You’ve got to be kidding!
I have seen some pretty crazy things in the gyms over the last thirty some odd years but what I witnessed the other day has to be right up there with the craziest I have ever seen.
Are you ready for this?
I actually watched a lady doing what might be classified as some kind of dumbbell shoulder press, one arm at a time—while reading, holding her novel in the other hand!
She was using a 5lb dumbbell which was flying up and down at a million miles per hour with absolutely no form or posture. It was bad enough that all the treadmill and elliptical trainers were zoned out in front of the TVs, not focusing at all on their workout, but this was ludicrous. She actually had one of those office bulldog clips holding her page.
Do these people actually expect to get the results they are seeking?
Have they resigned themselves to the excuse of mediocrity?
Or, having tried previously and failed, decided their desires are not attainable but doing something is better than nothing?
Focused attention on purpose is the only way to bring you the results you wish to accomplish quickly and safely.
The old story of trying to start a fire with a magnifying glass comes to mind. The sharper your focus the better your results will be.
The fitness world is no exception to this universal law.
Results-oriented training begins in the mind with purpose and emotional content. Know why you are training, with well defined goals and daily action steps to support them.
For information on how you can acquire your “Get Serious” program and a seven step guideline to guaranteed success email premierblueprints@gmail.com
Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Monday, April 5, 2010
Friday, December 11, 2009
Deep Sixed
My post on the 6/6/6 program seems to have intrigued several of my clients who were not training with me at the time of its inception back in the year 2000.
My training partners and I resurrected the program this week, (paying the price todayJ), and several others will follow as there current program comes to an end.
So here is the deal. To add a little incentive and fun to it anyone who completes the program as designed will receive a 6/6/6 T-shirt and a certificate of success. You may design your own 6/6/6 program which must be approved as worthy, (just email it to me), or I can send you the original 6/6/6 program. Send me your start and end date. On completion you will be required to email a signed completion form and include at least one witness for verification.
I accept no responsibility for any injuries or consequences arising from the program and cannot be held accountable in any way. Your participation is solely at your own risk. Please be sure to consult your physician before beginning this or any other program. This is not a beginner program.
My training partners and I resurrected the program this week, (paying the price todayJ), and several others will follow as there current program comes to an end.
So here is the deal. To add a little incentive and fun to it anyone who completes the program as designed will receive a 6/6/6 T-shirt and a certificate of success. You may design your own 6/6/6 program which must be approved as worthy, (just email it to me), or I can send you the original 6/6/6 program. Send me your start and end date. On completion you will be required to email a signed completion form and include at least one witness for verification.
I accept no responsibility for any injuries or consequences arising from the program and cannot be held accountable in any way. Your participation is solely at your own risk. Please be sure to consult your physician before beginning this or any other program. This is not a beginner program.
Friday, September 4, 2009
Reaching the Summit
If we expect to reach the pinnacle of our sport or art it is essential to continually assess our thoughts feelings and actions to determine whether or not they match our current blue prints which are responsible for the results we are experiencing at this point in our career. Does the life style we are presently leading contribute 100% toward our goal or is it more like 70% or even less? I would say that if it is less than 90% then the reality is we really are not very serious. It is more wishful thinking and we are not willing to discipline our self, sacrificing certain vices in order to attain what we think would be nice to be, do, or have.
Our bodies are designed to function optimally when provided with the proper nutrients and recovery time. If our current life style does not support this it will be impossible to ever realize our full potential. It is important to realize everything we put into our body and mind either strengthens or weakens it. The body can take an amazing amount of abuse and still perform at a fairly high level but the law states we reap that which we sow. We may even reach the top for a brief period of time but this is a universal law and there is no cheating it. If we practice habits of abuse the body will break down. It will be weakened.
Some fool themselves thinking a few weeks or a month of proper nutrition and training will suffice. This is not so. The body responds best to a consistent systematic quotidian regime containing all the components of training. Our weakest component will determine our degree of success therefore it is important we have a thorough understanding of each component and how to develop them.
Another law, the Law of Receiving is more than willing to deliver all we desire but will only give in proportion to what we are able, through preparation, to receive.
For additional thoughts email premierblueprints@gmail.com.
Our bodies are designed to function optimally when provided with the proper nutrients and recovery time. If our current life style does not support this it will be impossible to ever realize our full potential. It is important to realize everything we put into our body and mind either strengthens or weakens it. The body can take an amazing amount of abuse and still perform at a fairly high level but the law states we reap that which we sow. We may even reach the top for a brief period of time but this is a universal law and there is no cheating it. If we practice habits of abuse the body will break down. It will be weakened.
Some fool themselves thinking a few weeks or a month of proper nutrition and training will suffice. This is not so. The body responds best to a consistent systematic quotidian regime containing all the components of training. Our weakest component will determine our degree of success therefore it is important we have a thorough understanding of each component and how to develop them.
Another law, the Law of Receiving is more than willing to deliver all we desire but will only give in proportion to what we are able, through preparation, to receive.
For additional thoughts email premierblueprints@gmail.com.
Wednesday, September 2, 2009
Victory in Defeat
The measure of our loss will be determined by our knowledge gained and implemented.
There is almost always a certain amount of pain and discomfort associated with growth.
In nature we think of birthing, growing pains of the infant and adolescent. In life lessons we think of relationships and loss, whether it be loss of a loved one or defeat in a competition.
When speaking of competition, in Truth there is no winning or losing. If we don’t experience the result we were hoping for it merely means we were ill prepared for our endeavor and there is more to be learned, things added or removed as we hone our skills.
Winning and losing only exists on the ego based competitive plane where winners are exalted, some even in ineffable regard, and losers made to feel inferior.
On the creative plane competition serves to test our skills and advance our interest with an attitude that all will learn and benefit from the experience. “Win or lose,” spirits remain high as knowledge is gained and new goals are implemented, building on what has gone before, removing that which moves us away from our purpose replacing it with that, which moves us toward our purpose. The only loser is he who gains no knowledge from his endeavor and therefore remains unchanged or sinks to lower levels.
There is an inner voice, which knows our worthy intention
Let go of self and heed Its words
For this is the Source of all creation
For those who choose to listen
Releasing in subjection
This inner voice will bring us to perfection
There is no winning, there is no losing
On our path of co-creation
Only lessons learned, knowledge gained
Toward our final destination.
For those who have won the battle this day – be gracious in your victory thanking your opponent for all he has taught you.
For those who have lost this day – maintain dignity-keeping spirits high for you have not lost but gained a wealth of knowledge on which to build. It has been a necessary step in preparation for what lays ahead. Understand there is purpose in “winning and losing.”
premierblueprints@gmail.com
There is almost always a certain amount of pain and discomfort associated with growth.
In nature we think of birthing, growing pains of the infant and adolescent. In life lessons we think of relationships and loss, whether it be loss of a loved one or defeat in a competition.
When speaking of competition, in Truth there is no winning or losing. If we don’t experience the result we were hoping for it merely means we were ill prepared for our endeavor and there is more to be learned, things added or removed as we hone our skills.
Winning and losing only exists on the ego based competitive plane where winners are exalted, some even in ineffable regard, and losers made to feel inferior.
