The ladder of success

Success Ladder
Each success story starts with steps, I have been teaching each client that to look up at the top step of a ladder is a huge height, almost unbearable, but only from the ground level.  Every client can make that first step, easily, once the step has been accomplished it is a matter of time and will to reach each step.  They find that each step with patience, persistence and with courage, the steps continue to be accomplishable.   
Initial steps
Step 1: Get connected, face the fear and get through the door! Whether it is to join a gym or hire a trainer, the hardest part is just getting through the door.  See, the first step is not so hard.
Step 2: Get to know the body parts, if you are with a trainer, learn what you are exercising and how to differentiate which exercise works which body part.  If you are learning on your own, start setting yourself up for success! How? Start reading books, magazines, google, youtube, find websites with forums (bodybuilding.com, muscleandfitness.com)
Step 3: Make a goal outside of weight loss, for example-Be in the gym 4 times this week, even if it is only for 20 minutes, make a routine out of your workouts, add another set or 5 more reps or even increase the weight by 5-10% on that last set.
Step 4: Write down your food intake, start to make a daily intake chart on calories, protein, carbohydrates and fat.  
Step 5: Start eliminating the foods that cause weight gain or body fat gain, educate yourself, take the reins! Don’t be dependent on your trainer! Use the trainer as a formal tool to justify if your actions are fitting in with the lifestyle and workout regiment that you are doing, do not be enabled by your trainer, they are there to help! If you are on your own at this point, hire a trainer for a couple of sessions, learn from them, let all the information sink in and keep moving up those steps! 
Notice how you are on the 5th step and we haven’t even started talking about goals?  Take a moment to reflect upon how far you have already come, trust me if you have taken the steps you are already on the path of success, if you are struggling to show results then you have missed some steps and you can realign them.
Goal setting

Step 6: Set a small goal and a large goal, 2 week goals work wonders and a 6 month goal will be something to look forward to.  Goal setting for 2 weeks is simple, for example-if you are doing 20 reps with 5 pound weights then move it forward, 30 reps with those 5 pound weights! Or even better, 20 reps with 10 pound weights! If you can do 30 minutes of cardio, strive for 45 or even better, increase the distance! 
Step 7: Learn proper contraction through proper form, zone in on the muscle and push it to the max! Eat the appropriate foods to maximize the workouts! For example-if you are working larger muscle groups, legs, you will need more complex carbohydrates versus a cardio day where your carbs should be low.  
Step 8: How much protein does your body need?  How many grams of fat work well for you? What kind of carbohydrates work for energy and what type tend to leave you bloated and weak? Start working with different foods and every 2 weeks take a good look at what you are eating and the response it has given to you.
Step 9: Are you stepping up the workouts? Are you showing results? Do you deserve to be on the 9th step of a ladder? Are you getting stronger? Leaner? Clothes fitting better? Are you feeling more confident? If the answer is yes to all of these, congratulations!! 
Step 10: Set a goal for yourself that is completely outrageous, something that you have never done before, a marathon, triathlon, mud run, bench press goal, body fat goal, weight goal, size goal, workout goal, anything that will push you outside of your comfort zone.  Work hard at accomplishing the goal, feel accomplished, inspire others to follow a path, always be proud of who you are!
A new ladder

Once you have been successful with these steps of the ladder it’s time for a new path, a new journey, a new ladder to make the steps.  You will also notice that you can start the new ladder in the same step program that got you started, the only difference is the new ladder of accomplishment! 
Conclusion

We all start from the bottom, we all get nervous the higher up the ladder we get, we all struggle and we all have a hard time getting to the next step.  I believe that each person has the ability to make each step, I believe that each person can accomplish the task of getting to the top of that ladder!
It is our own choice to stay at the bottom and look up, just like its our own choice to move up the ladder step by step.  Simply put, if you skip the steps of a ladder, you will always be shaky making the next step, so always take it one step at a time.  Promise me that you will make each step and continue to push yourselves to make the next step, fear is discouragement and will fight you all the way until you believe in yourself to move forward.  The fight is in you, you just have to believe you can do it, you have all the support in the world to accomplish, what is holding you back?
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Find your inspiration

I see inspiration daily, I look up to people who I want to be like and I have found certain things missing that don’t add up.

I’ve found inspiration in people who have been married for 30 + years, only to see them get divorced….

I’ve found inspiration in those who are wealthy only to find they are broke…..

I’ve found inspiration in family relationships only to see they have holes…..

I’ve found inspiration in bodybuilding physiques only to learn how much they abuse their bodies and how manipulated their bodies are in order to obtain…..

