Who needs the loony bin?

HI to all my amazing clients,
I'm glad to be back working again after a much needed vacation. Most of you did a great job of staying active while I was gone. I'm proud of you all.
So before I begin with my out house psychology let me say that I don't mean this to take place of professional help when needed. I've been know to say that the majority of us exercise for one reason and that is to look good naked. Today I want to give us another very important reason to exercise.
Anxiety and depression and the positive influence exercise has on it is my topic today. I know that when severely depressed or full of anxiety and fear the very last thing we want to do is get up and do physical activity. Though, this is the BEST thing we can do for ourselves! Many of you know I've suffered from severe depression myself so this is coming from experience and research. On many occasions over the years I've had clients come in severely stressed from life's stresses and after just 30 min of exercise they leave me feeling a THOUSAND times better. Hopefully that's not because they don't have to see me again for a few days. HA... I personally need physical activity daily to keep me in the right frame of mind. I went for a beautiful hike today in Madera canyon and I actually dictated most of this while hiking up some pretty steep slopes. Most of my blogs are done during or right after exercise sessions. I got to thinking during my hike that during some of the most trying and stressful times of my life I turned to hiking or exercise. When my mentor Jack Knight passed away after a hard battle with cancer I hiked that morning to clear my head and get focused for my speech at the funeral.  He had passion and enthusiasm and always tried to do the right thing. I wanted to be THAT GUY. That was a turning point for me. Today is another. Whatever higher power or Universal power is out there. I know one thing. We were given tools at our disposal to handle stress, anxiety, fear and just plain HARD TIMES. I believe every addiction facility should have a gym and exercise programs as part of there recovery.
Facts of the day:
1) Vigorous exercise for only 15 to 30 min releases feel good brain chemicals that help deal with
depression.
2)Reduces toxins in the body that may worsen depression
3)Increases body temperature that can have calming effects
4)Gain confidence. When we feel better about ourselves we bring that into our daily interactions
5) Takes your mind off of worries and the cycle of negative thoughts that feeds anxiety and depression
6)Social interaction. A friendly smile can change your WHOLE DAY!
7)Its a positive way to cope. Instead of drinking or binge eating that will only worsen symptoms.
These are just some of positive impacts it has on us. I got most of these from an article on the Mayo Clinic website that deals with this very topic.
So now that we know that we have control over something that makes us feel powerless. We are armed and ready to deal with anxiety, fear and depression. BUT WE have to act and DO something. We can't continue to wallow in the pig pen. GET UP AND DO SOMETHING PHYSICAL TODAY. NOW!! LOVE YOU ALL!
Trainer, BRIAN

Mickey says Hi

To all my amazing clients,

Good morning! Hope you all have had a great week. Just because I'm on vacation doesn't mean you're off the hook. Ha.. I will keep this brief. I just want too leave you all with a couple thoughts this morning
1) Stay focused on your goals. Don't lose site of what you want to achieve.
2) Have a healthy living mindset in all you do. Stay away from anything that has a negative impact on mental and physical health. Stay positive.
3) Get your workouts in! Keep the intensity up!
4) Encourage someone today! Workout with a friend. Go to a class together. Lift someone up today. Metaphorically.. if you literally lift someone up that could be good to. I digress...
And last but not least. Thank you all for your love and support. I appreciate every single one of you. I will say hi to Mickey and Minnie for you.
Trainer Brian

Go to trainerbrian.blogspot.com for my older post. Feel free to share.

My FOUR LETTER WORD IS....

Happy New Year ALL!!!

So its a new year and for some of us we want it to be a brand new beginning. For others we want to build off the steps we've made already in the past few months. I want to talk today about my 4 letter word... It's the word DIET!! I hear it now. BRIAN "ALL you talk about is eating healthy and how nutrition is the key to success." Why, Yes I agree with my whole heart to that. Nutrition is the key. No exceptions. If we don't make good, healthy, habitual food choices our exercise efforts get flushed straight down the toilet. Now I believe the word diet pertains to something we do for a short amount of time for quick results. In the old days diet meant habitual nourishment. I believe for us to attain long term success we need to look at the end game. Not something we are trying to do for 30to90 days. Cutting calories to an extreme is detrimental to your health and keeping the weight off over the long term. Being healthy is a lifestyle choice. Our body remembers what is does the majority of the time. So if you eat healthy and exercise the majority of the time you will be healthy, happy and lean. If you have a tendency to overeat, skip workouts and indulge too much your body will look like that,. Instead of looking at like we are on a diet we need to look at as a new way too live. We make diets way to complicated. Only 500 hundred calories, or nothing but protein, or no fats, or no carbs period. In the long game we can't sustain this. Then we get frustrated overeat and even heavier and fluffier then when we started. I believe in KISS. Keep It Simple Stupid. It's basically my life motto for myself. Don't over think things. Don't over complicate.
Its not complicated.
Eat a ton of veggies. BRIAN I HATE Broccoli!! They're are a ton of veggies our there to pick from and enjoy.
Don't overeat! Keep portions small. 
Eat nutrient dense foods. Those have lots of nutrients for the fewest amount of calories. 
Have lots of protein. Preferably white meat when you eat meat. Reduce starchy carb intake including white sugar and white flour products. 
Don't binge on junk food. 
Drink LOTS of Water. Vitamin water and flavored water don't count. REAL WATER. At least 64 ounces preferably a gallon of water a day if possible. 

I love you all and I'm super excited to get rocking this week. I want and need you all in the gym when we are not training together. Either doing cardio or ask me what lifting you can do when I'm not
around. I have different programs for different goals. No more FOUR letter words. This is a lifestyle not a DIET.
BRIAN