On the creative plane competition serves to test our skills and advance our interest with an attitude that all will learn and benefit from the experience. “Win or lose,” spirits remain high as knowledge is gained and new goals are implemented, building on what has gone before, removing that which moves us away from our purpose replacing it with that, which moves us toward our purpose. The only loser is he who gains no knowledge from his endeavor and therefore remains unchanged or sinks to lower levels.
There is an inner voice, which knows our worthy intention
Let go of self and heed Its words
For this is the Source of all creation
For those who choose to listen
Releasing in subjection
This inner voice will bring us to perfection
There is no winning, there is no losing
On our path of co-creation
Only lessons learned, knowledge gained
Toward our final destination.
For those who have won the battle this day – be gracious in your victory thanking your opponent for all he has taught you.
For those who have lost this day – maintain dignity-keeping spirits high for you have not lost but gained a wealth of knowledge on which to build. It has been a necessary step in preparation for what lays ahead. Understand there is purpose in “winning and losing.”
premierblueprints@gmail.com
Wednesday, August 26, 2009
Building Explosive Power
A key component to building explosive power is teaching all your muscle groups to work synergistically, cooperating and firing at the proper time to ensure maximum transfer of energy to it’s final destination, whether that be a punch, a kick, a successful vault or jump.
Here is an excellent exercise you may want to incorporate into your training regime.
Drop Squat with Jump
You will want to practice the drop squat portion of the exercise with a light 35 or 45 lbs bar, (or lighter depending on your strength), until you get the feel for it before adding the jump.
Begin by placing the bar in front of you on the floor. Take a wide stance, (6 inches wider than shoulder width), and squat down sitting on your heels keeping your back as straight as possible and head up. Grasp the bar using a wide grip, (outside the legs). Now as you stand up clean the bar to the shoulders just under your chin. Be sure to drive from your heels up through your hips keeping your back as straight as possible and head up. From this position do not press the bar overhead but maintain it at your standing shoulder level as you drop your body down to a squat position sitting on your heels, back straight, head up and bar now overhead. It is extremely important you do not press the bar overhead, rather drop your body down. From this position you will stand back up keeping the bar overhead. Once standing lower the bar back to the floor and repeat.
Once you have mastered the technique and feel comfortable with it place a box, (6” to 8” high x 40” long x 24” deep), just in front of the bar. Now perform the same technique however this time explode out of the bottom position jumping onto the box. Remember to drive from your heels up through the hips maintaining a straight back with head up all the while keeping the bar overhead. Step off the box and repeat. Start with just five or six repetitions. You may add weight to the bar or use a higher box as you get stronger. Three or four sets with a 1 ½ to 2 minutes rest in between will be adequate.
Be aware that any physical activity brings with it the risk of injury. If in doubt find a competent trainer well versed in this technique to assist you. Perform at your own risk.
For more training tips, email premierblueprints@gmail.com.
Here is an excellent exercise you may want to incorporate into your training regime.
Drop Squat with Jump
You will want to practice the drop squat portion of the exercise with a light 35 or 45 lbs bar, (or lighter depending on your strength), until you get the feel for it before adding the jump.
Begin by placing the bar in front of you on the floor. Take a wide stance, (6 inches wider than shoulder width), and squat down sitting on your heels keeping your back as straight as possible and head up. Grasp the bar using a wide grip, (outside the legs). Now as you stand up clean the bar to the shoulders just under your chin. Be sure to drive from your heels up through your hips keeping your back as straight as possible and head up. From this position do not press the bar overhead but maintain it at your standing shoulder level as you drop your body down to a squat position sitting on your heels, back straight, head up and bar now overhead. It is extremely important you do not press the bar overhead, rather drop your body down. From this position you will stand back up keeping the bar overhead. Once standing lower the bar back to the floor and repeat.
Once you have mastered the technique and feel comfortable with it place a box, (6” to 8” high x 40” long x 24” deep), just in front of the bar. Now perform the same technique however this time explode out of the bottom position jumping onto the box. Remember to drive from your heels up through the hips maintaining a straight back with head up all the while keeping the bar overhead. Step off the box and repeat. Start with just five or six repetitions. You may add weight to the bar or use a higher box as you get stronger. Three or four sets with a 1 ½ to 2 minutes rest in between will be adequate.
Be aware that any physical activity brings with it the risk of injury. If in doubt find a competent trainer well versed in this technique to assist you. Perform at your own risk.
For more training tips, email premierblueprints@gmail.com.
Friday, July 24, 2009
Corollary Success and Weight Management
It simply does not matter what we do on the outside.
We can exercise, count calories and do all the right things according to our weight management goals. We can even go so far as to hire motivational trainers and experience temporary success, maybe even reach our goal. But it will not, it CANNOT, last if we don’t extinguish our old self image, our current BLUEPRINT of what our subconscious mind believes us to be. We do not become that which we wish but we become and will remain that which we are. We can never be more than we believe, (our subconscious blueprint), ourselves to be.
We cannot harbor any remnant of our current blueprint that has been responsible for our results to this point in time. To eschew any possibility of backsliding we must construct a new BLUEPRINT of habits that support our intention. We become these new habits and the corollary success.
This is how we must believe our self to be. This new quiescent person that has until now, been recondite, is now ready to provide the motivation, opportunity and environment for us to realize lasting change.
THE OLD YOU MUST DIE!!
This is where all weight management programs must begin if they are to be successful. You must become a new and different person. There is no other way.
My passion is helping others discover and plan for the NEW, SUCCESSFUL you. For discussion or help in replacing your BLUEPRINT simply email me today, premierblueprint@gmail.com.
We can exercise, count calories and do all the right things according to our weight management goals. We can even go so far as to hire motivational trainers and experience temporary success, maybe even reach our goal. But it will not, it CANNOT, last if we don’t extinguish our old self image, our current BLUEPRINT of what our subconscious mind believes us to be. We do not become that which we wish but we become and will remain that which we are. We can never be more than we believe, (our subconscious blueprint), ourselves to be.
We cannot harbor any remnant of our current blueprint that has been responsible for our results to this point in time. To eschew any possibility of backsliding we must construct a new BLUEPRINT of habits that support our intention. We become these new habits and the corollary success.
This is how we must believe our self to be. This new quiescent person that has until now, been recondite, is now ready to provide the motivation, opportunity and environment for us to realize lasting change.
THE OLD YOU MUST DIE!!
This is where all weight management programs must begin if they are to be successful. You must become a new and different person. There is no other way.
My passion is helping others discover and plan for the NEW, SUCCESSFUL you. For discussion or help in replacing your BLUEPRINT simply email me today, premierblueprint@gmail.com.
Monday, July 13, 2009
Grip and Finger Strength Training ---- Why?
Grip and finger strength training is often neglected or given very low priority.
So, why should we consider quotidian grip and finger strength training?
Anyone involved in the martial arts should be able to produce several reasons for making it a priority. Particularly any of the grappling style arts. Some other sports where superior grip strength and endurance would be beneficial are any racket sport, football, baseball, golf and hockey. I think you would agree however that every athlete, professional or weekend warrior, would benefit from a stronger more enduring grip.
