Hi,
Hope you all had a fantastic Christmas. Just wanted to thank every one of you for being such great clients. I love you all. I'm so thankful for you. I've had a great year and it has been made possible because of you. :-)
Last week we talked about goals. I want to reiterate that I want us to spend this next week contemplating the last year and then looking forward to what we want to accomplish this upcoming year. If the last year wasn't exactly what we had planned. Di-sect what you could have done differently and what changes need to be made for the results that YOU want for the next year. Remember, write down your goals and write down how you plan to accomplish those goals. I'm excited for what the NEW YEAR has in store for us.
I realize a lot of us gym veterans sometimes cringe at the beginning of the New Year and the crowd that comes with it. I want us to look at it a little differently. BUT BRIAN.... The gym gets unbelievably crowded with people that won't make it till March. IT DRIVES me crazy... They don't know what they are doing. Invading MY GYM! Now calm down and take deep breathes I say. BRIAN, you should never tell a woman to calm down. Ha, I know. I've digressed. Just hear me out. One of the best ways to excel at what you're doing is to teach others. Reach a helping hand out to the New Year resolutioners. We want them to be gym regulars. Create a groundwork for fitness for life. Not just for a few months. I hope that we can be encouraging to those new faces that we will see in the next few weeks. Compliment them for working hard. Let them know that if they have any questions to ask. If you have a friend who has fitness goals this new year. Ask them to the gym with you or to a class. If you clear it with me beforehand I will let them join in on one of our training sessions. We want to develop a support system for those that want to make changes to live healthier and longer. Every one of us knows that family and friends don't always support those trying to make changes for the better. By us reaching out to them it might be exactly what they need to get the routine started in their daily lives that they can sustain. By helping others we are also helping ourselves.
Take Home
#1) invite a friend to workout with you that is serious about getting back into shape
#2)Say Hi to a new face and help someone that looks like they are lost in the gym
#3) compliment those that you see working extremely hard and if you see results mention that to them
#4) LEAD and TEACH by example. Be a good example with form and intensity
The key to getting results over a long period of time is not by gimmicks or fad diets but by consistently doing the small things on a daily basis correctly. The important three. Nutrition, cardio and weight training. Lets keep a positive attitude with the new crowd and hopefully by us reaching out to the new faces we can help me make changes for a lifetime and not just for a few months. Love you all and I hope you have a GREAT NEW YEAR! Brian
Sunday, December 27, 2015
Sunday, December 20, 2015
AIM HIGH THIS NEW YEAR!
To my amazing clients,
Hope all of you are having a fabulous holiday season. Love seeing everyone continuously working hard in the gym. Today might be a little wordy. I apologize in advance. So with the New Year upon us I want to tackle the touchy subject of New Year's Resolutions. Over the years I think people have become bitter about making them because we tend to fall through on them after a couple of months. I am not sure I make a lot of resolutions but I am a HUGE BELIEVER in having goals.
Let me back track about 10 years ago and share you a little about myself. It's the first New Years that I've decided to make true changes in my life for the better. I was sick and tired of being drunk, drugged out and basically a HUGE looser. I had a lot of help along the way but it came down to me making a DECISION and having a purpose. I wrote down a list of 10 things I wanted to accomplish the following year. I locked myself in my bedroom that New Year's Eve night. My so called friends were calling me and even knocked on my window to go out with them. I ignored that. I read my list over and over again and continued to dwell on how I was going to accomplish these new goals. I read that list a few times every day over and over again. Leaving out a lot of details, mistakes and lessons learned. We can jump to the present. I love the life I have now. I love my job. I love being able to help people. I'm proud of the majority of the decisions I make on a daily basis.
I believe in goals. I believe in writing them down. Only 3% of the population will write down there goals. Write down today what you want to accomplish in fitness this year and in life. The law of concentration states that whatever you dwell upon grows. Is is fitting into that dress or pant size you haven't worn in years? Is it getting ready for that magical wedding day? Running that half marathon? Lowering your cholesterol, blood sugar levels? Getting on stage for the first time. Whatever you truly want bad enough you can accomplish it. WRITE IT DOWN. WRITE down how you can achieve those goals. And don't let anything hold you back or stop you.
Socrates was once asked by a young follower. How do I get to Mount Olympus? He pointed in a certain direction and said "No matter what make sure every step you take is in the right direction."
In fitness and life so many time we take a step forward just to take two steps back. Even if its small steps make sure your not handicapping yourself by self limitations. I've read hundreds of books on self development and achievement. One of the most important things I've read over and over again is HAVE A DEFINITE CHIEF AIM!! HAVE A PURPOSE!! Without that we are a ship without a rudder. Be passionate about what you want. Be obsessed. No one else will achieve your goals for you. Have your goals where you can see them and read them over and over again. The universe will then do a very funny thing. Ways to accomplish your goals will magically be seen by you.
