Don’t Move a Muscle…

Don’t Move a Muscle!

During this phase of our T3 training program our T3 clients have “enjoyed” one session per week of Isometric Exercises.

We have gotten some good feedback on the Isometric sessions so I thought I would share with you what Isometric training is and why it can be an important part of your training program,

What is Isometric Training?

Every muscle in your body contracts several different ways.  One way for our muscles to contract is concentrically.  A concentrically contracting muscle is being shortened.  Think of curling a dumbbell up to your shoulder, you are shortening the bicep muscle group when you are concentrically lifting/curling the dumbbell.

Another way for our muscles to contract is eccentrically.  This is when our muscles are contracting and lengthening at the same time.  Think about that same dumbbell bicep curl that I mentioned and now lower it until your arm is straight.  You are contracting and lengthening the bicep muscle group as you are lowering the dumbbell.

A third way for your muscles to contract is isometrically.  This type of contraction happens without the muscle(s) changing length.  The muscles are static in a particular position.   A few good examples of isometric exercises when done correctly are:

Hardstyle Planks

Split Squat Holds

Squat Holds

Chin Up/Pull Up Holds

Push Up Position Holds

Band Pull Apart Holds

Farmers or Suitcase Kettlebell Holds

The term “holds” is a dead giveaway for an isometric exercise.

What makes Isometric training beneficial?

One of the main benefits of Isometric training is activation.

The body is able to activate nearly all available motor units in the muscle or muscle groups which is difficult to do with the other two types of contractions.

If you have ever held an isometric contraction for 6-10 seconds, you will know exactly what I mean by “able to activate nearly all available motor units in the muscle or muscle groups”.  Creating as much muscular tension as possible will activate more motor units and therefore help you to become stronger.

Back in the 1950s, researchers Hettinger and Muller found a single daily effort of two-thirds of a person’s maximum effort exerted for six seconds at a time for ten weeks increased strength about 5% per week, while Clark and associates demonstrated static strength continued to increase even after the conclusion of a five-week program of isometric exercises.

Another benefit of Isometric Training is if you have an injury or a “sticking point”, (think midway through the push up when your lower back begins to sag) you can train in that particular joint range risk free while improving strength.

Isometric training is used widely in physical therapy settings to retrain the muscle(s) to activate.

Isometric training is another way to help you get stronger.  At Pinnacle we are always looking for ways to make you stronger, more resilient and help you reach your goals more quickly.  At Pinnacle we are always looking for ways to make you stronger, more resilient and help you reach your goals more quickly.

A Hard Habit to Break…

My 7-year-old son Brady recently went to the dentist.  He got some good news and some bad news.  The good news, NO cavities!  The bad news, he has to stop sucking his thumb.

Once the check-up was complete the dentist came back in to talk with Brady about sucking his thumb.  She told him he needed to stop sucking his thumb immediately.  She told him how bad it was for the shape of his mouth and his teeth.  He listened to her and agreed to stop sucking his thumb.  Prudence and I talked with him afterward and he said he was ready to stop sucking his thumb.

He did great for the first few days.  We were all very impressed with Brady’s discipline.  As much as he wanted to suck his thumb he didn’t.  Even when he held his “blanket” he wouldn’t suck his thumb.  He stayed strong for those first few days.  We kept telling him how proud we were of him and that we knew this kind of change couldn’t be easy and that he was doing great!

One night last week while I was laying down with him before he fell asleep, I told him again how proud I was of him.  While I was talking to him I noticed that he had his back to me holding his blanket.  When I finished talking he began to cry.  He told me he wanted to suck his thumb SO bad but knew he wasn’t supposed to.  After two days of diligence his will was broken.  I tried to console him but he wasn’t having it.  He asked me to leave him alone and I did. When I went back into his room to check on him he was asleep without his thumb in his mouth.

Can you imagine what it must be like to stop a habit that you have been doing ALL your life and on top of that, it started while you were in your mother’s womb?

Add to that, every time you look at your hands you are reminded you could start the habit again.  And, it doesn’t cost you anything to start again and you don’t have to go anywhere to get your “fix”. All you have to do is stick one thumb in your mouth and everything will feel right again.

