Tagged as: Body

Use Your Bodyweight Anywhere!

@ChannellNicole Exercise Demo

As a Personal Trainer & Nutritionist I develop customized programs for clients from personal training to group fitness and beyond. The number one goal I hear is “I want to lose weight and tone up!”
 
This is almost always followed by reasons why people don’t workout or strength train regularly. my goal is always to teach people to utlize and master their best piece of machinery – their body!
 
Having trouble with balance? Strength? Weight Loss? Muscle tone? Endurance? Adding body weihht training is a great way to achieve any goal! In fact, your body is heavy! To develop stabilization, strength, and gain proprioception (body awareness in space) body weight training is a great place for beginners to start. Even if you’re an athlete, you MUST know how to use your body weight, not just how to benchpress; performance depends on it!
 
The best part of bodyweight training?
 
You can workout anywhere! No excuses are valid to not utilize your own body weight!
 
Want to learn some easy bodyweight moves anywhere? Follow me to get #FITIN1MINUTE Instagram @inspiredbypurpose @channellnicole to add bodyweight ecercises to your routine!
 
@ChannéllNicole
Inspired By Purpose®
Trainer at FIT RENO
Nutrifitt Athlete
Nutrifitt USE CODE CHANNELL10 for 10% off

Interview 2: How Max Bradley Lost 115 Pounds

Welcome back to my second interview with Max Bradley, recent inspiration for many looking to lose weight! Max was featured on Eric Thomas’s video TGIM series in October called “Thank God I Lost Weight:. The video now has over 49,000  views. I’ve had the privlege of becoming friends with Max, and helping share his story.

Max’s goal?

 
“To inspire as many people as possible. If I could just change one life that’s enough, but I want to reach as many as possible.”
Check out the video & enjoy following Max’s journey to losing 115 pounds.
 

INTERVIEW 2

Channéll: What does your current workout schedule look like? How many days of strength? How many days of cardio? Flexibility? Recovery?
 
Max: My current work out schedule is at least cardio everyday for various lengths of time; depending on what I’m doing that day. I lift 4 times a week, and work abs/core every other day. I stretch but not enough. I really should stretch more, and would like to get in to yoga.

Channéll: In the fitness world we often use a principle called F.I.T. which means frequency, intensity, time. In order to bust through plateus it’s important to switch up the routine by changing the frequency, intensity or time, or just changing the workout all together. How often do you change your routine up?

Max: I change up all the time. You have to! Once your body get used to a certain work out you’re only going to get so far before hitting a plateau. I always give it everything I have, every single workout. There’s no other way to do it. Intensity is always high, and I`m always pushing. The time changes a lot too mostly not by choice. If I’m working,I workout during the night. When I’m at home I work out in the mornings and definitely prefer that. There is nothing like a good run outside in the morning sun before the gym.

Channéll:How essential has proper nutrition been in your weight maintainance? How about in the weight loss process?

Max: Nutrition was the most important part. Without a good diet you’re not going anywhere. Getting your eating habits right is KEY. Do research, read articles, knowledge is power. You can do anything you set your mind to if you want it bad enough and are willing to work for it.

Channéll: Have you considered becoming a Certified Personal Trainer yourself?

Max:  Yes I have Iwould love to be a trainer/health coach. I just would love to be able to help others, and see people change for the better.

Channéll:What do you believe it the biggest lie people tell themselves when trying to make a major change in lifestyle?

Max: That they can only push themselves so far, and once they hit their wall they believe they can’t push further. Also, people cheat and don’t hold themselves accountable. They need to make up for it in activity. It’s all about holding yourself accountable. No one is perfect, you will cheat, but if you do cheat, you have to devote extra time at the gym. If I would eat something I know I shouldn’t, I would make sure to spend extra time on my cardio to burn it off. People need to push past their boundaries or they will never know their true limits. People are always satisfied with just going through the motions and that’s not enough!

Channéll:Will you give a sample daily menu and sample workout for someone at home that doesn’t know where to start in their weight loss journey?

Max: When I started this journey I would eat:

Sample Menu

BREAKFAST: 2 egg whites and a protein shake

SNACK:  Fruit

LUNCH:  Salad with very little dressing usually some grilled chicken.

SNACK:  Fruit

DINNER:   2 turkey burgers (with no bread of any kind)

***Please be aware that each individuals caloric and macronutrient needs differ. Please consult your doctor, dietician or fitness professional for guidance on caloric intake needs.

WORKOUT:

When people ask me what workouts I do, they should realize that what I do/did, isn’t goign to work for everybody. For 1) people don’t necessarily have the determination that I do 2) it’s not just a diet, it’s not just a workout, it’s really a lifestyle.The changes made have to be long-term and consistent.

