Training Tips (Updated August 15, 2011)

You can’t out train a bad diet - August 15

 “You can’t out train a bad diet” -Craig Ballantyne

Daily water intake - August 15

Daily water intake should be half your body weight in oz. (ex. 200lbs/2=100oz)

Whey protein - August 15

Whey protein is a very easy and convenient way to increase your protein intake.  Try adding 10-20 grams to a smoothie or oatmeal.

Strive for progress and consistency - August 15

Strive for progress and consistency, not perfection.

Beating yourself up is never beneficial - August 15

There is a fine line between assessing yourself daily and beating yourself up. Beating yourself up is NEVER beneficial. 

Motivation is what gets you started - August 15

Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan

Live with more certainty - August 15

Live with more certainty and move forwards each day and learn from your mistakes

The only failure that does not lead to success is the one that makes you quit - August 15

“The only failure that does not lead to success is the one that makes you quit”.

Reasons or Results - August 15

Reasons or Results, you choose what your life become

Create lists of specific foods - August 15

Use excel to create lists of specific foods you get at grocery stores in town.

Health Tips - August 10

 Health Tips

▬    Follow the 90/10 ruleàeat well 90% of the time and have free meals 10%.  If you are consuming a few snacks each day that equals 3 free meals a week.

▬    If you want to truly learn more about how food is made and processed please take the time to watch these eye-popping food movies 1. Food Matters 2. King Corn 3. Food INC. 4. Fast Food Nation.

▬    We have all heard the phrase “you need to make sure to get enough sleep.” But did you know that your body does almost all of its recovery when you are sleeping? If you don’t get good quality sleep, your body will not recover properly.

▬    There are NO good Fast Food choices, NONE.  If you believe you can eat well outside your home, the false programs in your head are deceiving you.  If you still aren’t convinced check out the movie Super Size Me.  The results are astonishing, doctors told him to stop eating McDonald’s each day before he reached his 30 days goal because he could have serious health problem or even DIE.

▬    A good scare is sometimes better than good advice. -unknown

▬    Have you ever worked with a coach before?  I guarantee you your life will change more than if you are working with a “typical” trainer! You don’t need a trainer, you need a coach to truly succeed. 

▬    It’s easy to pay the price when the promise is clear. -Jim Rohn

▬    Use the powerful 15-minute rule.  If your procrastinating on something take just 15 minutes of concentrated time and you will be astounded with what you get done.

▬    How much time do you spend in your car each day? Each week? Each Month?  Turn your car into a university on wheels by listen to personal development cd’s, audio books about health and wellness, and time management cd’s and then take ACTION on what you have learned.  

▬    Spend time each day nourishing your body.  That might not necessarily be working out 7/week; add in some yoga, massage, a causal walk, hot bath, or some stretching in the morning.

▬    What are the top 3 most important things in your life?  Talk means virtually nothing, SO do your actions support these top 3? If not, analyze your life and take ACTION immediately.

▬    Mentoring/discipleship is an extremely powerful method of learning and growing.  Do you have a mentor, or would you like one? Is there someone in your life that you could mentor? Two really powerful questions to seriously ask yourself.

▬    Accountability is one of if not the top reason why people succeed in reaching their health goals as well as life!

▬    When you are now or think back to when you were in the past in the “best shape” of your life it was because you were accountable to others and trained together in a group setting for sports or at a local gym.  So a very important question is…. who am I accountable too and do I consistently train with others to push myself to a higher level?  If not, try one of our group or semi-training coaching sessions and let the results speak for themselves. 

▬    Have you ever noticed everyone seems to want that perfect exercise plan or that one last exercise to make there workout routine complete?  I believe if people planned and focused on their nutrition with that kind of intensity, they would be much healthier and wouldn’t need more core exercises to “tighten” up their midsection.

▬    Eric Lofholm is a success business owner and was an employee of Tony Robbins said, “You will always have enough time to do the things that are important in life.” So is your health important? If your answer is yes, but you aren’t living that way you must analyze your life and make improving your health a top priority.

▬    I’ve always believed the world would be a better place if the BMI chart were never created.  The scale and “what is my weight?” is not far behind.  Your actions and a plain old mirror are two simple ways to access your health.

▬    No matter where your life has taken you, your ultimate goal should be to seek contentment.  If you want something different you must be willing to do something you have never done.  Write your goals and dreams on paper and make an action plan to support where you are headed.

▬    Start a victory log by getting a small pocket sized notebook and write down any sort of victory in your life, I suggest writing down at least a 2-3 each week if they are small or large victories.  Our society focuses mainly on the negative, so you need to write down and review your victories often to stay positive.

▬    Have you never noticed that 95% of the news is negative? Watch less news, or stop watching it for a week and see what happens to your mindset.  I guarantee you will spend less time thinking and focusing on negative things in life.

 

Drink a glass of water right when you get up - July 8

Drink a glass of water right when you get up, before drinking anything else.

Get into a routine of “waking up your body” - July 8

Get into a routine of “waking up your body” by stretching for 5-10 minutes right when you get out of bed in the morning!

Dying is easy; you have to work at living - July 8

Dying is easy; you have to work at living.  Life is an athletic event.  You have to really be in shape for it. -Jack La Lanne at age 93.

If you can’t properly move your body - July 8

If you can’t properly move your body, is it really a good idea to add a lot of resistance to it? I think not!

Too many people spend their health gaining wealth - July 8

Too many people spend their health gaining wealth, and then have to spend their wealth to regain their health.  -A.J. Reb Materi

The most important question - July 8

The most important question you must FULLY answer before you start anything new is, “WHY am I making this change and WHAT will make me stick with it through the tough times?”

Add mid morning and mid afternoon snacks - July 8

Add mid morning and mid afternoon snacks to help eliminate the late night eating. This leads to poorer health, higher body fat %, and poor food choices. 

How much water should you drink? - July 8

How much water should you drink?  Take your body weight in pounds, divide by 2, and drink that many oz of water each day.

How important are goals? - July 8

How important are goals? Consider this quote “If you aim at nothing you will hit it every time.” –Craig Sauk

Quick fixes do not work. - July 8

Quick fixes do not work.  All lasting inner change requires time and effort.  Persistence is the mother of personal change. - Robin S. Sharma

If you are not having fun moving, you aren’t doing it right! - July 8

If you are not having fun moving, you aren’t doing it right!

If you do not take care of your body, where will you live? - July 8

If you do not take care of your body, where will you live? -Usana

Focus on becoming healthier - July 8

Focus on becoming healthier; as you do this your weight will come off without you focusing on “what’s my weight.” 

You will experience one of two pains in life - July 8

You will experience one of two pains in life: either the pain of discipline or the pain of regret!”  -Norman Hubbard

As I see it, every day you do one of two things - July 8

As I see it, every day you do one of two things: build health or produce disease in yourself.  -Adelle Davis