I wouldn’t have made it out of the dentist office!

So why am I telling you a story about my son sucking his thumb?

I think we can ALL relate to the difficulties of change.  Some change is harder than others but change is rarely easy.  Watching my son go through this process, I thought all the habits we try and change:

• Reducing the amount of processed food we eat
• Cutting out soft drinks
• Moderately consuming alcohol
• Moving more and moving better
• Going to be earlier
• Reducing our stress levels
• Controlling our social media consumption
• etc…

It also made me think about all the triggers we have around us that trip us up on our path to success.  Sometimes it is easy to spot a trigger, like a blanket in Brady’s case.  Other times it isn’t so easy to see or feel the trigger.  But once we identify the trigger we can take steps to remove it.  If we can remove the trigger most of the battle is won.  Without the trigger cuing us to repeat the habit we can begin to eliminate it.

Are there any triggers that you can identify?

Are there any you are ready to remove so that you can move closer to your goals?

I have noticed that Brady’s blanket now spends more time on the floor out of view than it has in the past.  It is kind of sad, but I know once he no longer reaches for his blanket he will no longer have the desire to suck his thumb.

Growing up is not for the weak!

A Hard Habit to Break

My 7-year-old son Brady recently went to the dentist.  He got some good news and some bad news.  The good news, NO cavities!  The bad news, he has to stop sucking his thumb.

Once the check-up was complete the dentist came back in to talk with Brady about sucking his thumb.  She told him he needed to stop sucking his thumb immediately.  She told him how bad it was for the shape of his mouth and his teeth.  He listened to her and agreed to stop sucking his thumb.  Prudence and I talked with him afterward and he said he was ready to stop sucking his thumb.

He did great for the first few days.  We were all very impressed with Brady’s discipline.  As much as he wanted to suck his thumb he didn’t.  Even when he held his “blanket” he wouldn’t suck his thumb.  He stayed strong for those first few days.  We kept telling him how proud we were of him and that we knew this kind of change couldn’t be easy and that he was doing great!

One night last week while I was laying down with him before he fell asleep, I told him again how proud I was of him.  While I was talking to him I noticed that he had his back to me holding his blanket.  When I finished talking he began to cry.  He told me he wanted to suck his thumb SO bad but knew he wasn’t supposed to.  After two days of diligence his will was broken.  I tried to console him but he wasn’t having it.  He asked me to leave him alone and I did. When I went back into his room to check on him he was asleep without his thumb in his mouth.

Can you imagine what it must be like to stop a habit that you have been doing ALL your life and on top of that, it started while you were in your mother’s womb?

Add to that, every time you look at your hands you are reminded you could start the habit again.  And, it doesn’t cost you anything to start again and you don’t have to go anywhere to get your “fix”. All you have to do is stick one thumb in your mouth and everything will feel right again.

I wouldn’t have made it out of the dentist office!

So why am I telling you a story about my son sucking his thumb?

I think we can ALL relate to the difficulties of change.  Some change is harder than others but change is rarely easy.  Watching my son go through this process, I thought all the habits we try and change:

• Reducing the amount of processed food we eat
• Cutting out soft drinks
• Moderately consuming alcohol
• Moving more and moving better
• Going to be earlier
• Reducing our stress levels
• Controlling our social media consumption
• etc…

It also made me think about all the triggers we have around us that trip us up on our path to success.  Sometimes it is easy to spot a trigger, like a blanket in Brady’s case.  Other times it isn’t so easy to see or feel the trigger.  But once we identify the trigger we can take steps to remove it.  If we can remove the trigger most of the battle is won.  Without the trigger cuing us to repeat the habit we can begin to eliminate it.

Are there any triggers that you can identify?

Are there any you are ready to remove so that you can move closer to your goals?

I have noticed that Brady’s blanket now spends more and more time on the floor out of view than it has in the past.  It is kind of sad, but I know once he no longer reaches for his blanket he will no longer have the desire to suck his thumb.

Growing up is not for the weak!

Committed to Your Success,

Adam

Waking Up With A Foot In My Face

Should I Have Just Given Up

Every night I lay down with my son until he falls asleep, and then I go into my daughter’s room and lay down with her until she falls asleep. Some nights I fall asleep as well and wake up wondering where I am and why is there a foot in my face.