With that, here’s what I did initially:

I started with just cardio 5x per week for about 3 weeks. I started  with 20 mins on the elliptical because I was big and had bad knees, so there was no added pressure; it was the only thing I could do. I used only the elliptical for about the first 4 months. As I progressed, I went from 20 minutes on up to 40 minutes. Then, I would do 40 minutes and add weight excerises. My exercieses were basic curls and just a few machines I knew.

Weight Training:
2-3 sets of 10 reps as little rest as possible

Basic Free Weight Curls 

Shoulder Press Machine

Hamstring Machine

Chest Press Machine

I’d watch people around the gym pick up things also do ur research again! Knowledge is power. If you know areas you want to target look up the best ways to do that.

Channéll: How did you select your weight, sets and repetitions?

Max: I just went off of feeling. I’ve never written down any of my workouts or my weights. I always try to move my weights up the following week. The main thing is to feel challenged, and get a good burn. It doesn’t necessarily matter what weight you’re using if it challenges you.

IF YOU WANT IT BAD ENOUGH, DO WHAT’S COMFORTABLE TO YOU AND GROW FROM THERE. YOU DON’T NECESSARILY HAVE TO COPY SOMEONE ELSE TO BE ABLE TO ACHIEVE YOU GOALS YOU WANT TO GET TO.
 
 -MAX
 
 
We hope you enjoyed this interview!
 
  • Please remember that if you are uncertain of how to properly perform exercises, you should consult a certified fitness professional, and ensure you are researching legitimate information. Do not believe everything you see and hear!
  • Max now is on a progressional strength and endurance training program. Keep in mind that as you progress you physical needs and abilities will change. Your workouts must also change.
  • Nutrition is at least 80% of the results you will see. Consult your doctor, RD or fitness professional for proper recommendations.
  • If you have additional questions please contact me at channell.holmgren@gmail.com subject box: Personal Training + your last, first name.
  • For daily enrouagement, fit tips and helpful resources please follow us on Twitter / Instagram
Myself: @ChannellNicole  @InspiredPurpose  IG: @ChannellNicole
Max Bradley: @MaxBradley70  IG: @MaxBrdly
Also don’t forget to follow Eric Thomas  @ericthomasbtc  IG:@etthehiphoppreacher

Fitness vs Holidays

Fitness vs Holidays…You can do Both!

 
 

Good morning blog readers & fitness enthusiasts! I am very excited today to share with you my recent interview feature with my dear friend at Phil Turner. Phil and I actually met in the gym a couple of years ago, and our cliques hit it off right away. We not only became gym buddies who shared workouts, but quickly became friends sharing meals, nights out with friends, and business ideas. We are excited to finally collaborate for our Fitness versus Holidays series. Check out the interview here! Enjoy!

 
 
 
NEVER GIVE UP ON YOUR DREAMSPhil: Finally! The holiday season is here! A time for travel, family, rest and of course food! While the holiday season is what most of us live for; there are some downfalls to the season that we all dread. Unfortunately, this is one time of the year everyone decides to let their “New Year’s” fitness resolutions subside next to the turkey at Thanksgiving. As the holiday season approaches, do not become a victim and let what you have worked
so hard for all year long, leave your sight.
 
I couldn’t do this one on my own so I had to bring on my favorite partner in crime, Channéll Holmgren. Make sure you follow her on Twitter @ChannellNicole. She is an amazing Personal Trainer, and is working on some amazing projects that will have a deep impact on our community to provide inspiration for life to us all. Also, follow her motivational movement @InspiredPurpose. I’ll let Channéll introduce herself and we
can get right into the things we should all be aware of this holiday season and how to avoid the “holiday slump”.
 
 
Channéll: I`m Channéll, a Personal Trainer, and I currently work in a corporate gym as a Personal Trainer and Bootcamp Instructor. I am an emerging motivational speaker who takes pride in what I have been called to do. I also try to take life seriously as little as possible. I am really excited to announce the launch of my upcoming website in January in which an online speaking community will be launched to help offer development and exposure to aspiring motivational and public speakers as well as entrepreneurs. My passion is for fitness, health and inspiring the lives of others through leadership!
 
Phil, it’s a pleasure finally collaborating as we’ve been talking about for a long time! Now
we’re not talking, we’re living it! Will you also introduce yourself to my followers?
 
Phil:  Absolutely! I am Phillip; I have a strong physical fitness background from doing sports
like Track and Field, Basketball, Weight Training and Boxing. All these things have
helped me define and build my character. Currently, I am focusing on motivating others
through speech. I am helping build my fitness program at my church and working on a
business venture that will impact the lives of anyone looking to change for the person they know they
can be. To sum it up, I am Leader/Manager by trade but driven by my passion to build/develop leaders
while building influential relationships in hope of impacting someone’s life through the Christ in me.
 