Start today. Tomorrowland is a wasteland of procrastination. Don't let fear or criticism of others hold you back. Make a decision on what you want to accomplish and go after it with all of your might. I'm here to help you reach those goals. I want all of my clients to write there fitness goals down on paper and go over them with me. I love you all. Be safe this Holiday season. If you haven't read my other posts. Please go to trainerbrian.blogspot.com Next week I should be writing about helping the new people in the gym we will see in the next few months. Feel free to share this with others.
Trainer,
Brian
Hope all of you are having a fabulous holiday season. Love seeing everyone continuously working hard in the gym. Today might be a little wordy. I apologize in advance. So with the New Year upon us I want to tackle the touchy subject of New Year's Resolutions. Over the years I think people have become bitter about making them because we tend to fall through on them after a couple of months. I am not sure I make a lot of resolutions but I am a HUGE BELIEVER in having goals.
Let me back track about 10 years ago and share you a little about myself. It's the first New Years that I've decided to make true changes in my life for the better. I was sick and tired of being drunk, drugged out and basically a HUGE looser. I had a lot of help along the way but it came down to me making a DECISION and having a purpose. I wrote down a list of 10 things I wanted to accomplish the following year. I locked myself in my bedroom that New Year's Eve night. My so called friends were calling me and even knocked on my window to go out with them. I ignored that. I read my list over and over again and continued to dwell on how I was going to accomplish these new goals. I read that list a few times every day over and over again. Leaving out a lot of details, mistakes and lessons learned. We can jump to the present. I love the life I have now. I love my job. I love being able to help people. I'm proud of the majority of the decisions I make on a daily basis.
I believe in goals. I believe in writing them down. Only 3% of the population will write down there goals. Write down today what you want to accomplish in fitness this year and in life. The law of concentration states that whatever you dwell upon grows. Is is fitting into that dress or pant size you haven't worn in years? Is it getting ready for that magical wedding day? Running that half marathon? Lowering your cholesterol, blood sugar levels? Getting on stage for the first time. Whatever you truly want bad enough you can accomplish it. WRITE IT DOWN. WRITE down how you can achieve those goals. And don't let anything hold you back or stop you.
Socrates was once asked by a young follower. How do I get to Mount Olympus? He pointed in a certain direction and said "No matter what make sure every step you take is in the right direction."
In fitness and life so many time we take a step forward just to take two steps back. Even if its small steps make sure your not handicapping yourself by self limitations. I've read hundreds of books on self development and achievement. One of the most important things I've read over and over again is HAVE A DEFINITE CHIEF AIM!! HAVE A PURPOSE!! Without that we are a ship without a rudder. Be passionate about what you want. Be obsessed. No one else will achieve your goals for you. Have your goals where you can see them and read them over and over again. The universe will then do a very funny thing. Ways to accomplish your goals will magically be seen by you.
Start today. Tomorrowland is a wasteland of procrastination. Don't let fear or criticism of others hold you back. Make a decision on what you want to accomplish and go after it with all of your might. I'm here to help you reach those goals. I want all of my clients to write there fitness goals down on paper and go over them with me. I love you all. Be safe this Holiday season. If you haven't read my other posts. Please go to trainerbrian.blogspot.com Next week I should be writing about helping the new people in the gym we will see in the next few months. Feel free to share this with others.
Trainer,
Brian
Sunday, December 6, 2015
What do I want for Christmas???
To my amazing clients,
The Holiday season is upon us in full force. And I've been asked often about fitness gifts and gadgets. Brian, is it worth it? Do they work? The most popular item out there these days is the exercise band that measures steps, calories burned and some measure heart rate and sleep. From my research and in my opinion a gadget like this can be very beneficial and worth it. I've heard the fit bit charge is pretty good. Before you run to the store our smartphones can basically do the same thing.
Sadly to say our every day lives have become very sedentary for the majority of the Americana population, We get up from our bed to our car seat to our office chair to our couch and then we repeat that at least 5 days out of the week. BRIAN, don't forget I go to the gym 5 days a week!! Remember, our lesson from last week. 5 hours of intentional exercise is awesome but in the big picture IT is not enough for body composition change. Everything we do comes into play.
Our sedentary lifestyle is killing us. In 1958 less then 2 million Americans had diabetes. Now 26 million Americans have it and 80-million have pre-diabetes. 1in 3 Americans have high blood pressure. Just diabetes and heart disease cost the U.S. healthcare system 268 billion dollars annually. That doesn't include back pain, depression and cancer which can also be linked to not being active.