Two weeks ago, on a Sunday, I laid down with my daughter Logan, not expecting to fall asleep but the next thing I knew it was 2am.  I walked into my bedroom and fell back to sleep.

The next morning I woke up and realized that I had skipped a day of meditation practice.  Up to that Sunday I had strung together 45 consecutive days of 10-minutes per day of meditation.

I was frustrated that I didn’t take time earlier in the day on Sunday to meditate and kicked myself for breaking the momentum I had created.

I knew I had two choices;

• I could start again on that Monday
• Or, I could sulk about not being consistent, screwing up, backsliding, not following through, etc.. and throw in the towel.

I chose to start the practice again.  As of writing this I have 15 days consecutive of meditation.

I am not writing this message to tell you to meditate, even though it wouldn’t hurt, I am writing this message to say it is okay to fall short of our goals as long as we begin moving again to achieve what we want.

When we let something or someone interrupt our forward progress, do we commit to NOT letting it happen again and take action to ensure we begin again?

Or, do we get stuck in the downward spiral of self-pity, excuses, feeling sorry for ourselves, and not taking responsibility for our actions?

I know I have been guilty of staying in the latter category for far too long on some things in life, but I knew in this particular instance without starting again I would not receive the benefits of a few moments of quiet each hectic day.

Going through this little experience got me thinking that my clients probably also experience this same feeling when they miss a training session or two, or a week or a month or more.

I also know from personal experience if I stay inactive and do not recommit and take action sooner than later it only gets harder and nearly impossible to start back up again. 

Is there a goal that you have quit striving for because you missed the mark, took a day, week, month or year off and think it is too late in the game to get started again? 

It is never too late to start again.  Sometimes the goal isn’t even the thing we need. Sometimes it is the process of reaching the goal that is what we need.

Start as small as you need to so that you get started. 

• If you have been out of the gym for too long let us know and we can help you get started again.
• If your nutrition habits are not where you want them to be let us know and we can help you get on a better path. 
• If you need to set a new goal or re-commit to a goal and need an accountability partner we can help.

Pinnacle is more than just a place to “workout”.  We are here to help you do life better!  If we can help let us know.

Don’t Wait for Things to be Just Right

I was at a Leadership Corpus Christi application (talk to me if you are interested in applying) function two weeks ago and was introduced as a personal trainer to one of the applicants.  She immediately told me she that she needed to start doing more “fasted cardio”. 

My first thought was, “why is she telling me this”? 

When introduced to a financial advisor I don’t immediately tell them I need to deposit more money into my Roth IRA, but she and many other people I meet feel the need to immediately tell me these things when they find out what I do for a living. 

My second thought was, “why was she waiting to fast before doing cardio”? I know some of the research about fasted cardio but I was more interested in WHY she wasn’t just getting the cardio done, fasted or not. (This is how my crazy mind works!) 

Why not get the cardio done, regardless of how much she ate or didn’t eat?

Why do we need to wait for things to be “just so” before we start or continue with what we have set out to do?

When we wait for things to be “just right” we usually wait too long and miss the opportunity and we suffer. Sometimes we suffer mentally (anxiety and frustration) and other times we suffer physically (health and quality of life).

Getting started doesn’t need to be a huge leap into the unknown. Getting started can look like:

• Research
• A Phone call
• A Walk
• Showing up to Your Next Scheduled Training Session
• Throwing Out the Junk Food in Your Pantry and Refrigerator
• Pouring the Sodas down the Drain or into the Garbage Can Outside.
• Packing Your Lunch
• Prepping a Meal or Two for the Week
• Scheduling and Sitting down for a Success Session/Assessment
• Waking up Early
• Going to Bed on Time
• Writing out Goals

Don’t wait for things to be perfect before you begin.  Otherwise you may never start!

Committed to Your Success,

Adam

Waiting for “That Feeling”

Why do we wait for the “feeling”?  It is funny, that the only way we can get that feeling is by doing the work.  The feeling comes through doing the work.

You know that feeling you get after a good tough workout.  There is no other way to get that “feeling” except pushing yourself and going through the workout.

