Life is hard. Train harder.

DON'T EVER GIVE UP!!!
Hey guys and girls. I know times are tough, our lives are busy. They are for all of us. Just know that whatever you set your mind to, and focus all your efforts on achieving it, you will accomplish, I know it. It's the beginning of the third week of January, time to either put up or shut up. Here's where we'll see creations of new habits, or re-emergence of old ones. I'm not going to lie, I feel like I want to give up. I feel like I want to lay down, roll over, and let life simply happen. I feel like what I'm doing isn't going to matter to anyone. So, do you know what I'm going to do? I'm going to keep this up. I'm going to keep giving until you see results, or I get told to go away. I'm also going to be signing myself up for a triathlon. Crazy huh? I'm going to train harder, and push myself further. I'm going to go out there and see what I've got, and hopefully come out even stronger (mentally and physically) than I thought I could be. And I want each of you to do the same. Drive yourself the gym when you feel so tired you don't know how you'll make it through a workout. Put down the junk food, and pick up a protein bar and bottled water. Spend 20 minutes preparing a healthy meal ahead of time, and use leftovers for lunches/supper. Walk a few paces faster, or jog just one more block. Do it, stretch just a little further, and you'll be glad you did. Let me be the personal trainer in the back of your mind saying, "C'mon. Just one more round. Just one more mile. Just one more set. You can do it." Push past these tough times. We can all do it. One day at a time. Be BOLD! Josh

Leave it all out there

There is something in each of us that keeps us going, keeps us motivated, keeps us from giving up. Sometimes we let that still small voice get drowned out by the lives that we lead, and at other times the voice is crystal clear. It seems obvious that none of us ever want to give up, the stubborn egos and sheer force of will keeps us getting up when we get knocked down. But sometimes the 'giving up' is less obvious, and more a state of mind and simple compromises along the way. For example, I really wanted to be a Marine Biologist at one point in time, I'm not sure what happened as time went by. But, when I see how my daughter loves the sea and oceans (dolphins to be exact, but still) I realize how much my dreams changed along the way to 'suit' my circumstances, but how much a part of me they still are. I see how how wonderful and powerful our dreams really can be if we listen to them. Maybe, just maybe, if we picked ourselves up, stopped using the excuses of last year, put forth some real effort and followed those dreams; then maybe for once we'd have a life worth talking about. I left some sweat on the gym floor today. Was it enough? We'll see. I'll know once that moment arrives. But I'm not waiting around to find out if I was voted Mr. Popular. I'd rather be the one who stayed behind and cleaned up. At least then I'd know where all the doors led to. And hopefully, that also means I'd be the one with all the keys. I left what I could on the floor today. Did you? Be BOLD! Josh

Featured in Bay Area Fellowship's BLOG!

I suggested some advice recently on fasting, and also sent out the same suggestions to Bay Area Fellowship, a church of over 5,000! The pastor, band, staff, message, and small groups there are amazing! I hope to continue to help as many as possible with this blog, or any other way I can help get people as fit as possible.

Check out the blog from Bil Cornelius, Pastor of Bay Area Fellowship in Corpus Christi, Tx here.

Decide what you REALLY want

"Tone, Fit, Cut, Big, Skinny, Lose some weight, gain some weight..."
If I had a penny for every time I heard these, I'd be sipping tea with Bill Gates. While it's good that people are unhappy with their progress and want to change, it is statements like these that cause so many to be unsuccessful in attaining them.
Imagine saying, "I just want to go north-east-ish" when trying to get to New York. How long will it take to get there? How about this one, "I just want to learn stuff" instead of picking out a specific degree plan. Once the END result is chosen, a plan is put in place, a time-line is chosen, and a road map is decided on. NOW move forward with excitement in knowing you have a goal, a plan and time-line in place, and you have everything you need to be successful in attaining this dream.
Instead of saying "toned", say,"I want to lose 5% body fat with a 5% increase of lean muscle, especially in my legs cause I want them to look hot by spring break". Now remember that's not MY dream. BUT, make it your OWN, pick a specific goal, choose specific targeted muscles to work, and a deadline in place for the finished product. Stay consistent, and voila!
So what's holding you back?
Be Bold,
Josh

