is new self help/self improvement video or audio programs ( I watch them while I lift).  New songs on my ipod (any type of cardio involves music for me).  Lastly, switching up my routine (different exercises, different order, different rep schemes etc.)

2. Pre and post work out rituals.  I clean, read and have solitude time pre-workout, catch up on emails, list of To-Do’s, help get kids ready for school day post workout. 

3. Going to bed earlier.  If I make sure I get in bed by 10 to 10:15, mornings do not come quite so quickly. 

I’m always glad I make the effort to workout vs sleeping in.  Exercise time for me is the most brain stimulating part of my day…something I really need. 

I would appreciate any other helpful tips to get my butt out of bed…I will use them in a future blog.

Thanks for playing,

John

Join the revolution…Coming soon!

Wish I had a dime for every time someone brought the word boredom into the topic of exercise. It seems most exercise routines aren’t enough to stimulate the most avid exercise enthusiast.

It isn’t like there aren’t a thousand exercise routines on the internet, books and infomercials. You would think people would have plenty to choose from to keep them going.

Why is it that people will try several different routines, none of them seem to work and they still use the excuse of boredom as the culprit?

Is there a common theme here? I believe there is.

Most do not know why they exercise. Those of us who do know tend to make gains and reach fitness goals.

Those whom exercise because it seems like the right thing to do based upon popular opinion, copy room chitchat, or late night infomercials do not make gains and/or reach goals.

Could it be that simple?

Well, ask anyone who exercises on a daily basis. The fact they are exercising on a daily basis should tell you something. There is obviously a reason they decided to do this daily.

Let’s look at anything you do on a daily basis. Obviously you enjoy this activity and reap its benefits. In other words, you know why you do it.

Exercise is no different.

If you understand you will have more energy, feel better, look better, be healthier and possibly enjoy life at a greater level. It is worth your time and a perfect “reason why”.

Once you figure out why you exercise there are several ways to avoid staleness and inject variety.

Change reps, the speed of the exercise, the amount of weight you are using, the position you are in (one leg verses two), change the setting (the room in your house, outside, inside, park, with a group etc.) listen to music, change music, pick up new routines off the internet, pick up a new partner.

Let creativity be your guide. No limitations!

I have even been known to listen to a self help audio program or even watch parts of a movie over the course of the week during my workout sessions.

Variety is the spice of life, don’t limit yours by not using your imagination.

Thanks for playing

John

Join the revolution…Coming soon!

One of the secrets for goal free living according to Stephen Shapiro is to trust that you are never lost. He writes, “There are no right or wrong decisions is life. Just decisions. And there are no failures in life, only opportunities for growth. Taking a detour is not bad. Every seemingly wrong turn is a chance to learn and have new experiences.”

I use to bring this up often when I worked with the women’s basketball team at Ohio University. I would ask the girls “what if you never made a wrong decision?”. This brought a whole new insight to how they played the game.

Clients, whether athletes or weight loss hopefuls, have tried different types of program to reach their goals faster. Many of these programs have failed. This does not mean that they can not take something away from the experience.

At the very least they now know what doesn’t work.

What decisions have you made recently concerning your health and fitness? Are you doing something daily to reach your fitness goals?

Sometimes it is just a matter of taking action. As mentioned above, it is just a decision. If it turns out a detour then it was an opportunity for growth.

My most successful clients are decision makers. In other words, they take action.

I am not saying you should blindly go into any type of exercise routine. Find one that makes sense for your lifestyle and goals and simply make a decision to do it.

It may be a road less traveled, but in the long run, you will be heading somewhere.

If your health is important to you, then it will be an easy decision to make. You can always decide if it was a “right” one or “good” one after you’ve taken the first step.

Good luck on your fitness path. Make your decision today.

Thanks for playing

John

Join the revolution…coming soon!

I am constantly talking to my clients and athletes about focus during a workout. Being in the moment is crucial to fitness and athletic success. Your mind needs to be on the task at hand….not on all the other issues going on in your life.

This carries on to the other areas of our lives.

I tell the same clients/athletes to not stray with thoughts and/or concerns anytime.

If you are in class, be in class; At work, be at work; With your family, be with the family!

When exercising or at practice …focus on the workout/practice!

We end up getting poor results when we do not focus where we need to focus.

I got a good dose of that yesterday.

Spent the day with my girls (soon to be 6 and 10). Early in the day I was thinking of all that needed to be done, woven within Daddy/daughter day. It was obvious to them that I was not focusing enough on their needs and they let me know it with repeated question and frustrated complaints:

“Why are we doing this? Daddy, are you listening? When are we going to do something else?”

The tides turned when I focused on them and their needs …the smiles came out and we relaxed, had fun and had a fantastic day!

My point?

We all have areas of our lives where we need to pay attention to details and be in the moment.

Maybe it is with your family, your job, and/or your workouts? Whatever the case, if you are looking for better results, it might be a matter of applying a little more focus.

As Earl Nightingale reminded us, “You become what you think about!”

Thanks for playing!

John

Join the Revolution!…Coming soon!

Anything that is important to us is worth making time for. Whether it be family, friends, work or exercise. I am constantly reminded by clients of how hard exercise is to fit into their day.

I am a fan of circuits.

What is a circuit? Circuits have become popular over the last few years in the strength and conditioning world. They have been around for decades. The benefit is to do intense exercise in a short amount of time. Thus the popularity in mainstream fitness is their ability to fit exercise into a busy schedule.

How do they work? Circuits can take many forms. In a nutshell, group of exercises done one after another with little to no rest between exercises. The Hip To Be Fit am and pm routine (www.hiptobefit.com) is set up in a circuit.

For example, instead of doing two or three sets of squat to press you would do squat to press, squat turn and press, push ups and rows one after the other with little to no rest. If you are going to more than one set you would repeat the circuit (all four exercises). Circuits are good for strength, strength endurance, balance, Proprioception and tailored the correct way…cardiovascular enhancement. They are a great way to get several exercises in during a single workout session. For those of you concerned about getting exercise into an already overwhelming schedule they are a great “tweak” to your exercise program.

For more information on circuits, their benefits or those involved in the Hip To Be Fit program go to www.hiptobefit.com

Thanks for playing,

John

Join the Revolution…coming soon!