But why, you say, should anyone else be concerned? Well let’s take for example the woman, (I’m sure there are men who struggle with this too), who constantly has to rely on a man to open jars for her. This may sound risible but being independent of this brings an air of confidence and assuredness that hey, I can handle things myself. Think of the number of times each day we use our hands for grasping things. Everyday or seasonal chores such as gardening, shoveling, carrying grocery bags, and picking up kids as you play with them and many more activities become easier, more enjoyable.
There are any number of fancy gadgets on the market today for developing superior grip and finger strength. Some good and some are a complete waste of time. None however are necessary for developing grip and finger strength. With some basic materials you have around the house you can develop an effective grip and finger strength program. Newspaper, a bath towel, a screw driver with a block of wood and a screw, two pieces of wood and a few nails, are all you require. In fact just the resistance of your body weight can increase grip and finger strength dramatically.
Test this out and see if it is true. Work on improving your grip and finger strength for one month. You will not be disappointed.
For ideas on how you might design your program send me an email, premierblueprints@gmail.com.
So, why should we consider quotidian grip and finger strength training?
Anyone involved in the martial arts should be able to produce several reasons for making it a priority. Particularly any of the grappling style arts. Some other sports where superior grip strength and endurance would be beneficial are any racket sport, football, baseball, golf and hockey. I think you would agree however that every athlete, professional or weekend warrior, would benefit from a stronger more enduring grip.
But why, you say, should anyone else be concerned? Well let’s take for example the woman, (I’m sure there are men who struggle with this too), who constantly has to rely on a man to open jars for her. This may sound risible but being independent of this brings an air of confidence and assuredness that hey, I can handle things myself. Think of the number of times each day we use our hands for grasping things. Everyday or seasonal chores such as gardening, shoveling, carrying grocery bags, and picking up kids as you play with them and many more activities become easier, more enjoyable.
There are any number of fancy gadgets on the market today for developing superior grip and finger strength. Some good and some are a complete waste of time. None however are necessary for developing grip and finger strength. With some basic materials you have around the house you can develop an effective grip and finger strength program. Newspaper, a bath towel, a screw driver with a block of wood and a screw, two pieces of wood and a few nails, are all you require. In fact just the resistance of your body weight can increase grip and finger strength dramatically.
Test this out and see if it is true. Work on improving your grip and finger strength for one month. You will not be disappointed.
For ideas on how you might design your program send me an email, premierblueprints@gmail.com.
Friday, June 26, 2009
Dollars & Sense
It is a common misconception these days that we need big shiny $15,000.00 machines to get in shape. By appealing to ego and the cultural meme that bigger, more expensive is better, the fitness industry has succeeded in brainwashing many of us into this erroneous belief. We hear comments like; “I joined this new gym. You should see the fantastic machines. They have all the newest and best machines available.” Or; “My gym is updating their equipment and you should see the new equipment they are bringing in. It is the best available on the market today.”
But is it necessary?
I have a client who took years off training to raise her family. Now that she is turning 40 she feels the need to get back into shape. She said that now that she has looked after everyone else it was time to look after her. I pointed out that part of looking after others involves taking care of you first and asked her why she felt she couldn’t have done some form of training all those years. Her answer; “I didn’t have time to go to the gym.” It never even dawned on her she could stay in shape training at home.
It’s not that these machines do not have a place and purpose, they do but they certainly are not necessary to get into peak physical condition.
You may be surprised at what can be accomplished with just your body weight, a good pair of running shoes and a hill. Through a properly designed program using these few components it is amazing the progress that can be realized in short order.
Another option is to set up a functional home gym. It is possible to design a fully functional home gym for under $3,000.00 that will last a life time. The advantages of a home gym are numerous. A few of the benefits are, but not limited too; zero travel time, train at your convenience, no waiting for equipment, no intimidation or having someone else’s sweat all over the equipment, listen to your music or no music, use your own shower and the list goes on.
The point is don’t be fooled as the large phalanx of fitness enthusiasts are, into thinking it is necessary to continually renew contracts and use all the latest and greatest equipment to get in shape or excel at your sport. If the big gyms are your thing that’s fine, you can get in great shape there and perhaps you need the social aspect of it to motivate you. But I contend that anyone can achieve their fitness goals just as well and rapidly without the gleam and glitter of the machines.
If you would like to continue this discussion or to discover how you can realize your fitness goals at minimal cost fire off an email to me, premierblueprints@gmail.com.
But is it necessary?
I have a client who took years off training to raise her family. Now that she is turning 40 she feels the need to get back into shape. She said that now that she has looked after everyone else it was time to look after her. I pointed out that part of looking after others involves taking care of you first and asked her why she felt she couldn’t have done some form of training all those years. Her answer; “I didn’t have time to go to the gym.” It never even dawned on her she could stay in shape training at home.
It’s not that these machines do not have a place and purpose, they do but they certainly are not necessary to get into peak physical condition.
You may be surprised at what can be accomplished with just your body weight, a good pair of running shoes and a hill. Through a properly designed program using these few components it is amazing the progress that can be realized in short order.
Another option is to set up a functional home gym. It is possible to design a fully functional home gym for under $3,000.00 that will last a life time. The advantages of a home gym are numerous. A few of the benefits are, but not limited too; zero travel time, train at your convenience, no waiting for equipment, no intimidation or having someone else’s sweat all over the equipment, listen to your music or no music, use your own shower and the list goes on.
The point is don’t be fooled as the large phalanx of fitness enthusiasts are, into thinking it is necessary to continually renew contracts and use all the latest and greatest equipment to get in shape or excel at your sport. If the big gyms are your thing that’s fine, you can get in great shape there and perhaps you need the social aspect of it to motivate you. But I contend that anyone can achieve their fitness goals just as well and rapidly without the gleam and glitter of the machines.
If you would like to continue this discussion or to discover how you can realize your fitness goals at minimal cost fire off an email to me, premierblueprints@gmail.com.
Friday, June 19, 2009
Quality Back Training
For some quality back development is the hardest to attain of all body parts. One possible reason for this is that visually your back is out of sight. Back is not like arms, chest, legs or shoulders which are visually easy to see and constructively critique. We may even go days without even so much as a glance at our back. No wonder for many it lags behind in development. Here are two proven techniques which will literally blow your back out of its quiescent state into new growth and quality development seemingly overnight.
Technique #1: Visualize – For those who find their back lagging behind properly assimilating visualization into their back training will work wonders for you.
Beginning the night before your workout mentally visualize yourself as you go through the back exercises your will perform. Step outside your body, become the witness and watch as you execute each one in perfect form. See and feel the muscles stretching and contracting as they go through each motion. Visualize the development you are seeking, envision your back as you wish it to be. It is important that this phase of #1 be done just before drifting off to sleep when your conscious and subconscious mind are most receptive. In effect you are mentally programming yourself for the perfect back workout.
Now it is time to train. Before executing each exercise close your eyes, step outside your body and visualize yourself as you physically begin the exercise. Do not stop this visualization until the exercise has been completed. It is important to see and feel each muscle of the back stretch and contract as it moves through the entire range of the motion. This may seem like a lot of work but it really isn’t and will not add any more time to your workout. It will take a little practice at first but in short order you can master this technique and be well on your way to reaping the awesome rewards.
