Archive for September, 2009

A few small things…

September 13, 2009

I am sitting in the the Louisville, KY airport going over my notes from my Bootcamp Bootcamp experience and I wanted to share a few things with you.

I wanted to share with you a few of the take home messages that I received this weekend that can apply both to business and life.

1. Take Action: The most important message I continually heard this weekend was to TAKE ACTION. Nothing happens without you taking some sort of action towards the goal you set or the decision you have made. For instance, if you haven’t dropped all the weight that you intended to need to recommit to your goal and register for next months bootcamp class before it fills up.

2. Start with 2 or 3 Things: Often we get caught up trying too many strategies at once and don’t really get anything accomplished in any of them. I learned ssssoooo many strategies this weekend to help my business. If I tried to implement one half of what I learned I wouldn’t get anything done. I have picked 3 that I am going to focus on to significantly improve the service to my clients/you. Which in turn will hopefully improve my business.

3. Be Consistent: Starting is the most important factor in getting anything done but if you do not consistently take action will not receive any of the benefits. For instance, if your goal is to significantly change your physique and you are only eating breakfast once a week or not eating smaller healthier meals 4-5 times per day consistently you are never going to make an impact on your body’s shape.

To wrap it up. Start with 1 or 2 changes, take action on them immediately, and consistently work on those 1 or 2 things until they become habit.

Have a great week. I look forward to working with you soon.

Yours in Performance and Fitness,

The Body Weight 400

September 10, 2009

Below is my first attempt at video blogging.  Give this workout a try and let me know what you think.  All you need is a bench or chair and yourself.  You are probably reading this from the very chair you could use.

Body Weight 400

4 Rounds of:

Wide Push Ups x 10

Prisoner Heel Squats x 10

Lying W’s x 10

Forward Lunges with Arms Raised x 10 each leg

Side Planks x 10 each

Jumping Jacks x 30

One round equals 100 reps.

Rest for 1 Minute between the first and second round.  Rest 30 seconds after each remaining round.

If you are using the first round as your warm up, take your time between each exercise.  If you are already warmed up go ahead and get after it!

Please leave me a comment and let me know what you think about the workout and my presentation.   I am a work in progress.

Yours in Performance and Fitness,


The Starvation Diet…

September 8, 2009

While having lunch with a few friends of mine last week I overheard one of them say, “I need to have a big lunch today because I have to work late.  I won’t get home to eat dinner until 8pm tonight”.   We were eating at 12:30pm. She was not going to eat for another 6.5 hours.  That is a long time to go without food (unless you are sleeping).

Above is a very common rationalization for consuming more food at one sitting as opposed to planning out your meals so you won’t have to overeat and starve yourself everyday.  Below are few of the things that happen to your body when you begin the cycle of binging and then starving.

1. Spiking Blood Sugar.   A rapid rise in blood sugar levels after meals has been shown to affect the ability to concentrate, stay alert, and perform athletically and intellectually.

2. Eating Muscle.  After several hours your body will begin to use muscle i.e. protein for fuel.  Bodybuilders who have to preserve as much muscle as possible will wake up in the middle of the night to have a protein/carbohydrate snack to reduce the chances of their bodies using muscle for fuel.  Not that you are a bodybuilder but muscle helps burn more calories.

3. Slow Metabolism.  Your body’s metabolism will begin to slow down to conserve energy.   As you may know, when you slow down your metabolism you burn fewer calories therefor you store more fat.  This is probably the opposite of what you are trying to acheive.

I tell my clients is to shoot for 4 to 5 healthy feedings a day of fruits, veggies, nuts, whole grains (after a workout), lean protein (with fewer legs), and 1/2 your body weight in ounces of water.  Each feeding should have a carbohydrate and a lean portion of protein.

This system will keep your blood sugar under control, preserve muscle tissue, and keep your metabolism burning consistently through out the day.  The water will keep you hydrated and help you feel sated.

I hope you enjoyed this post.  Feel free to leave any comments.  I look forward to reading and responding to them.

Yours in Performance,


My First Day…

September 5, 2009

I am submitting my first blog to get started.  I look forward to learning about blogging. I am pretty overwhelmed at all the stuff I “need” to know.

My future posts will include: weight loss, nutrition, injury prevention, bootcamps, strength training for women/men, strength training for athletes. My focus will be on performance and fitness. I hope you enjoy all of my future posts.
I hope I can figure out how to get this to you!