The main goal is help people learn how to invest their time into fitness and not just spend it. We have also put together a few questions we would like to answer from each of our perspectives to help out all men & women alike.
 
Channéll: So Phil, I have a few questions for you from our followers. First, what do you find to be the biggest obstacle that keeps people out of the gym during the holiday season?
 
Phil: All the big “stressful” holiday planning! I think with the holiday season we get
complacent and relaxed because we tend to stress and occupy ourselves with other
things to prepare for the holiday season, which builds a great excuse that turns into us
blaming the holiday season for a setback. Ideally, we need to be flexible in our fitness at
this time and switch our workout up to fit into our holiday schedule. Instead of spending
two hours in the gym, crank out a workout in 30-45 minutes. This is good because
realistically your body hits its peak performance within this time frame and anything
after that is a drop off which means your body gets fatigued. How about you Channéll?
 
Channéll: I find EXCUSES to be the biggest obstacle. People seem to completely stop caring about
themselves and their own basic needs just to fulfill the needs of others. While being selfless is not a bad thing, it’s as if the giving season becomes giving to everyone else, and not at all to oneself. This is wrong! It is important to take care of yourself so that you can have a good quality of life to be able to give to others, without causing a huge burden to yourself. While most agree that holidays are “just another day”, few treat
them as such.
 
Okay Phil, you know that people often make any excuse possible. Usually this is year-round and for every event celebrated by food; do you believe this is a changeable mentality? If so, how could people see festivities differently in relation to their health and fitness goals?
 
NO EXCUSES
 
 
Phil: Well Channéll like you mentioned, it is all an excuse. It is just what you said it is
a mentality. The key word here is mental which means you have the ability to change
it but you must have a reason why. Just because there is food in front of you does not
mean it is a must that you eat it all. Eat in moderation. Try doing different things like
drinking water in between bites and have an idea of how much you want to eat before
you even start. If you truly want to change and build a healthier happier you, your
fitness has to hold some time of priority in your life. It has to be a lifestyle which means
you may have to sacrifice to reach your goal.
 
Channéll: Phil? I have noticed my clients and people who ask for my advice about holidays usually
ask about their diet and how to counteract all the sweets they know they`ll be eating.
What advice do you have for people wondering the same thing this season?
 
Phil: There is no way to actually counteract all the sweets, once we eat it there is
nothing we can do, choose wisely. I would recommend trying to make healthier snacks.
Many things we love can be made with healthier ingredients and substitutes but still
taste great. This will help your calorie and sugar intake. If you must have some chocolate
or candy; try eating it right before you exercise. This way you can use the sugar to give
you a boost in energy and use it for fuel. At the end of the day, you still have to watch
your caloric intake; there is no substitute for the calories. Remember, the flavor doesn’t
last as long as the fat does.
 
Channéll: Again, EXCUSES are detrimental to results. My advice is simply to stop making excuses.
You may think that there is validity in abusing food for the sake of a celebration or season, but really there isn’t. This may seem harsh but the truth is that it is not just one day or celebration we are speaking of, it is many days year round! We see this especially with so many holidays from October-January.
 
While we all agree that food is social (which isn’t necessarily a bad thing), it is important to recognize when this social aspect of life becomes a problem and puts your life and health in jeopardy. Partaking more frequently in abuse of food and alcohol significantly increases your risks of not achieving your goals; which leads to discouragement and a nasty, unhealthy cycle.
 
SET A GOALThe best way to beat this is to not forget about your goals or set them aside! Keep your goals in the forefront of your mind. Keep yourself conscious of your goals will help you respond appropriately to eating excess amounts of food or skipping a day at the gym when you’re scheduled to go. Keep yourself aware and accountable; no matter the circumstances. Now, this doesn’t mean that you shouldn’t indulge from time to time; however indulgence and abuse are totally different. Let’s be honest, it doesn’t take most of us a holiday to want to celebrate and over-indulge!
 
 
Phil: Channéll, last but not least, I am going to get a little personal here but only to let
the follower’s know we all face some type of trial and tribulations. What are some of the
obstacles and experiences you have had with the holidays and your fitness achievement?
 
Channéll: For me, I have struggled in the past with traveling. It’s not the traveling part that gets me, it’s
the overbooking myself when I visit home for a few days. It seems impossible to see and catch up with
everyone. I’ve overcome this with purchasing a gym pass as soon as I get in to town. Another obstacle,
are grandma’s cookies! We bake every single year together. I’ve limited myself in the amount of food
that I`ll let myself eat. In this case, less is more!
 
Phil: I love it!! Thank you Channéll for co-hosting this one with me, I think we got some really
good things answered. Stayed tuned as we will be posting more information on how to
obtain your goals this holiday season and some pretty cool tips on how to get there.
Remember fitness is a lifestyle not a good behavior for just the moment. Do not become
a part of the crowd that drops fitness to eat and drink everything that touches the table.
It is easy to get complacent and also remember once you stop; it is that much harder to
hit the gym hard again.
 