Technique #2: Two Count Contraction – This technique by itself will bring great results but when combined with the above technique back development goes through the roof.
Slow all your back training exercises down so that they become smooth continuous movements, no ballistics here. Feel the stretch and hold the contractions for a good two count as you work through a full range of motion. Really squeeze your back muscles as hard as you can for 1001 ---- 1002. It is important to focus solely on back. Forget about your grip. Use wrist straps if you need to. Your hands and arms just become hooks as you do all the work with your back. Reduce the weight if necessary. Perfect form is essential.
Combine these two techniques over the next six weeks and watch the metamorphosis your back experiences.
Believe ---- Persist ---- Achieve
If you have any questions or would like some assistance in designing a great back workout please email, premierblueprints@gmail.com
Technique #1: Visualize – For those who find their back lagging behind properly assimilating visualization into their back training will work wonders for you.
Beginning the night before your workout mentally visualize yourself as you go through the back exercises your will perform. Step outside your body, become the witness and watch as you execute each one in perfect form. See and feel the muscles stretching and contracting as they go through each motion. Visualize the development you are seeking, envision your back as you wish it to be. It is important that this phase of #1 be done just before drifting off to sleep when your conscious and subconscious mind are most receptive. In effect you are mentally programming yourself for the perfect back workout.
Now it is time to train. Before executing each exercise close your eyes, step outside your body and visualize yourself as you physically begin the exercise. Do not stop this visualization until the exercise has been completed. It is important to see and feel each muscle of the back stretch and contract as it moves through the entire range of the motion. This may seem like a lot of work but it really isn’t and will not add any more time to your workout. It will take a little practice at first but in short order you can master this technique and be well on your way to reaping the awesome rewards.
Technique #2: Two Count Contraction – This technique by itself will bring great results but when combined with the above technique back development goes through the roof.
Slow all your back training exercises down so that they become smooth continuous movements, no ballistics here. Feel the stretch and hold the contractions for a good two count as you work through a full range of motion. Really squeeze your back muscles as hard as you can for 1001 ---- 1002. It is important to focus solely on back. Forget about your grip. Use wrist straps if you need to. Your hands and arms just become hooks as you do all the work with your back. Reduce the weight if necessary. Perfect form is essential.
Combine these two techniques over the next six weeks and watch the metamorphosis your back experiences.
Believe ---- Persist ---- Achieve
If you have any questions or would like some assistance in designing a great back workout please email, premierblueprints@gmail.com
Wednesday, June 17, 2009
It's Time to Change Those Genes!
An interesting read by Kelley Herring that I thought you might find interesting. Enjoy and discuss!
It's Time to Change Those Genes!
In a recent ETR article, I introduced you to the burgeoning new field of nutrigenomics - the use of your personal genetic information to create a tailor-made diet that can thwart the diseases you're most prone to. But once you have this critical information in hand, wouldn't it be nice to simply repair those damaged genes? New research suggests you can!
Dr. Dean Ornish and colleagues conducted a study on 30 men with low-risk prostate cancer who decided against "conventional" medical treatment. The men underwent three months of major lifestyle changes, including eating a diet rich in fruits, vegetables, whole grains, and legumes; 30 minutes of moderate daily exercise; and 30 minutes of daily stress management.
After three months, the men had lost weight, lowered blood pressure, and were enjoying other health benefits. But what astounded researchers were the profound changes in their before and after biopsies. In only 90 days, there were changes in about 500 of the men's genes - including 453 that were turned off and 48 that were turned on. The activity of disease-preventing genes had increased while the number of disease-promoting genes had shut off.
"In just three months, I can change hundreds of my genes simply by changing what I eat and how I live? That's pretty exciting," says Ornish. "The implications of our study are not limited to men with prostate cancer."
So whenever you hear someone offer up yesterday's excuse of "Oh, there's nothing I can do about that - it's just my genes," smile and suggest they change them.
[Ed. Note: It's easy to say "It's just my genes" and resign yourself to poor health. But it can be almost as easy to make a few simple changes to your diet and lifestyle - and live a longer life, free of pain and medical bills. Start feeling better and getting healthier right here. It's a lot easier to get healthy when your "health food" tastes good. Get delicious and healthy recipes at Kelley Herring's website, HealingGourmet.com.]
It's Time to Change Those Genes!
In a recent ETR article, I introduced you to the burgeoning new field of nutrigenomics - the use of your personal genetic information to create a tailor-made diet that can thwart the diseases you're most prone to. But once you have this critical information in hand, wouldn't it be nice to simply repair those damaged genes? New research suggests you can!
Dr. Dean Ornish and colleagues conducted a study on 30 men with low-risk prostate cancer who decided against "conventional" medical treatment. The men underwent three months of major lifestyle changes, including eating a diet rich in fruits, vegetables, whole grains, and legumes; 30 minutes of moderate daily exercise; and 30 minutes of daily stress management.
After three months, the men had lost weight, lowered blood pressure, and were enjoying other health benefits. But what astounded researchers were the profound changes in their before and after biopsies. In only 90 days, there were changes in about 500 of the men's genes - including 453 that were turned off and 48 that were turned on. The activity of disease-preventing genes had increased while the number of disease-promoting genes had shut off.
"In just three months, I can change hundreds of my genes simply by changing what I eat and how I live? That's pretty exciting," says Ornish. "The implications of our study are not limited to men with prostate cancer."
So whenever you hear someone offer up yesterday's excuse of "Oh, there's nothing I can do about that - it's just my genes," smile and suggest they change them.
[Ed. Note: It's easy to say "It's just my genes" and resign yourself to poor health. But it can be almost as easy to make a few simple changes to your diet and lifestyle - and live a longer life, free of pain and medical bills. Start feeling better and getting healthier right here. It's a lot easier to get healthy when your "health food" tastes good. Get delicious and healthy recipes at Kelley Herring's website, HealingGourmet.com.]
Wednesday, June 10, 2009
Realizing Potential through Drop Sets
Once a client has developed sufficient strength and muscular endurance through compound foundational training I like to introduce a program which includes a few drop sets.
Most of us when we begin progressive resistance training for the first time and even some, who have been training for a long time, have a preconceived idea of their capabilities that is generally way below what they are capable of. I have witnessed people squatting with 135lbs when they could have squat 315lbs the day they walked in the door. Their true potential is RECONDITE (see what I did there?) by a preconceived idea of their ability that has kept them working far below what they are capable of and limiting their progress. In their mind they are working hard. This is particularly true of leg training, which is grueling when done properly. This is where the drop set becomes a great tool.
A drop set is when you perform an exercise for a required number of repetitions and then drop a predetermined amount of weight off the bar and immediately continue the exercise until positive failure in good form. Drop sets become even more effective when using continuous tension after the drop; but that is for another post.
So often I have seen a trainee, when first introduced to drop sets, load up the bar with the usual weight they would perform 8 reps with and easily push out 15 or more before positive failure in good form at which time a percentage of weight is dropped off the bar and they continue to rep out 15 to 20 more. At the conclusion of the set I always hear; “I had no idea I could do that many reps with that much weight. Obviously I am training far below what I am capable of.” My reward is seeing the smile on their face and the excitement in the brightness of their eyes, knowing their progress is going to triple over the next while. The benefits of this experience do not stop at the gym door, but this too is for another post.