I’ve found inspiration in the clear of mind, to find they have clouds…..

I’ve found inspiration in the intelligent, only to see the lack thereof……

When it all boils down, it comes to the person who wants to be inspired, it comes down the person who is willing to do the work, put in the effort and who has the desire to achieve.

The person I speak of is YOU.  

Who do you want to be? How far are you willing to push yourself while still keeping up with everyday life? There is an internal desire in all of us to be better than you were yesterday, a constant need to improve oneself through challenges and acceptance.  If you are inspired by someone great, keep that thought! Commit yourself to not only follow in the footsteps of a mentor but to create a new path, a better path for you, the greatest accomplishment is when you lead the path and others follow!  
Take no short cuts, no cutting corners or missing small details as these are the biggest points that need improvement! Strive today to be better than yesterday, always plan on tomorrow being better for oneself! YOU are the one and the only one who can do this, if you accept yourself as a constant improvement, failure will be left behind you.  If you believe in yourself and know that with a strong mentality no one can bring you down.  
Be your own inspiration, be your own mentor, be your own motivation.  
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We are all as strong as each other!

Fat Shaming

I have heard this term a thousand times, why does it bother me so much? 
  • Men and women who workout did not invent this term.
  • In my life, I have NEVER called anyone fat.
  • I believe that ANYONE can accomplish their goals with dedication and hard work.
  • Those who follow a nutrition program are criticized for making better choices.
  • Those who workout to feel good about themselves are called; vain, egotistical, douche bags, meat heads, jocks, arrogant, skinny bitch and the list goes on!
  • We are judged because we don’t go out to party, because we rarely drink alcohol, because we don’t do drugs.
  • We are judged because we take progress pictures, because competitors flex in front of the mirror, because at shows we are referred to as ‘strutting our stuff in g-strings’.
  • When admiring the hard work someone has done to accomplish a competition physique, the reactions are the same, “THAT’S SO GROSS”.
  • Women are called ‘Men’
  • While eating, every time, someone comes up and asks if I am going to eat that….followed by a retch sound when I do.
  • Because I never let failure get to me, therefore its up to some to try their best to bring me down, when it doesn’t work, I am considered cocky.
  • I bring the best in people, people show their worst to me.
  • Because THIS IS ME!

Take a minute to think about these responses before you believe someone is shaming you, they might just believe in you! They might just want to help you! Here are some statistics to look over.

  • 70% of the adult population is overweight.
  • 35% of the 70% are obese.
  • 25% of the population is at risk of heart disease.
  • 80% of the people do not get enough exercise.
  • 44% of the population eat fast food once a week.
  • 25% eat fast food every day!
  • 70% of the country are on prescriptions.
It is time to make a change for YOURSELF! Exercise, sun, B6, reducing sugar, eating more protein will release more SEROTONIN! You will feel better about yourself, you will also stop worrying about what the ‘other guy’ is doing and be more concerned with YOU.  
We are not FAT SHAMING but those who have attacked me are FIT SHAMING! It’s time to wake up, find a new way to change yourself, emotionally and physically.  You wouldn’t believe how much support you really have throughout the journey!
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Calories out versus in!

Calories IN-Nutrition, diet, structure
Versus
Calories OUT-Cardio, resistance weight
Equals
Weight loss-YAY!

We have all heard the term “calories in versus out” as a measure of how many calories that your body takes in, from the foods that you eat in comparison to the amount of effort and work that you put into the workouts you do.  This has always baffled me for many reasons, the biggest being the amount of holes this theory has.

For example;

  • You tend to restrict yourself too much, skimming on meal efficiency (small meals that consist of low protein and carbohydrates), as well as skipping meals all together.  Your body will burn like a fire, feed the fire to burn the calories! Sit there with a log and it will not burn properly, same with only using kindling….you’ll burn too quickly and be too hungry to make rational decisions!
  • Thinking ‘slim fast’ is a meal replacement is very common, a simple question I always ask is “which meal are you replacing?” Below are the nutrition facts on slim fast, as you can see, nutritionally I see little to no carbohydrates, little to no protein and almost half of the calories come from fat.  By the way, the answer I usually get for ‘which meal’ is BREAKFAST!