Don’t let the Holidays beat you, beat the holiday first. 
Do not underestimate the power of momentum!
 
 
Follow us on Twitter:
 
 
 
You can find the original blog post on Phil’s blog here: Fitness vs Holidays

The Testimony of Max Bradley: "How I Saved My Life"

 
As a Personal Trainer and emerging Life Coach / Motivational Speaker, I am always seeking knowledge and inspiration for myself to pass on to my clients, and the lives I influence daily. A major part of my catlyzed process I can attribute to speakers like Tony Robbins, Tara Mohr, Joshua Metcalf, Zig Ziglar, and Eric Thomas (aka ET The Hip Hop Preacher   (to name a few!)
 
Eric Thomas has had a special effect on me, as he has  “Lit a fire..!” for me with his words of response to my ideas. In his words, he told me “Get it done!” But, I am not the only one who has truly been hammered down by his enthusiasm and powerful words!
Recently, ET released his T.G.I.F. video series featuring a man by the name of Max Bradley entitled “Thank God I Lost Weight”. As soon as I saw Max’s story (via Twitter), I had to get ahold of him. As a fitness professional, and someone looking to bring together an online community of aspiring speakers, Max’s story is powerful! I’ve personally shared it with my clients and family, and want to share it here with you (if you haven’t already seen it!)
 
 
 
 
 
 

Max was kind enough to do an interview to with me to further get his story out there to my viewers in hopes of further inspiring others with his weight loss journey! 

This is what he had to say…

 

Me: Who are you? How would you define yourself as an individual?

Max: I`m 24 yrs old ,and would describe my self as a outgoing, dedicated, motivated and always striving to be the best person I can be. No matter what I’m doing: from work, to working out, or sports I always want to give and do my best. Love pushing my limits and seeing what possible.

Me: Tell us about your life and goals

Max: I live in Oak Park, Michigan currently. During the day, I work inventory control for a company that liquidates furniture stores, so I get to do a lot of traveling.

My goal is to inspire as many as I can with my story. Eventually I also want to get into personal training and motivational speaking, I know first hand what a lot of people are going through, and definitely feel it’s a callling of mine to help. I also, as a more of a personal goal, want to move out west somewhere and start this journey from there.

Me: What’s your story? Share your struggle…

Max: Well, I was always on the bigger side (never really huge) early in life. I always played sports so that kept me fit in school, but after high school and organized sports, I progressively got bigger and bigger. During the weight gain, I would try diets here and there, and  started doing a little working out; nothing serious.

I  was even offered money to lose weight, I tried to lose weight for girls I liked too, but nothing ever stuck. I was always doing it for the wrong reasons. In July 2011, I weighed in at 295-300 lbs. I was going out for a job in Alexandria, VA. They had this amazing gym and indoor basketball court (gym from the video). I said too myself,  “It’s time to stop living this way. You had your fun, it’s time to man up and change things”.

Me: What was the hardest part about being almost 300 pounds?

Max: I just decided I was sick and tired of being sick and tired just like ET said. I knew it was my shot for a better, healthier life was now and I had to run with the opportunity. The hardest part was just looking at my self and being so unhappy with myself; knowing that I did this to myself. I was disgusted. Another hard part was my physical limitations. Not being able to do what my friends were doing because of my size.

Also,  (I never really told this story before because it was the most embarrassing thing of my life), but I went with some friends of mine we waited in line for bout an hour for a ride. When we got there, I couldnt fit in the harness to the ride and had to get off. It was embarassing. All of these things inspired change…

Me: What changes did you make to your eating and workout habits?

Max: I was in the process of quitting pop/soda drinking and eating fast food. Then, I stopped eating fried foods. At the time, I was working about 65 hrs a week, but committed myself to working out after work every night. I also did tons and tons of research on what to eat, what boosts metabolism and started eating the right way.

I started small because I didnt really have a clue on what I was doing. I did this all by myself: no trainer, no nutritionist. So, I went with what I knew didn’t work to determine what I should do. For example, I knew that running on the treadmill killed my knees, so I decided to try the elliptical instead. That process started slow, about a mile at a time. It took me 20 minutes the first time to get that mile in.

I progressively got faster and after 2 weeks of just cardio. I continued to do a lot of my own research on the best type of work outs to do, attempting to find anything that was working for other people. I also watching other people workout at the gym.The bottom line is that I wanted change!

YOU REALLY GOTTA WANT IT AS BAD AS YOU WANT TO BREATHE…

Me: Is being FIT, in your opinion purely physical, or do you feel that it’s mental too?