On your next scheduled program update include a few exercises utilizing drop sets and be ready for some amazing results.
If you are not well versed in the use of drop sets it is advisable to seek out a professional trainer who understands the proper use of drop sets and when to use them.
For discussion or any questions you may have drop me an email, premierblueprints@gmail.com.
Most of us when we begin progressive resistance training for the first time and even some, who have been training for a long time, have a preconceived idea of their capabilities that is generally way below what they are capable of. I have witnessed people squatting with 135lbs when they could have squat 315lbs the day they walked in the door. Their true potential is RECONDITE (see what I did there?) by a preconceived idea of their ability that has kept them working far below what they are capable of and limiting their progress. In their mind they are working hard. This is particularly true of leg training, which is grueling when done properly. This is where the drop set becomes a great tool.
A drop set is when you perform an exercise for a required number of repetitions and then drop a predetermined amount of weight off the bar and immediately continue the exercise until positive failure in good form. Drop sets become even more effective when using continuous tension after the drop; but that is for another post.
So often I have seen a trainee, when first introduced to drop sets, load up the bar with the usual weight they would perform 8 reps with and easily push out 15 or more before positive failure in good form at which time a percentage of weight is dropped off the bar and they continue to rep out 15 to 20 more. At the conclusion of the set I always hear; “I had no idea I could do that many reps with that much weight. Obviously I am training far below what I am capable of.” My reward is seeing the smile on their face and the excitement in the brightness of their eyes, knowing their progress is going to triple over the next while. The benefits of this experience do not stop at the gym door, but this too is for another post.
On your next scheduled program update include a few exercises utilizing drop sets and be ready for some amazing results.
If you are not well versed in the use of drop sets it is advisable to seek out a professional trainer who understands the proper use of drop sets and when to use them.
For discussion or any questions you may have drop me an email, premierblueprints@gmail.com.
Friday, May 29, 2009
The Perfect Workout Every Time
It is important to mentally prepare yourself before every training session beginning the night before.
The perfect workout begins inside your mind. You make a conscious decision how your training will go the next day no matter what is happening around you. I want you to realize nothing can ruin your workout but you. Only you can allow that to happen. Take 10 minutes just before you go to sleep and tell yourself you are going to have an amazing workout the next day.
Visualize with emotion. Get all the senses involved as you mentally go through your session. Feel the energy and the power you will bring to your training session. Visualize the drive you will have. Get excited about your progress and realizing your goals. Upon rising take time to do some deep breathing and clear your mind. Down a full glass of water and feel the energy flow into your body and mentally prepare yourself for a magnificent day and know your training will be awesome. Take a few moments throughout the day to breathe deeply and visualize your workout.
When training time rolls around you will be so pumped and ready it will be impossible to have an off workout. Over and over without fail when my clients do this they always experience excellent results.
"As a being of Power, Intelligence, and Love, and the lord of our own thoughts, each of us holds the key to every situation and contains within ourselves that transforming and regenerative agency by which we may make ourselves what we will." -- James Allen, As A Man Thinketh
For more thoughts on how you can have a perfect workout every time send me an email.
premierblueprints@gmail.com
The perfect workout begins inside your mind. You make a conscious decision how your training will go the next day no matter what is happening around you. I want you to realize nothing can ruin your workout but you. Only you can allow that to happen. Take 10 minutes just before you go to sleep and tell yourself you are going to have an amazing workout the next day.
Visualize with emotion. Get all the senses involved as you mentally go through your session. Feel the energy and the power you will bring to your training session. Visualize the drive you will have. Get excited about your progress and realizing your goals. Upon rising take time to do some deep breathing and clear your mind. Down a full glass of water and feel the energy flow into your body and mentally prepare yourself for a magnificent day and know your training will be awesome. Take a few moments throughout the day to breathe deeply and visualize your workout.
When training time rolls around you will be so pumped and ready it will be impossible to have an off workout. Over and over without fail when my clients do this they always experience excellent results.
"As a being of Power, Intelligence, and Love, and the lord of our own thoughts, each of us holds the key to every situation and contains within ourselves that transforming and regenerative agency by which we may make ourselves what we will." -- James Allen, As A Man Thinketh
For more thoughts on how you can have a perfect workout every time send me an email.
premierblueprints@gmail.com
Monday, May 25, 2009
Note to Successful Weight Management
We must change the way we think about the word DIET. In today’s society diet means deprivation and limitation not lifestyle and abundance. Our focus must switch from what we cannot have to "Wow I get to eat five times per day". Any time I feel hungry I can grab something to eat, this is awesome. Focusing on the negative will only bring you more of the same and guarantee your eventual failure. What you RESIST will PERSIST. Giving attention to what you can’t have is a form of RESISTANCE and will only serve to strengthen your desire for them. By choosing only positive thoughts and forming that mental picture in your mind of what you are accomplishing will serve to motivate and excite you driving you to your success. You must choose to change the way you think and take action on those thoughts.
Einstein once said. “Our problems can’t be solved at the same level of thinking we were at when we created them.” I would add to that. Change the way you look at things and the things you look at CHANGE.
Diet is simply a word which represents how and what you eat, whether it is pizza and beer or prime rib and salad. It is unfortunate our society has lost this meaning and made diet out to represent lack and limitation. No wonder so many fail.
The exercise of proper thinking may seem trivial and silly to you but I have seen it work time and again for those who adhere to the laws of proper use of the mind. It is the weak willed the undisciplined who fail. The unskilled that do not properly use the tools provided.
Just as the skilled craftsman picks up his tools and carves his destiny so too must you if you wish to attain your mark.
To acquire your tools which cannot fail when used as designed send me an email, premierblueprints@gmail.com.
Einstein once said. “Our problems can’t be solved at the same level of thinking we were at when we created them.” I would add to that. Change the way you look at things and the things you look at CHANGE.
Diet is simply a word which represents how and what you eat, whether it is pizza and beer or prime rib and salad. It is unfortunate our society has lost this meaning and made diet out to represent lack and limitation. No wonder so many fail.
The exercise of proper thinking may seem trivial and silly to you but I have seen it work time and again for those who adhere to the laws of proper use of the mind. It is the weak willed the undisciplined who fail. The unskilled that do not properly use the tools provided.
Just as the skilled craftsman picks up his tools and carves his destiny so too must you if you wish to attain your mark.
To acquire your tools which cannot fail when used as designed send me an email, premierblueprints@gmail.com.
Friday, May 22, 2009
Developing the Guns!!
I'm going to go straight to the point today and let you know how to develop those infamous "guns" everyone is always talking about!
It has been my experience that arms respond best when biceps and triceps are trained together on the same day. In the past I have tried splitting the arms up. I have done triceps with chest and biceps with back. I have tried triceps with back and biceps with chest. Nothing I have witnessed has yielded the results of training bis and tris on the same day. Some of the best results we have seen have been when shoulders and arms are trained on the same day.