It is the same thing with everything else. We never get that “feeling” unless we have done the work.  Get started despite the feeling!

Do the Work!

Committed to Your Success,

Adam

The Long Game

When prospective clients come through the doors of Pinnacle they are usually looking for a program or workout that will get them results as quickly as possible.  And as much as we want them to get result as fast as possible we know that true success in health, fitness and strength is built over months and years not days and weeks.  Health, fitness and strength is not built in a week’s worth of workouts or in a week’s worth of “dieting”.  And all of the gains made of training and eating right over a long period of time are not lost on a vacation, missing a workout with a sick child or making a few poor eating choices.  That is life.

True sustainable health, fitness and strength is built in small correct choices over a LONG period of time.

I call this playing the Long Game. The Long Game isn’t sexy at first but over time can become VERY sexy!

Playing the long game is kind of like saving 10% from our paycheck every month.  At first it painful.  We focus on everything we are going to miss out on; how much LESS fun we are going to have, eating lunch at work or going home for lunch, not having our pumpkin spice frapacino latte double espresso but getting a regular coffee at home or work.

If we stick with our 10% plan, over time our brain and our budget will begin to adjust and we won’t think about what we are missing out on and one day we look at our savings account and we now have a large chunk of cash saved.

It is the same with our health, fitness and strength.  The first few workouts and the first few modifications we make to our nutrition may be painful and we might fail more times than you succeed.

So what, over the course of a life time a few discrepancies in our nutrition will not throw us off completely.  I am not saying fail on purpose. I am saying health, fitness and strength are not a quick fix and the more we look for those quick fixes the longer it is going to take us to attain good health, fitness and total body strength.  Our perspective needs to focused on the Long Game.

Like I said last week, I tried to cram 15 years of catching up into one night and I paid for it.  Am I still out drinking 4 beers a night and getting 3.5 hours of sleep?  No, I am back on a schedule that will help me remain healthy, fit and strong.  Is it perfect, no.  Is it sustainable, yes!

I am in this for the Long Game not a short quick fix.

I hope that you are finding sustainable long term success at Pinnacle. If you are not, let’s schedule a time to talk.  Email me and we can set up a time to talk.  My email address is adam@bepinnaclefit.com.

 

Committed to Your Success,

Adam

15 Years In One Night…

The Monday before last I drove up to San Antonio to meet up with a group of guys who I have been friends with since I was an undergrad in college.

Two of the guys were my bosses and the other two were students like I was at Texas A&M University – Corpus Christi.  My friends were all in San Antonio for a conference.

As soon as I got into town we proceeded to a bar for a beer, appetizers and began catching up before going to a Spurs game.

Thanks to a generosity of a Pinnacle client, we had a great seats and a great time at the game!  Bonus, the Spurs beat the Atlanta Hawks in a close game!

At the game we had a few more beers and hotdogs for dinner.

When the game was over and went back to the Riverwalk.   We went to a bar on the Riverwalk and continued to tell more stories and laugh until it was time to say goodbye.

We left the bar around 11:30pm and said our goodbyes.  One of my buddies, who was also the best man in my wedding had an extra bed in his hotel room and I crashed there.  But, before we went to the hotel my friend wanted to get something to eat so we went to another bar and had a brisket sandwich and water. The water was really good. I wish I could say the same for the sandwich.

I got to bed around 1:30am and woke up at 5am to get some work done and eat breakfast before I got on the road. I needed to make it back to the gym in time for our weekly Team meeting.

I made it back in time but was not much of a contributor.  I am pretty sure I had a nap that afternoon.

Why am I telling you all of this?

I am telling you this to let you know I am not a robot.

• I don’t usually drink more than one beer or glass of wine in one sitting.  I had 4 beers last Monday.
• I don’t normally eat bar food and hot dogs but that is what was there to eat, so I ate.  I ate some nachos and tuna at the bar before the game and ate 2 hot dogs at the game.  Don’t forget the brisket sandwich at midnight, ugh!!!
• Am I still eating bar food and hotdogs today? No, as soon as I got home I went back to my spinach and protein shakes for breakfast and salads with protein for lunch.
• I don’t normally get 3.5 hours of sleep at night but it may be another 15 years before I get to be with these guys and I didn’t want to miss any of it so I was willing to stay up past my regular bedtime.
• When life events, like hanging out with GOOD friends come along we can be flexible with our eating, sleeping and drinking routines.  And when we fall off the wagon (clean eating, limited alcohol, and quality sleep) you can get back on it ASAP instead of kicking ourselves for not following “the rules”.