Max: Being FIT is 90% mental for sure. the physical part of this was nothing compared to the mental hurdles I had to jump over. Your mind is a very, very powerful thing. Without having a clear focus and the right environment, you’re not going to achieve anything you want in life; not just weight loss.

 
POSITIVE MIND = POSITIVE OUTCOMES

Me: How do you KEEP your weight off?

Max: Keeping the weight is the hardest part.  If you saw ET and Giavanni Ruffin’s HBDYWI Part 1 & 2, after I  lost weight is were my personal part 2 started. Now I`m redefining the grind, by still eating healthy and continuing to workout. If I stray (which everyone does sometimes), I still know I could put in that work!

Also, always switching up routine, and not always going to the gym to work out! I like to take it outside and get creative with what I`m doing so I never get bored. I also always set new goals. Always striving for that perfect you! The only thing I can think to add right now is that I did  is a trainer. I did all the research my self and did not have any expert advice of a trainer or nutritionist; now I want to become an expert! People need to hear my story to help them overcome battles such as mine.

Me: What advice do you have for others looking to acheive a huge weight loss goal, or goal in general?

Max: Don’t be scared to watch others! To me, it’s the best way to find new workouts.  You have to hold your self accountable, and if you eat extra or things you shouldn’t, you gotta put in that extra 10-15 mins in the gym that night no excuses/no days off from not only working out, but living that healthy lifestyle.

For me, after I initially lost weight, I fell into this place of over-confidence because you got all these people telling you how good you look and how amazing you are. With all the attention, I lost track of my goals and felt complacent on where I was at. I  started eating whatever I wanted because I thought I was invincible and shot up 15 lbs quick. That was hard, but I  looked at my self and said “You came this far don’t go backwards now”.

So it was gametime fo rme. I had to not only re-lose weight I gained back, but had to get refocused and really lock it down; which I did. The KEY to all of this is doing it for YOU, because  no one else but your self is going to chose to eat that salad over fast food for you, and only YOU are going to drag your ass to the gym after working 10 hours everyday. When you want nothing more than to lay in bed and pass out, but you do it anyway is when it counts the most.

This goes for most things in life, no ones going to hand you anything you gotta work for it, So once I got back to the gym, I hit it even harder!

Anything you want in life is obtainable by hard focus and determination.

Me: So what are you doing now to further your goals?

Max: Currently still grinding a pushing limits! I am also trying to become a personal trainer and would love to motivational speaking to help others!

Me: Who inspired you to finally make a change?

Max: At the beginning I just started for me, but throughout this process I have found huge influence, and one of the biggest would be my boy ET. Hearing his speeches changed my whole outlook, and really lock down that focus, Also Giavanni Ruffin ! His ambition to succeed is amazing. He is a good role model for hard work,  and seeing what it takes to perfect the you!  Im also a huge skier, I love it with a passion, and my all time favorite skier is Tanner Hall.  He has over come 2 signifigant injuries to where no body thought he’d ever fully recover, but he put in that work through had his road blocks he’s coming back.

Me: You want to become a Personal Trainer now that you’ve lost so much weight & literally saved your own life; what do you want to say to inspire those who are currently struggling with their weight?

Max: I would like to tell you guys your not alone out there, people change their lives for the better all the time, YOU CAN DO THIS!! Keep grinding, stay focused and never, ever let someone tell you you can’t do something. Make sure your doing it whatever it maybe for your self and the right reasons because if your doing it for someone else or the wrong reasons it will never stick.

Throughout your journey you will hit road blocks, might even go backwards, but never let your self get down because one bad meal, one bad work out wont ruin month/yrs of work. So stay positive and hold your self accountable because in the end your only lying to/hurting your self.

So there you have it! To all of my clients & readers, make sure to check Max out on Twitter!

 
@MaxBradley70
@EricThomasBTC
@Giavanni_Ruffin
@TannerHall
 
 
 
 
 
 
 
 
*Disclaimer *
I am in no way affiliated with Eric Thomas or Giavanni Ruffin, or any other name mentioned in this blog, other then looking up to them as motivators and life changers! I am simply using this opportunity to help Max further get his story out via my blog, provide opportunity and knowledge to Max in the fitness and speaking reals through my website, and reach my clientele and 8000 viewers in hopes to motivate them regardless of their current struggle! Links to all websites on here are courtesy links to give credit where it is due.