Shoulders are trained using one compound exercise and one or two isolation exercises utilizing drop sets done in circuit fashion. Three rounds with little rest in-between are generally sufficient.
Arms are generally trained in circuit fashion also utilizing drop sets and static holds with minimal rest between rounds.
This training is brief, intense, and gets results quickly.
Give it a six weeks try and build your best guns ever for this summer.
Drop me an email if you require assistance designing your program. I have the exact workout blueprint you're looking for to get the guns loaded for summer!
Premierblueprints@gmail.com
It has been my experience that arms respond best when biceps and triceps are trained together on the same day. In the past I have tried splitting the arms up. I have done triceps with chest and biceps with back. I have tried triceps with back and biceps with chest. Nothing I have witnessed has yielded the results of training bis and tris on the same day. Some of the best results we have seen have been when shoulders and arms are trained on the same day.
Shoulders are trained using one compound exercise and one or two isolation exercises utilizing drop sets done in circuit fashion. Three rounds with little rest in-between are generally sufficient.
Arms are generally trained in circuit fashion also utilizing drop sets and static holds with minimal rest between rounds.
This training is brief, intense, and gets results quickly.
Give it a six weeks try and build your best guns ever for this summer.
Drop me an email if you require assistance designing your program. I have the exact workout blueprint you're looking for to get the guns loaded for summer!
Premierblueprints@gmail.com
Friday, May 15, 2009
Over Trained?
The question of overtraining and how to know if you are in an over trained state came up the other day.
Overtraining is simply training beyond your body’s ability to fully recuperate before your next workout. It is not complicated. Your body requires a certain amount of rest and nutrition to recuperate between workouts. The harder and more frequent you train the more rest and good quality nutrition you require for complete recuperation. It is not rocket science. However there are other factors to consider. Lifestyle and day-to-day stress load also have an effect on recuperation time. So how to determine when to back off or step up your training?
An effective measure is resting heart rate. For one solid week take your pulse for one minute every morning the second or even before you open your eyes. Average it out to get your base line. This is the number you will use to determine whether or not you are over training. If your heart rate on any given day is within one or two beats plus or minus that is ok. If it is consistently above then you either need to back off your training or look at your rest and nutrition to make adjustments accordingly. It is all about balance.
You may be in an over trained state if you feel fatigued most of the time or experience headaches when before you rarely got headaches.
Perhaps you have hit a plateau or your enthusiasm for training has dropped significantly.
Sleep has become restless taking longer to fall asleep and waking frequently even though you feel tired.
A suppressed immune system leading to more frequent colds and sore throats which seem to linger.
If you find yourself unusually irritable or sensitive to issues, which would not normally bother you, you may be overtraining.
Once again, it is all about balance. When your body and mind are challenged on a regular basis with enough time allowed for full recuperation you have a feeling of euphoria, a high level of confidence. You are eagerly anticipating your next training session sometimes even before you have completed your present one. Your mind is sharper and thinks faster. Your mood is stable. Things you may have found stressful in the past no longer bother you and you see solutions rather than problems. This is leading into another topic so I will stop here and save it for another post.
Take time to listen to what your body is telling you and make the proper adjustments.
For a chart on resting heart rates go to netfit.co.uk/fitness/test/resting-heart-rate.htm
To discover a program that will help you to reach your goals while avoiding overtraining email me, premierblueprints@gmail.com.
Overtraining is simply training beyond your body’s ability to fully recuperate before your next workout. It is not complicated. Your body requires a certain amount of rest and nutrition to recuperate between workouts. The harder and more frequent you train the more rest and good quality nutrition you require for complete recuperation. It is not rocket science. However there are other factors to consider. Lifestyle and day-to-day stress load also have an effect on recuperation time. So how to determine when to back off or step up your training?
An effective measure is resting heart rate. For one solid week take your pulse for one minute every morning the second or even before you open your eyes. Average it out to get your base line. This is the number you will use to determine whether or not you are over training. If your heart rate on any given day is within one or two beats plus or minus that is ok. If it is consistently above then you either need to back off your training or look at your rest and nutrition to make adjustments accordingly. It is all about balance.
You may be in an over trained state if you feel fatigued most of the time or experience headaches when before you rarely got headaches.
Perhaps you have hit a plateau or your enthusiasm for training has dropped significantly.
Sleep has become restless taking longer to fall asleep and waking frequently even though you feel tired.
A suppressed immune system leading to more frequent colds and sore throats which seem to linger.
If you find yourself unusually irritable or sensitive to issues, which would not normally bother you, you may be overtraining.
Once again, it is all about balance. When your body and mind are challenged on a regular basis with enough time allowed for full recuperation you have a feeling of euphoria, a high level of confidence. You are eagerly anticipating your next training session sometimes even before you have completed your present one. Your mind is sharper and thinks faster. Your mood is stable. Things you may have found stressful in the past no longer bother you and you see solutions rather than problems. This is leading into another topic so I will stop here and save it for another post.
Take time to listen to what your body is telling you and make the proper adjustments.
For a chart on resting heart rates go to netfit.co.uk/fitness/test/resting-heart-rate.htm
To discover a program that will help you to reach your goals while avoiding overtraining email me, premierblueprints@gmail.com.
Monday, May 11, 2009
The Best Form of Exercising Ever
Below you will find the absolute best form of exercising there ever was or will be.
It is called:
The One That You Will Do on a consistent basis.
This may seem like a rather obvious and silly statement but it’s true. Just get out there and move. Make it something enjoyable for you. Introduce variety. There are no excuses not to exercise these days. You are only limited by your imagination as to what you can do plus you can benefit from as little as a few minutes of deep breathing and stretching. How long could that take? Your BODY and your BRAIN will thank you.
More about exercise and the brain in a future post.
Every form of exercise can have a positive effect but you have to get out and DO IT!
It is not enough to have a vision.
It is not enough to have a desire.
We must ACT!
For without action there is no movement.
Get into action now - premierblueprints@gmail.com
It is called:
The One That You Will Do on a consistent basis.
This may seem like a rather obvious and silly statement but it’s true. Just get out there and move. Make it something enjoyable for you. Introduce variety. There are no excuses not to exercise these days. You are only limited by your imagination as to what you can do plus you can benefit from as little as a few minutes of deep breathing and stretching. How long could that take? Your BODY and your BRAIN will thank you.
More about exercise and the brain in a future post.
Every form of exercise can have a positive effect but you have to get out and DO IT!
It is not enough to have a vision.
It is not enough to have a desire.
We must ACT!
For without action there is no movement.
Get into action now - premierblueprints@gmail.com
Wednesday, May 6, 2009
When Gaining Muscle, Less = More
When looking to gain muscular body weight, less is very often more. This statement becomes law if you are a hard gainer.
Over the years I have had many a prospective client come in to speak with me about their goals of gaining more muscle and getting stronger. Generally I will have them describe what they have tried up to then and ask how it is working for them. Most are training too frequently, for too long and performing too many sets and reps per body part. They have become attached to this training regime because they had a little success with it in the beginning and are convinced if they keep it up, sooner or later they will begin to gain more; but it doesn’t happen. So mistakenly they think they need more sets and reps or another day of training. They refuse to let go of this mentality for fear of losing what little they have gained.