Fasting for the Fitness Minded

As with all things, preparation helps with this. If one has a rigorous workout program (45+ minute workouts 4-6 days a week), and they wish to stay on their workout regimes, a one day juice or fruit fast is recommended, or a 2-3 day fast with 1-3 meal replacement shakes a day would keep the body in positive energy balance. Those that walk daily for at least half an hour, I would recommend maybe a 2-3 day fresh fruit or juice fast. If anyone has a 2-3 day/week walk, jog, or run of at least half an hour, I would recommend the same, but could probably do a 2-3 day water or fresh fruit/juice fast. For those not on a workout program could do a water fast for 24hrs+ up to a week. The key is preparation; letting others know what you’re planning on doing (especially a doctor for anyone with health concerns), and starting and moving forward with only each moment in sight, not the ending. This will help keep you focused and motivated to see God move in our lives, and to begin also seeing our lives being healthier in the process. Afterwards, get some food, but don’t throw away the progress you’ve made to cleanse your body!
A fasting program can be a very beneficial way to cleanse our bodies of toxins. Obviously, and most importantly, we want to make this not about us, but to reach down into ourselves and find what is most important to us-the knowledge and faith that our God is above all, through all, and with us in ALL things. The combination of a fasting with the beginning of a brand new year can make for a drastically powerful combination of spiritual, mental, and physical renewal and focus. As with so many things that are fought hard for, the reluctance to fast can make for quite an internal struggle. As a personal trainer, it is my job to educate, motivate, and assist others in healthy exercising. But hand in hand with exercising, and honestly my biggest challenge, is in getting others to see the value of eating less of the bad, and more of the good. A very large majority of people I assist (and I used to be in this category myself) eat too little of the bad, and not enough of the good. And a program like fasting might be what all of us need.
“When you fast, your Father, who sees what is done in secret, will reward you” Matthew 6:18
Be BOLD
Josh

Overcoming Obstacles-Be Prepared

You know, it's kind of like life in general. The better prepared we are for an emergency, the better off we are in handling them when they come up. I don't know where you come from, but life comes at me pretty fast. Just yesterday I was looking at the Marine Corps like it was a the biggest monster I'd ever faced. But I knew that it had to be tamed, or it was for sure going to kill me.
So I got some friends and we ran a bit. I thought ahead, and we did some strength and endurance training. I worked myself quite hard I thought. Then, I joined. I still got my backside handed to me on a silver platter with a doggie bag to go. And looking back now, over 13 years later (WOW), I didn't quit, I didn't give up, I didn't fall out, I DID NOT FAIL-because I was prepared. My mind was already in the mode of-this is going to hurt, I am not going to like it, I am going to see blood, sweat, and tears before this is all said and done. But I will not be the one to raise my hand to ask for the call home to mommy and daddy because I was not made of tough enough stuff. So I hung in there.
And three wonderful months later (yeah right), on Dec 23rd 1995, I was a United States Marine. Nothing I can ever do will ever top the pride in me as my Dad watched me walk across the parade deck as a man. I left some things out on the Marine Corps Recruit Depot in San Diego that I will never get back. On all accounts, I don't think I ever want them back. But the simple fact is I had to GIVE, I had to SACRIFICE, I had to push my self FURTHER and HARDER than I ever thought I could ever go before. But I made it, I won the prize.
Whatever that prize is for each of you, know that it is out there, waiting. It has your name on it. Yours and yours alone. It's gonna hurt, and you're gonna want to quit, and obstacles bigger than you think you can handle will stand in your way. But if you prepare for it, and know they are coming, because they will; you will definitely overcome them. What's your dream? Have you prepared for the journey? You can make it if you prepare.

Be BOLD!
Josh

No More Excuses

I don't think I need to add. Any questions?