Testimonial: Meet Aleta Simmons aka Leeta

Age: 28

Pounds Lost : 28

Backstory: Mother, Wife, Tattoo Lover, Former Quitter, Current Inspiration

THEN
NOW

Having a difficult time believing in yourself? Have you given up? Well, meet Leeta! A wife, mother and former quitter…

Leeta’s Story:

I have never been very athletic when it comes to sports, but I grew up dancing and went to a very competitive performing arts high school. After 13 years though, it took a toll on my body, especially my knees. After graduating, I never danced again. I tried here and there to build a regular fitness routine, but nothing ever stuck. I had almost constant pain in my knees and couldn’t find any exercises that helped; to make it worse, the best advice I got from doctors was “if it hurts, don’t do it.” Eventually I just gave up.
When I had my daughter 8 years ago, I gained 55 pounds during pregnancy. Though I lost most of the weight, I know what I gained caused further damage to my already weakened joints. Several years later, I started gaining weight again, and I’m not even sure why. I just became less and less active and steadily gained about 10 pounds a year over the last 3-4 years. When I did try to work out, I got discouraged quickly. One trainer several years ago even told me not to even try to run on a treadmill with my knee problems but to stick to other equipment.
During the summer of 2011, I started thinking about joining a gym again. I wasn’t even concerned with how my body looked at that point, but I knew I was unhealthy. I was tired all the time, my stomach always hurt, and I knew it was time to do something, but I still lacked actual motivation. In January of 2012, two friends of mine mentioned they were going to check out a gym in town, and I asked if I could tag along. None of us even planned on signing up for a membership that day, but we all did and agreed we’d go together on a regular basis. We met with a trainer there who wrote out a 20 week program for us, noting our goals and listing what cardio and strength training we should focus on every day.
I didn’t even start this year with a goal. In fact, I didn’t even take any “before” pictures of myself because I never expected to see the results I do now, 8 months later. Little by little, I realized there was a lot I could do to succeed. I paid more attention to the types of foods I was eating and how often; I’m a vegetarian, so I have to be very conscious of getting enough protein in my diet. When I first started working out, I was exhausted and hungry ALL THE TIME.
In June, I started taking Channell’s free to the community, Shape Up Reno Bootcamp, and I feel like that really kick-started my body. I had definitely made progress by then and begun losing weight, but I feel like my weight loss has been supercharged and much more steady over the last 3 months. I’ve only been weighing myself about every 3 weeks, and have been down 3 pounds each time the last several times I’ve weighed. To date, I have now lost 28 pounds since January of this year. I now feel like I have a clearer goal in mind, and for the first time it seems possible. A year ago I would have told you I couldn’t run from my bedroom to the front door if my house was on fire; now I go for regular jogs around my neighborhood on days I don’t make it in to the gym!
As I mentioned, I didn’t start this because I was necessarily upset with how I looked, but I wasn’t happy with how I felt. Now I feel healthier, I’m stronger than I’ve ever been, and I’m certainly not complaining about the 3 sizes I have shed!
Johann Wolfgang

Healthy State of Mind

Keeping a healthy state of mind is absolutely critical to success in performance demands on every level, in every aspect of life. You’ve heard the phrase “Attitude is Everything!” Well, it is!

In a world of high energy performance demands in every field, a full schedule can quickly become chaotic without proper planning on a physical and mental level.

 

You’ve heard the saying that all activity is 90% mental and only 10% physical, well that’s true! It’s true of athletes, and it’s also true for you. Whether you have a tedious desk job in which you must pay close attention to numbers and detail, or your have a physically demanding job of a construction worker or physical trainer, you must be mentally prepped and rejuvinated each and every day.

 

How does one go about attaining a healthy state of mind?

The answer is simple – Make the choice.

As easy as it may sound, it really is that easy! Only you hold the power over controlling your thoughts. It’s extremely important to mentally train yourself to reroute your thinking when your mind becomes filled with doubt and negativity. Make a concious effort to replace negative with positive. When it comes down to it, your key is GRATITUDE. Be thankful even in the most difficult situations. As hard as that may seem, if you are living then you still have a purpose!

What are some practices to help train my mind toward positive thinking?

  • Meditation
  • Prayer / Spiritual Feeding
  • Silence
  • Journaling
  • Affirmations / Guided Imagery
  • Reading

How can I put what I learn in to practice?

Start with a focus and practice! Practice requires action not thought! In other words, put your thoughts in to action!

Become really good at the first practice that feels good to you (you’re more likely to follow through with incorporating it in to your daily routine). Then, continue to build and set goals for yourself each week. Continue incorporating “you time”, “family time”, “friend time”, “God time” every single day. We all know that work is a given. Particularly if you’re in a position in your job or career that you don’t like, make sure you emphasize your gratitude in the areas that tend to give you the most anxiety.

Practice these things, and soon you will find open doorways that will lead you to a more fulfilled position, whether personally or professionally or BOTH!

What can I do on a physical level to reroute my thinking?

Exercise! This is a no-brainer here. We all know that exercise is good for our health in our functional, everyday lives. You do not need train like an athlete to benefit from exercise (though some of us strive for that level anyways)! It can be as little as taking walks, or as physical as competition in a sport. The main thing is to keep your body in motion! Bodies in motion stay in motion!
 