Change, letting go, is one of the hardest things for us to do especially if we have experienced a little success at first. Even after I have explained how a muscle adapts, growing stronger and getting bigger to the proper stimulus, rest and nutrition providing the optimum environment, some refuse to let go of ineffective training methods. When I see some of these people three months or a year down the road many are not training, haven given up in frustration, or still look the same as the day I met with them still convinced that some day they will begin to get bigger doing the same old thing.
If you are looking to gain some muscular size and strength try cutting back on your training. Eliminate most if not all isolation exercises in favor of compound exercises. If you are training properly you need only train three times per week for one hour or less each time. Overhaul your nutritional plan to ensure you are providing the optimum environment for growth. Be sure to get plenty of recuperative rest and relaxation.
Stop spinning your wheels spending countless hours in the gym getting nowhere. Training is fun but there is more to life than just training. Get out and enjoy it. You may be surprised at how much you gain not just in size and strength.
I can help you find the passion in your training again. Contact me at premierblueprints@gmail.com and let's discuss how we can get you back on track.
Over the years I have had many a prospective client come in to speak with me about their goals of gaining more muscle and getting stronger. Generally I will have them describe what they have tried up to then and ask how it is working for them. Most are training too frequently, for too long and performing too many sets and reps per body part. They have become attached to this training regime because they had a little success with it in the beginning and are convinced if they keep it up, sooner or later they will begin to gain more; but it doesn’t happen. So mistakenly they think they need more sets and reps or another day of training. They refuse to let go of this mentality for fear of losing what little they have gained.
Change, letting go, is one of the hardest things for us to do especially if we have experienced a little success at first. Even after I have explained how a muscle adapts, growing stronger and getting bigger to the proper stimulus, rest and nutrition providing the optimum environment, some refuse to let go of ineffective training methods. When I see some of these people three months or a year down the road many are not training, haven given up in frustration, or still look the same as the day I met with them still convinced that some day they will begin to get bigger doing the same old thing.
If you are looking to gain some muscular size and strength try cutting back on your training. Eliminate most if not all isolation exercises in favor of compound exercises. If you are training properly you need only train three times per week for one hour or less each time. Overhaul your nutritional plan to ensure you are providing the optimum environment for growth. Be sure to get plenty of recuperative rest and relaxation.
Stop spinning your wheels spending countless hours in the gym getting nowhere. Training is fun but there is more to life than just training. Get out and enjoy it. You may be surprised at how much you gain not just in size and strength.
I can help you find the passion in your training again. Contact me at premierblueprints@gmail.com and let's discuss how we can get you back on track.
Monday, April 27, 2009
Compound It!
By far the most effective way to train for any desired physical result, including increased bone density, is to incorporate compound multi-joint progressive resistance exercises. If you are after rapid, SUSTAINABLE weight loss, weight gain, speed and power or just raw strength, this is the way to go. Although a properly designed nutritional plan is responsible for 80% of your results you still need to exercise properly to realize that last 20% of your goal. Now 20% may not sound like much but make no mistake, without it your results could be disastrous.
So what is a compound exercise? It is an exercise which involves more than one muscle group and utilizes a range of motion through several joints. A great example would be the squat, which works practically every muscle group and moves through nearly every joint we have.
Why does this work so well? In regard to weight loss, utilizing multi joint compound exercises demands a lot of ENERGY when the program is designed and performed properly. That translates to burning up lots of calories in a short period of time. As a matter of fact studies have shown 30 to 40 minutes of progressive compound resistance training burns up calories equal to a 5K race. However it doesn’t stop there. Where as your metabolism will return to normal in a couple of hours after a 5K run this is not the case after 40 minutes of compound resistance training. Your metabolism may stay elevated for as many as 19 hours post training. Yes, even while resting. I realize that the preferred fuel while training is carbohydrate but with a properly designed nutritional program the carbohydrate that is available for energy will be used up while training leaving a good 19 hours of FAT BURNING.
Proper progressive compound resistance training places new stress loads on your body. This effect stimulates the endocrine system to produce more HGH, makes available more usable testosterone and increases IGF1. This translates into new muscle and a recipe for fat burning 24 hours per day. Keep in mind ladies; you don’t have enough testosterone to get bulky huge muscles so no fear. What you will experience is a beautifully toned and shaped physique. I will stress here once again the increase in bone mass which becomes ever so important as we grow older.
There are many advantages to incorporating progressive compound resistance training and perhaps I will discuss more, such as speed reaction time in sport, in another post. If you are not familiar with progressive compound resistance training be sure to seek out a professional trainer who is well versed in compound exercise programs and discuss your requirements with them. They will be able to advise you on how to set up an effective program ensuring your safety and results.
I will be happy to answer any questions you might have. Just leave a comment or email me - premierblueprints@gmail.com
So what is a compound exercise? It is an exercise which involves more than one muscle group and utilizes a range of motion through several joints. A great example would be the squat, which works practically every muscle group and moves through nearly every joint we have.
Why does this work so well? In regard to weight loss, utilizing multi joint compound exercises demands a lot of ENERGY when the program is designed and performed properly. That translates to burning up lots of calories in a short period of time. As a matter of fact studies have shown 30 to 40 minutes of progressive compound resistance training burns up calories equal to a 5K race. However it doesn’t stop there. Where as your metabolism will return to normal in a couple of hours after a 5K run this is not the case after 40 minutes of compound resistance training. Your metabolism may stay elevated for as many as 19 hours post training. Yes, even while resting. I realize that the preferred fuel while training is carbohydrate but with a properly designed nutritional program the carbohydrate that is available for energy will be used up while training leaving a good 19 hours of FAT BURNING.
Proper progressive compound resistance training places new stress loads on your body. This effect stimulates the endocrine system to produce more HGH, makes available more usable testosterone and increases IGF1. This translates into new muscle and a recipe for fat burning 24 hours per day. Keep in mind ladies; you don’t have enough testosterone to get bulky huge muscles so no fear. What you will experience is a beautifully toned and shaped physique. I will stress here once again the increase in bone mass which becomes ever so important as we grow older.
There are many advantages to incorporating progressive compound resistance training and perhaps I will discuss more, such as speed reaction time in sport, in another post. If you are not familiar with progressive compound resistance training be sure to seek out a professional trainer who is well versed in compound exercise programs and discuss your requirements with them. They will be able to advise you on how to set up an effective program ensuring your safety and results.
I will be happy to answer any questions you might have. Just leave a comment or email me - premierblueprints@gmail.com
Wednesday, April 22, 2009
Your Exercise Blueprint
Today, as every day, I am sincerely grateful for the opportunity and ability to exercise physically. I am also very grateful for the success it has brought me as well as the many people I have met through training and have been able to help realize their goals.
There is a definite process to successful training and it all begins in the mind. Our blueprints for the degree of success we will experience reside in the subconscious mind. There is a blueprint for each area of your life. Financial, relationship, nutrition, fitness, all have a blueprint which has, over the years been programmed into your subconscious mind. As this entry is about your success in fitness we will focus on that.