Nutrition Facts
Serving Size 1 bottle (295 g)
Per Serving% Daily Value*
Calories 180
Calories from Fat 81
Total Fat 9.0g14%
Saturated Fat 1.5g7%
Polyunsaturated Fat 0.0g
Monounsaturated Fat 0.0g
Cholesterol 15mg5%
Sodium 260mg11%
Potassium 600mg17%
Carbohydrates 4.0g1%
Dietary Fiber 2.0g8%
Sugars 2.0g
Protein 20.0g
  • Do an analysis on how many calories you burn, its usually far less than your cheat meal that you feel “deserved”.  I have found that while eating a cheat meal, you will go all out as the mentality is “if I am bad, I am going to be REALLY bad” and its followed by a loose promise to do more cardio or hit the gym harder the next day.  
These are just a few points to be made about “calories in versus out”, do you see some of the flaws? When setting up some personal goals for yourself do you see how you are going against the accomplishment of them? My gym, my trainers and my program are solely based around accomplishment of goals.  You don’t work hard to set yourself up for failure so why apply the opposite of principles while training? 

Apply a new principle-Calories OUT versus IN!

Calories out
  • Work each body part a minimum of once per week, strive for 15 sets per body part.
  • Do your cardio at least 4 days a week, minimum of 20 minutes, strive for an hour.
  • Push yourself! Go heavier on the weights, add drop sets, circuit training, super sets, step outside of your personal comfort zone.
  • Try new exercises, new routines, find a partner to exercise with and motivate each other.
  • Have fun with the cardio, switch up your main form of cardio, add plyometrics to your workouts, interval training, go outside and hike!
Calories in
  • Learn more about carbohydrates, the effect it has on your body, the positive and the negative.
  • Switch from 3 meals a day to 6! Keep that body burning!
  • Add those protein shakes, bars, or find ways to meet your minimum requirements.
  • Reduce your sugar but not your overall calories! 
  • Find your bodies BMR and work WITH it not AGAINST it! 
Step off the scale! Use a Biometric Impedance once a week to show you results, don’t have one? Order one! How do your clothes fit? This is a wonderful way of finding out where you are! Be determined always, keep pushing beyond what you thought was accomplish-able, be the best you can be and always be patient! Each rep, minute on the treadmill and calorie count towards something, don’t lose sight of that.








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Lunges-How to utilize the exercise

Lunges

 A great exercise that ties in all 3 of the major muscles in the lower body; quads, hamstrings and glutes.  A lunge is an exercise that beginners and advanced people in the fitness world can do, an exercise that feels great to do as well as feels awesome when it is done.

I have pin pointed out certain areas to look for while doing the lunge, to maximize the intensity of the exercise in order to get the results you are looking for.

To start the exercise, set your position in a ‘proposal’ type, angle your thigh parallel to the floor and draw your rear knee inwards, all the pressure will be on the front leg and your rear will act like a rudder to control balance.

Begin the movement by pushing through the heel of your front foot, keeping your quads and glutes flexed.  Extend your movement upwards to about 3/4 of your full range of motion, keeping the flexion in the quad, extend your rear knee as you motion upwards and remember to bring the knee as close to the floor to get the full stretch in the front quad on the way down.  Do not bounce the motion, use strict form to target the 3 major muscles in order to get a deep stretch and flexion.
Keep your front knee behind your toes, you will avoid injury this way as well as keep the pressure on the 3 muscle groups.  You will also get more range of motion generating a deeper stretch and deeper breakdown of the muscle.

 Remember to bend that rear knee to keep the pressure on the front leg, your rear leg should be somewhat relaxed and its only use is to keep control over the motion and to keep balance.
Do not put your hands on your knees, it will take the pressure off the quad as well as limit your range of motion, it also has a potential to round the lower back which will take away the use of your core in this exercise. 
  • You should be doing around 10-15 reps per leg on this exercise, effective range of motion as well as squeeze and flexion need to be targeted on this exercise.
  • When the exercise becomes less challenging, use weight in order to get a deeper contraction.  Always be careful of the amount of weight that you use while doing proper form as the heavier the weight the more potential there is to bounce.
  • Change the position of the weight, dumbbells by your side is always a great way to do the exercise but changing the position to your shoulders can change the dynamic of the exercise.  Changing from dumbbells to a barbell can also change the dynamic too.
  • Be more creative, super set with a isolated hamstring exercise or glute exercise to really tear down the muscles.
One of my favorite exercises to do while working multiple body parts is to be in the lunge position while doing overhead presses, being more creative you can change your planes by adding a corkscrew effect while doing the press as shown below.

Remember, always push yourself to the highest potential while doing any exercise, make the exercise work for YOU!  There is a difference in doing an exercise and getting the most out of it, push yourself to the max while doing the exercise, whatever it may be and immediately see the difference.  Control the exercise rather than let it control you, keep interested by variation and intensity! Improvement is a step by step basis that you have the ability to do, keep up the good spirit while training and the benefits will follow.  

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