Nutrition! Proper eating and water intake is aboslutely essential to functionability of the human body. You can not expect to mentally focus or function at a high capacity if you neglect your physical needs to operate at optimum energy levels. The same holds true in reverse – You cannot function optimally on a physical level if you do not have the right state of mind.
 

How do I identify where I need improvement?

That answer is simple – ask those around you. Trust me! People will be willing to offer constructive feeback if you are open to it. Don’t have a great support system? Hire a coach or find a willing mentor who has your best interest in mind. This person should be someone emotionally neutral to you (in most cases), and someone of the caliber of success you wish to achieve. This person is your go to person (or people), and can help you identify areas of struggle that conflict with your success and state of a healthy mind. This person can and should also teach you valuable lessons about how to construct a better support system of indivuals around you. Even if you do have an excellent support system, a coach / mentor is still a good idea for unbias feedback!

 

What are some resources I can explore?

 

 

Most of you know I read a lot! I am also in to seminars, webinars, and watching speakers. When I`m really busy, I turn to audio CDs or YouTube clips in my car during commute times. No matter what you turn to in your quest for knowledge, give yourself options. Circumstances are rarely, if ever ideal! Make it work.

 
A few of my personal top favorites recently:
 
BOOKS
 
The Power of Now – Eckhart Tolle
The Power of Who – Bob Beaudine
The Travelors Gift – Andy Andrews
It’s Your Time – Joel Osteen
The Bible – God
 
SPEAKERS
 
(Check out his mixtape & also his book! I`m a huge fan)
 
(Also check out his affirmations & guided imagery iPod/iPhone apps!)
 
 
 

What’s the most important part of a healthy mind?

The most important part of having a healthy state of mind is believing that a healthy mind, is just as important as having a healthy body. The truth is that no outer transformation will ever be lasting or fulfilling without inner growth and tranformation coinciding.
 
Get healthy and decide that a healthy state of mind is essential! Make the choice.
 
 
 
Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.
 
 – Earl Nightingale

Kindness: Not so Random

Today I lead a busy day, like most every other day, but found myself touched by a specific individual I didn’t even know. After an early and filled day with clientele at the gym, I headed off to go teach at City Hall downtown Reno for the Shape Up Program I’ve had the pleasure of being a major part of.

When people love us even in the shadows of our darkness,
they shine on to us their light…

On my way I decided to stop at Walgreens to buy some cold water for the hot outdoor bootcamp about to take place! On my way in, I noticed a young man who was covered in dirt and a somber look on his face. He was probably about 20-25 years old. As I passed him, I smiled and couldn’t help but think about him when I got into Walgreens. I looked around for something to buy him, and felt lost. I didn’t want to offend him, but wanted to help at the same time. I decided on Trident gum (I know he hasnt brushed his teeth), Gatorade (every man loves the red kind), water, and mixed nuts (high in caloric density).

As I walked out, he politely aqsked me if I had a dollar to give him to catch the bus. I informed him that I did not have cash, but instead handed him the bag telling him I purchased those things for him. He seemed taken back before he looked at me square in the eyes, and I could see the person underneath the filthy external appearance and the unapproachable demeanor I saw when I walked in to the store. He thanked me. I said “you’re welcome” as I walked only a short distance to my car. Looking back at him, I watched a college-aged couple throw a quarter at him and heard it bounce to the ground; obviously in the most demeaning and cynical way. The young man did not say anything, but instead went to pick up the quarter silently. I felt horrible for him. My heart could not let me just rush off to teach my class; even though I had only 15 minutes left to get there and set up.

So, I found a receipt in my car, and wrote down a website that I felt could inspire this young man. WWW.ETINSPIRES.COM. One of my favorite motivational speakers and life coaches that was once himself homeless. I walked back to the young man and told him of the website, and that I was unsure of his present situation, but that I also know what it’s like to be alone and down and out. In fact, I was once myself “homeless” living in a motel in Reno trying to pursue my destiny. Again, he seemed shocked.

At this point, he couldn’t look me in the eye. Emotions surfaced, as he tried to surpress them, and all he could do was thank me. He asked what this guy Eric Thomas does. I told him that he was a speaker and life coach who has overcome struggle, and has personally helped me see my life more clearly. He assured me he would “check it out”. I walked away feeling sadenned, and wanting more time with him. However, I knew it wasn’t the time or place. I can’t save the world, but I can only plant a seed.

As I drove off, I watched the young man’s gaze follow me all the way down the block. I didn’t even get his name, but somehow I know I have to have had an impact. And guess what? Even though I was running late for my set up, not one single person showed up on time today. Nope! Not even the director Andy Bass, named 1 of 100 Most Influential People in Reno! He always helps me set up for my class. This tells me that this was no “coincidence.”