Does your goal match your exercise blueprint? The bulk of our exercise blueprint was formed as a child by our parents, authority figures, peers and media. The three ways our blueprints are programmed into our subconscious are:
There is a definite process to successful training and it all begins in the mind. Our blueprints for the degree of success we will experience reside in the subconscious mind. There is a blueprint for each area of your life. Financial, relationship, nutrition, fitness, all have a blueprint which has, over the years been programmed into your subconscious mind. As this entry is about your success in fitness we will focus on that.
Does your goal match your exercise blueprint? The bulk of our exercise blueprint was formed as a child by our parents, authority figures, peers and media. The three ways our blueprints are programmed into our subconscious are:
- Verbal: What did you hear about exercise, training and sports when you were young?
- Modeling: What did you see when you were young. What impressed you?
- Specific Incidents: What was your personal experience with exercise, training and sports when you were young?
It is important to examine our core beliefs to determine our present exercise blueprint and how we feel about success. If they don’t match our intentions then we have some internal work to do for whatever is PROGRAMMED on the inside will always eventually MANIFEST itself on the outside. We may realize some temporary success but just as the cybernetic device on an airplane is designed to keep the plane on course our subconscious will always bring us back to what it has been programmed to believe we should be.
There are many ways this can come about. A cold or minor injury which interrupts our training long enough that we never really get back to it or at least not for quite some time. A headache may develop just before it is time to train. We may attract some incident which in our mind takes president over training so we skip the workout. Subconsciously we don’t really enjoy training so we create a muscle spasm or ligament strain which halts our training. We accept the idea that it is because of overtraining or too much too soon. Occasionally this may be the case but far too often we are not aware that it is our subconscious creating the situation saying “hey you are not supposed to look and feel this good so we need to bring you back to familiarity.” We truly experience these circumstances in our lives. Not understanding their ORIGIN we tend to focus on our outside environment and circumstance, which only serves to give us more of the same. We need to focus INTERNALLY where all things begin and end. We need to focus on the truth, which is always for love, peace, joy, prosperity and perfect health in all things.
Now you may say this sounds like a lot of hocus-pocus but I assure you it is not. I have been in this business for over thirty years and have seen the evidence when one of my clients finally flips the switch making fitness a PRIORITY, reprogramming their fitness blueprint. Once this is done and they become aware of the excuses and situations the subconscious tries to introduce they automatically counter it with a positive thought, feeling and vision of their intention. You cannot stop their progress. They follow every direction to the tee not wanting to substitute this exercise for a lesser one or this food for that one. They get excited about and expect results and therefore they get them. They visualize the end result they desire, do their daily action steps every day and carry their affirmations with them so they can read them several times each day. As in mathematics there is a formula which when followed will give you the results you are seeking.
Are you serious about improving your fitness level or is it really just wishful thinking? I would encourage you to do some soul searching to discover what your exercise blueprint is and begin the necessary steps to align it with your intentions. Become all you are capable of and deserve to be.
I leave you with three quotes to ponder.
"Commitment means victory is the only option. Success requires focus. Focus comes from having vision and a mission, living with a purpose and pursuing worthwhile dreams and goals." - Excerpt from Leading the Consumer Rebellion
"A man’s weakness and strength, purity and impurity, are his own, and not another man’s; they are brought about by himself, and not by another; and they can only be altered by himself, never by another. His condition is also his own, and not another man’s. His sufferings and his happiness are evolved from within. As he thinks, so he is; as he continues to think, so he remains." - James Allen
“Having conceived of his purpose, a man should mentally mark out a straight pathway to its achievement, looking neither to the right nor the left.” - James Allen
For further discussion or if you have questions please email or leave a comment - premierblueprints@gmail.com
Wednesday, April 15, 2009
So what constitutes a well-developed core? (Part Two)
You may feel that because you can perform 200 crunches, 150 pikes or 100 leg lifts with a medicine ball between your feet you have a well-developed core. Not so. What you have is a core with great muscular endurance but that is only one component of a well-developed synergistic core.
Proper core training includes muscular strength, muscular endurance, energy transfer and motor control. Without these four components your core is not balanced and is performing sub maximal. You are losing strength in all your daily activities as well as any sport you may participate in.
Proper core development is paramount to maximizing your potential and efficiency of motion, not just for sports but for all your daily activities. Proper core training requires that you train your core not just in a unidirectional manner but also in a multidirectional fashion such as it is used in every day living. The entire core must be trained each session, not just certain muscle groups. Synergism is all-important in core training to eliminate imbalances between the many muscle groups increasing coordination while decreasing reaction time.
So when and how should you train your core?
When depends on your level of fitness. Beginners, less than three months training, should train their core no more than once or twice per week. More advanced trainers, with up to two years of training; three to four times per week is sufficient. For the elite athlete the core may be trained every second day varying the intensity with each session.
For most of us the core should be worked using smooth continuous motions. Any speed or ballistic drills are reserved for the elite athlete only.
It is important to seek out a PROFESSIONAL TRAINER to design a core conditioning program geared to YOUR specific needs and level of fitness. Proper body alignment and execution of technique is important for your safety and continual progress. Core training on a few machines at the gym or performing some crunches and back extensions at home is NOT sufficient and may be doing more harm than good. When following a proper core program you will notice results immediately.
So how long does all this take if you have to train your entire core each time? The answer may surprise you. Your entire core can be trained effectively in TEN MINUTES. That’s right, there are no excuses. A better quality of life can be had for as little as ten minutes a day a couple of times per week. Make the decision to start today. You are worth it!!
For tips on core development or effective programs drop me a line. I’ll be happy to discuss your concerns. Email me at premierblueprints@gmail.com
Proper core training includes muscular strength, muscular endurance, energy transfer and motor control. Without these four components your core is not balanced and is performing sub maximal. You are losing strength in all your daily activities as well as any sport you may participate in.
Proper core development is paramount to maximizing your potential and efficiency of motion, not just for sports but for all your daily activities. Proper core training requires that you train your core not just in a unidirectional manner but also in a multidirectional fashion such as it is used in every day living. The entire core must be trained each session, not just certain muscle groups. Synergism is all-important in core training to eliminate imbalances between the many muscle groups increasing coordination while decreasing reaction time.
So when and how should you train your core?
When depends on your level of fitness. Beginners, less than three months training, should train their core no more than once or twice per week. More advanced trainers, with up to two years of training; three to four times per week is sufficient. For the elite athlete the core may be trained every second day varying the intensity with each session.
For most of us the core should be worked using smooth continuous motions. Any speed or ballistic drills are reserved for the elite athlete only.
It is important to seek out a PROFESSIONAL TRAINER to design a core conditioning program geared to YOUR specific needs and level of fitness. Proper body alignment and execution of technique is important for your safety and continual progress. Core training on a few machines at the gym or performing some crunches and back extensions at home is NOT sufficient and may be doing more harm than good. When following a proper core program you will notice results immediately.
So how long does all this take if you have to train your entire core each time? The answer may surprise you. Your entire core can be trained effectively in TEN MINUTES. That’s right, there are no excuses. A better quality of life can be had for as little as ten minutes a day a couple of times per week. Make the decision to start today. You are worth it!!
For tips on core development or effective programs drop me a line. I’ll be happy to discuss your concerns. Email me at premierblueprints@gmail.com
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