Brian, What in the blue blazes does this have to do with Christmas gifts??? Well, I'm getting to that. So one thing the fit bits do a good job of is measuring how much we move daily. Our daily steps. Calories in vs. calories out is the bottom line. We burn calories by our BMR basic metabolic rate, TEF themal affect of food and NEAT in our daily lives. Now we raise our BMR which is up to 75 percent of the calories we burn just by being alive beings and make it a powerful calorie burning machine by having more lean body mass. MUSCLE!! That's what you and I are accomplishing in the gym when we meet. Having a more efficient and higher metabolism is very important and why getting intentional exercise is vital to our success. By the way only 15 percent of Americans go to the gym. You should pat yourself on the back. Proud of all of you.
Now NEAT in my opinion besides nutrition is the most important factor in losing body fat. NEAT is non exercise activity thermogenesis. It is measured through what we do daily. At work, around the house, leisurely activities so on so forth. Foot tapping can be considered neat.
The fit bit or our smart phones can measure how much we move. I think 10,000 steps is the prominent number. Its not a magical number its just a goal. The more we move the better off we are. I've know clients stop watching T.V. to take a walk because they only had 7,000 steps for the day. To me that says its doing its job and well worth the purchase. Now it is challenging when working behind a computer all day but I believe its possible. We've heard for years park farther away, take the stairs, talk face to face with a co worker instead of sending an email. Pace while on the phone instead of sitting on our rear. Technology is catching up with standing work stations. I've heard of some using a stability ball as a chair. We need to combat our sedentary lifestyles with finding little ways to move more. Walk to the convenience store. Shut the T.V. off and play twister with the wife. Measuring the steps we take and the calories we burn help keep us mindful of combating being sedentary in our every day life. In conclusion if the gift helps you or those you love, move more and be active it is totally worth it. That's all I got for today. REMEMBER BE CREATIVE BE ACTIVE AND BE HEALTHY!! Contact me if you need anything. Love you all. Brian
My statistics were from M.D. P.H.D JAMES A. LEVINE his book GET UP!
The Holiday season is upon us in full force. And I've been asked often about fitness gifts and gadgets. Brian, is it worth it? Do they work? The most popular item out there these days is the exercise band that measures steps, calories burned and some measure heart rate and sleep. From my research and in my opinion a gadget like this can be very beneficial and worth it. I've heard the fit bit charge is pretty good. Before you run to the store our smartphones can basically do the same thing.
Sadly to say our every day lives have become very sedentary for the majority of the Americana population, We get up from our bed to our car seat to our office chair to our couch and then we repeat that at least 5 days out of the week. BRIAN, don't forget I go to the gym 5 days a week!! Remember, our lesson from last week. 5 hours of intentional exercise is awesome but in the big picture IT is not enough for body composition change. Everything we do comes into play.
Our sedentary lifestyle is killing us. In 1958 less then 2 million Americans had diabetes. Now 26 million Americans have it and 80-million have pre-diabetes. 1in 3 Americans have high blood pressure. Just diabetes and heart disease cost the U.S. healthcare system 268 billion dollars annually. That doesn't include back pain, depression and cancer which can also be linked to not being active.
Brian, What in the blue blazes does this have to do with Christmas gifts??? Well, I'm getting to that. So one thing the fit bits do a good job of is measuring how much we move daily. Our daily steps. Calories in vs. calories out is the bottom line. We burn calories by our BMR basic metabolic rate, TEF themal affect of food and NEAT in our daily lives. Now we raise our BMR which is up to 75 percent of the calories we burn just by being alive beings and make it a powerful calorie burning machine by having more lean body mass. MUSCLE!! That's what you and I are accomplishing in the gym when we meet. Having a more efficient and higher metabolism is very important and why getting intentional exercise is vital to our success. By the way only 15 percent of Americans go to the gym. You should pat yourself on the back. Proud of all of you.
Now NEAT in my opinion besides nutrition is the most important factor in losing body fat. NEAT is non exercise activity thermogenesis. It is measured through what we do daily. At work, around the house, leisurely activities so on so forth. Foot tapping can be considered neat.
The fit bit or our smart phones can measure how much we move. I think 10,000 steps is the prominent number. Its not a magical number its just a goal. The more we move the better off we are. I've know clients stop watching T.V. to take a walk because they only had 7,000 steps for the day. To me that says its doing its job and well worth the purchase. Now it is challenging when working behind a computer all day but I believe its possible. We've heard for years park farther away, take the stairs, talk face to face with a co worker instead of sending an email. Pace while on the phone instead of sitting on our rear. Technology is catching up with standing work stations. I've heard of some using a stability ball as a chair. We need to combat our sedentary lifestyles with finding little ways to move more. Walk to the convenience store. Shut the T.V. off and play twister with the wife. Measuring the steps we take and the calories we burn help keep us mindful of combating being sedentary in our every day life. In conclusion if the gift helps you or those you love, move more and be active it is totally worth it. That's all I got for today. REMEMBER BE CREATIVE BE ACTIVE AND BE HEALTHY!! Contact me if you need anything. Love you all. Brian
My statistics were from M.D. P.H.D JAMES A. LEVINE his book GET UP!
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