The Invisible Line to the Cardio Machines

As a personal trainer, I notice lots of prevalent habits in people. One is the major lack of those who don't eat breakfast. Another, is the "But there's so many carbs in that meal!". I love that one, thanks Atkins Diet...But the biggest and most widely accepted practice is the tendency for, mostly women, to beat themselves silly on the cardio machines for thirty of forty five minutes and THEN doing a workout. I might ruffle some feathers here, but that's fine, that's what I do. Maybe I can wrestle with the bird long enough for it to lay me a golden egg.
But here's what happens. When you use up the energy stored in the cells of your muscles for cardio, your body begins to move to a state of catabolism. Sounds a lot like canabolism right? Same exact context. Now, you move over to lifting weights. What you are doing now is propelling your muscles into tissue breakdown and atrophy. You are now burning muscle for fuel. Your muscles are now the source of energy for the strain you are placing on them for your workout. As the saying goes, you are robbing Peter to pay Paul. Not good. It's like taking an employee's pay away from them until they meet your standards. That won't happen, and you will never get them to do what you need them to do to make you successful. First, you have to let them know they'll get paid, then they work if you pay them enough. The more pay and the better the environment, you will see improvements in their actions, and they can now begin to flourish, which makes you, the boss, successful.
This is a very big reason so many people, mostly women, are finding themselves frustrated at not seeing results in their workouts, not seeing any fat loss, and no muscle development. This is because they are actually working against themselves, and not letting the muscle growth happen as fast as it could and should. And growth of lean muscle is what uses fat stores for energy. Cardio is just a secondary means for us to burn off a few extra calories so our muscles can do the job of fat burning a little faster.
So do me a favor, do all trainers everywhere a favor. A slight warm up is fine, even recommmneded. But don't zap your muscles of energy by beating yourself up for 30-45 minutes on cardio machines, then go do resistance training, and expect your muscles to be sculpting your body. Your muscles are powerful if you'll let them grow. Seperate your cardio and resistance if at all possible, or at least do your resistance first, then go to cardio. Try it for 4-6 weeks and notice the difference. Trust me, you'll like what you see. Keep up the hard work!
Be Bold,
Josh

Want Definition? DEFINE YOUR GOALS FIRST

OK, your personal trainer has got some reconciling to do. I'll be honest, because that's what I expect any of my clients to do, and hope to expect the same from you (at least to yourself). I've started with a nice cardio and resistance program, made up some food plans, etc. I've done my workouts with intensity. And I'm actually sore today, which for someone who works out a lot, is awesome news, because that means growth is underway in my muscles. I've done a lot most haven't this new year with my resolutions. I'm content-except for a few things.
I haven't put a single workout on paper, I haven't tracked my progress, and I haven't benchmarked where I am currently at now. How in the world will I ever know where I'm really going if I haven't put in stone my starting place. In order to get to where you want, you have to first find out where you are at currently. When you know where you are, you can then not only see where you need to be, but how and how long it will take to get there.
Set some goals, please by all means. But put on paper where you are now, and draw yourself a 'raod map' of how to get to your destination. You'll not only accomplish more of your goals, but you'll find by putting this process on paper makes things real, you'll be able to clearly define your progress and your milestones and achievements.
Here's mine for example:
My (fitness) goal is to be 10% Body fat NO LATER than 21 March of this year.
My body fat percentage now is 17.7%. So I have 7.7% of my total body weight (175) to lose, which is 13 pounds of pure fat to lose in 3 months. Is this attainable? If I'm serious about looking like the bowflex dude, heck yes! But it is a bold, worthy, action oriented, attainable goal that has a start and end date that is now more clearly defined and actual numbers I can clearly see. So, my ability to be successful in this goal has now moved up another category to not only possible, but probable.
Do this process for your goals, and you can too be successful in all your resolutions.

Be BOLD!
Josh

Gas cars don't run on diesel fuel

Alright, I've got a visual lesson for all you visual learners.
Imagine a hamburger as diesel fuel. I know, "I don't eat gas, I have gas." But just humor me.

Diesel is heavier and oilier than gasoline, therefore it sinks to the bottom, and is the 'unused' portion of the refining process. The same is true with all of the complex carbohydrates, trans fats, highly complex sugars (high fructose corn syrup) and other extremely oily foods. Once the body breaks down simple fuels, all other compounds are shipped off to storage for future breakdown and release.
READ-FAT STORAGE. This is bad.
We need to be trimming our waistlines by letting go of all of our fat stores to use for recovery from workouts, and burning up what we intake during our workouts. Here's a good way to start.
I want you to focus on buying and eating the foods your body can easily breakdown and readily turn into energy for your workouts. This is lean meats, vegetables, fruits, nuts, legumes, etc. Next, burn more than you're consuming. We don't need to be keeping energy stores around for later use, we want to use them all up now, like today.
Speaking of today, did I tell you I burned 350 calories on my HIIT cardio workout alone, and probably that much again for recovery? 700 calories burned from a 30 minute workout...Amazing. Just thought I'd throw that out there... Keep up the hard work!
Get out there and be BOLD!
Josh

Burn 9 times more calories, FASTER THAN EVER

High Intensity Interval Training, or HIIT as it's known in the fitness arena, is an excellent way to supercharge your cardio workout, blast into fat storage, and create some serious leg tone.
HIIT is an intense cardio blast at multiple training zones which forces your body to expend extra energy to maintain. READ-You burn TWICE the amount of calories than just a plain jane cardio workout by itself. And, you get the added benefit of calorie expenditure to recover. You can burn up to 9 times more calories than an hour on a treadmill. It's your normal run/treadmill/arc trainer/bike/whatever, but cranked up to keep your muscles always guessing and responding.