Maybe taking a few extra minutes even though I was running late could be strong enough to save his life. You just never know where God will place you, and I believe it’s our duty to act when he feel our heart strings being tugged on.

Now, I`m not using this story to boast or to say that you should give to every needy person you encounter because that is impossible. What I am saying it that is so important for us to recognize life outside of ourselves, and help others in need. The more you give the more you get! But, do not give expecting anything in return.

Today my heart was truly touched as a young man was willing to listen to me, allow me to help nourish him (even temporarily), and even in the hardest of situations that he seemed to be encountering, he trusted me enough or was desperate enough to reveal some emotions to me. For anyone who knows anyone down and out or on the street, this is a difficult barrier to break more often then not.

Imagine if our community of people all helped plant a seed one life at a time. Could you imagine the turn around in the poverty and the depressing nature of someone struggling? I can see it…

My life today was put in perspective by a young man who doesn’t even know my name. I think he helped me more then I helped him. I helped him on his path, and he helped me on mine…

 

 

When our path is lit, we can gain confidence
in the journey of our destination knowing that
our path leads to somewhere beautiful.

Is your life in perspective?

Act as if what you do matters because it does! YOU have the ability to change lives! To save lives! To live your life fully and your dreams.
 
It all starts with sowing into the lives of others…

Workout Recovery: Tips on How To Recover

Today I want to give you some tips on properly recovering from your workout by request.

Drink lots of water

  • Perhaps one of the most overlooked nutrients is water. Remember your body is composed on maily water, and its important for metabolism, tissue repair, and flushing of toxins.

Eat Properly

  • One cannot expect optimal performance or recovery from training without proper nutrition. Ensure you are taking in enough calories for your BMR and activity levels. Without this, you will not see the muscular gains. This includes proper supplementation based on performance desires, needs and recovery times.

Cooldown

  • This is very important (just as important as a warmup!) By slowly lowering your heart rate & respiration you also allows your muscles time to start recovering and repairing before your next workout. Cooldown also helps your body release toxins (such as lactic acid), and allows your mind and body time to process the intensity of your workout.

Stretch

  • This is imporant to cool down the muslces, promote flexibility and proper range of motion to return, decrease muscle pain / stiffness, allows levels of adrenaline in the blood to be reduced, may help decrease DOMS,  and also helps release toxins from the muscles.

Rest

  • This is a no brainer, but often not built in to a training program. Your body must rest and repair to function at optimal levels for performance. Rest time is different for every person, and each persons body may need to rest for various lengths of time. Rest is essential.

Active Recovery

  •  Continue doing something! Sometimes it is not necessary to rest completely. There have been some studies done that conclude that active recovery can help promote toxin waste extretion, and help improve muscular recovery. It’s also important to note that while resting a sore area of the body, you can work on a completely different muscle group. Bottom line – stay as active as possible! Don’t overstrain your muscles but keep your body in motion and engaged daily.

Get a Massage

  • Not only does a massage help reduce stress levels, but also releases the fascia (connective tissue) & muscles to release knots, tension and toxins. Massage can help promote overall wellness benefits, and increase recovery time for intense workouts. Just remember to hydrate!

Self Myofascial Release (Foam Roller)

  • The foam roller offers many benefits of massage, but is used at the gym or in your own home. Foam rolling can help reduce injury, stress levels, chronic pain, help reduce muscular pain associated with DOMS among other things. Foam rolling is used by physical therapists, personal trainers and athletes alike. Everyone can benefit from foam rolling!

Ice Bath

  • Many athletes use ice baths to help soothe their muscles, often by alternating hot and cold therapies, and some studies have even showed increased sports performance and recovery times using this method.  The idea behind an ice bath is that is constricts the blood flow to the body by pulling blood away from the core, and once heat is applied (or removing the body from an ice bath), blood flow will return to the “injured” area; thereby supplying fresh oxygenated blood for recovery. Even if you’re not an athelete, you can enjoy the benefits of ice bath which include: repairing of muscle tissue, less muscular pain and stiffness, can help induce sleep, and prevents injury. There are many different studies that indicate different benefits, and while some are inconclusive one thing is sure. You`ll feel better! This form of therapy is also holistic and inexpensive.

Don’t Overtrain – Listen to Your Body

  • The best way to recover properly without have to take days, weeks or in some cases months off is to avoid overtraining. Some symptoms of overtraining include: headaches, sudden decreased performance, feelings of lethargy, pain in muscles and joints, insomnia, increased injuries, changes in appetite, loss of passion. While overtraining is more common in athletes, it can affect anyone. Please educate yourself, listen to your body and be your own advocate! Stay disciplined, but train smarter! Not just harder… You need a well structured program to help avoid this problem and injuries. Consult a fitness professional if you are unsure of how to do this.

You have only one body….