Catching up and laughing with my boys was worth any inconvenience to my schedule, diet, sleep, and alcohol intake.  I don’t think I could do this on a weekly basis but once every 10-15 years is doable!

When rare and fun opportunities present themselves don’t miss out on them because of your strict habits.  Bend your rules a little so that you can enjoy yourself and when the event is over, go back to your disciplined lifestyle.

Committed to Your Success,

Adam

COOPERTITION

I know COOPERTITION isn’t really a word but I like what it stands for.  It combines the best of Competition and Cooperation.

Many times we think of these words as separate but when they are combined in a positive environment they can lead to great things.

While I was at my Mastermind meeting in South Carolina we were told by the leaders of the Mastermind group that they were tracking our numbers (business finances, total number of clients, retention, clients lost etc.) and they ranking us based on those results against each other and others within our organization of fitness business owners.

GAME ON!!!

Hearing this little piece of information raised the stakes of our meeting to another level!  We all want the best for each other and COOPERATE to help each other succeed but at the same time there isn’t one of us who wants to be in second place or worst last!  We are all COMPETITIVE and want to win.

When you combine the best of cooperation and competition you get COOPERTION!

I want you to compete against each other in and out of the gym.  Challenge yourself against someone who you think is stronger than you.  Challenge yourself against someone who you know shows up to every workout and busts their butt every time in the gym. Challenge yourself against someone you know is doing their cardio on their days off.  Challenge yourself against someone who is planning their meals weekly to ensure their success.

Knowing all of our clients if you let that person know you were competing against them they would gladly cooperate and let you know what they were doing to succeed.  The fastest way to success is do what other successful people are doing.

Who are you going to challenge?  How are you going to measure your success?  Get started today!

I am the type of person…

I am the type of person…

This past weekend I offered a 1-hour Goal Setting workshop to anyone interested in getting 2015 started off with a plan.  Everyone seemed to get some clarity on what they want to accomplish this year and a few strategies on how to go about it.  I had never done goal setting in a group before but it seemed to work really well.

One of strategies we talked about that I think had a profound affect on me as well as some of the participants was the idea of “who do you need to be to accomplish your goal?”

The author of an audio book that I am listening to for the second time now tells a story of being at a funeral of a family friend whose older brother had died and the younger brother was giving the eulogy.  It was common knowledge that the two brothers did not get along and had not spoken in years but still the younger brother was up there giving the eulogy.

The younger brother gave a touching eulogy and didn’t bring up even one negative story about his deceased older brother.  After the funeral the author went over to the brother who had just given the eulogy and asked, “I know you and your brother had not gotten along in years. It must have been tough not to say anything bad about him.”  The younger brother replied by saying, “I am not the kind of person who speaks ill of the dead.”

Because this man sees himself as someone who would never speak ill of the the dead he would not allow himself to say or act in any other way.

How does this story relate goals or new years resolutions?  Well, who do you need to be or not need to be to reach your goals.

Do you need to be the type of person who enjoys vegetables?

Do you need to be the type of person who does not drink soft drinks?

Do you need to be the type of person who gets 8 hours of sleep?

Do you need to be the type of person who enjoys waking up early?

Do you need to be the type of person who hugs their kids more?

Do you need to be the type of person who prepares their meals?

Do you need to be the type of person who saves 10% of their salary each month?

Even if you are not this type of person NOW, you can change and become that person. You are not stagnate!  You can be whoever you need to be to make your goal a reality.

If you don’t know who you need be lets set up a time and talk.

Who do you need be to make your dreams a reality?  Why not try being that person until your dreams come true?

Give a shot and let me know what happens.

I hope 2015 is off to a great start for you.  I look forward to seeing you in the gym soon.

Committed to Your Success,

Adam