Try adding a 15-45 second sprint at a degree or two higher level on whatever machine is your favorite. Rest for a minute or two, whatever it takes to get your breathing controlled, and repeat for 20-30 minutes.
Now only you can speak for what is truly 'pushing it' and what is just 'harder'. If it was easy, everybody would look like the Bowflex models. But hey, that's why we're here, and that's what I hope to use this blog for. To be the one pushing you even further, to where I believe we all belong-better than we were.
Be Bold!
Josh

Two Delicious, Easy, Healthy Recipes

These are mine, so I take great pride in sharing them. However, my taste may differ, so take what you like and leave what you don't:

Pita Pizza: Whole wheat pita bread, reduced sodium tomato pizza sauce or your choice (I use my fave spaghetti sauce) 2% or fat free cheese, ground turkey (optional) and reduced fat pepperoni. Make to your taste and bake each at 375 for 10 minutes, and voilla!'

Chocolate Peanut Butter Pie: Fat Free sugar free chocolate pudding, sugar free reduced fat whip cream, reduced fat peanut butter, graham cracker crust. 2 tbsp of pb in a bowl and nuke it for 45 secs. Put this on the bottom of the crust, keeps it from getting soggy. Put the pudding on top, and then a layer of whip cream. There you have it!

How relaxing can create a powerful schedule

We made it to the weekend. Awesome. Use this time to resharpen the edges of your motivation. Find some time-scratch that-MAKE some time in your weekend to reflect and observe what went right, and what could use some improvements this last week. Do this, for 30 minutes, go to a quiet spot that is away from your normal routine spots, and bring just a pad and pen. Your hammock, a nice hotel lobby, the waterfront, anywhere that is inspiring. An ipod or cd player with your favorite motivational or relaxing music helps also. For five or ten minutes, just relax. Breathe deep and take in your surroundings. Now, write your dreams, goals, thoughts, and what you can do to achieve them on paper. Once you transfer this to your planner, you now have fuel for next week! Now, go enjoy your weekend! Be Bold! Josh

Scheduling it gets it done

OK. So you resolved, you went and bought some new tennies. Now, if you could just start. If you're having problems getting out of bed and getting your sweat pants on, or no energy after work
Don't worry! I've been in every one of these stages, so I know what to look out for.
Here's 5 things you can try to get up, get out, and get results!

1st- Schedule it. Put it in your planner. Block out everything else for the hour that you need to work out. If you schedule it, it gets done.
2nd- The night before, if you're a morning exerciser, lay out everything you need to go, including a tiny protein snack to eat right before. Do NOT hit the snooze-get up with the alarm clock. If you exercise after work, take the clothes and snack you need with you, and immediately following work change THEN go workout.
3rd- Prepare in advance mentally and physically. This is just mental reminders throughout your day that you're going to be doing some strenuous activity. Being mentally prepared for it takes the edge off.
4th- Find a fitness buddy to go with you, or at the least someone in the office to talk health and fitness to. Someone to bounce your goals and accomplishments to helps keep your motivation grounded and growing.
5th- Finding a picture of someone in the shape you're trying to get in is a big help. If you're trying to get in shape for beach season, go buy the suit that will keep you motivated to not give up. Post these where you can see them everyday.

I'm here with you guys, working towards my own goals too. So you're not alone. So, keep your motivation high, and schedule your workouts to make them happen.
Be bold!
Your personal trainer,
Josh

How Coal turns to Diamonds-Following your Dreams

4 Simple things to do to start out right

OK-Here we are! Let's hit the ground running. We're going to be going fast and furious, there's not much time left till 2010 gets here! We're going to be doing 3 simple things together at once that is going to make 2009 the most fantastic year ever. Goals are the way to go, so here is the fast and furious 'military-style' method:
DREAM-What do you want? What is it that is burning inside your heart for you to have, be, and do? Write it down clearly.
DARE-What is is really holding you back from attaining these? I'm calling you out. Take away the self-imposed obstacles. What needs to happen for these to come true? I believe you can NOT fail. Believe it to!
DO IT! Start. Today. Right now. If what you're doing now is what you did last year, then guess where you'll be next year? We only get one trip around, one shot at life. If we can really have all that we really want, what is stopping us?
For the fitness side of things, all I want you to do is 1 thing, that's all. DRINK WATER.
BE BOLD!!!