Happy Halloween!
I'm dressing up as Napoleon Dynamite because if any of you have seen my freshman year picture from high school, you'd think that they modeled Napoleon after me!
Sometimes I get questions sent in from out there in the cyberworld and so instead of answering them for just one person to read, I figured I'd give you all the privilege of getting the answers!
This week, Francisca writes:
"I used to drink a lot of sodas but I switched to juices and water. Will drinking a lot of juice effect my ability to lose weight? I see that they're higher in calories and carbs than diet sodas."
Francisca,
I'm glad you've stopped drinking soda. A 20 oz bottle of Soda has at least 250 calories and ALL of them are from sugar. When you overload your body with that much sugar your insulin levels get out of whack and your blood sugar rises. This can cause inability to focus, hyperactivity (yes, in adults as well) and eventually can lead to obesity, diabetes, osteoporosis, and, of course, cavities.
Sodas also have caffeine which is not only addictive, but it also is a diuretic. This means if you are drinking soda and not enough water, you are really asking to be dehydrated. Chronic dehydration is the cause of slow body functioning and hundreds of ailments and illnesses. Many of which could be cured by just drinking more clean, filtered water to bring back your proper hydration levels... but don't tell the FDA I said that!
Now on to juice...
The food industry has led us to believe that juices that we find on the supermarket shelves are good for us.
They are not.
Juices on the shelves of the A & P, Piggly Wiggly and local IGA are loaded with sugar, pasteurized, contain pesticides and essentially are stripped of all their natural nutrients.
Juice, soda... there's really no difference here--minus the caffeine. All the calories from the juice are from sugars as well. So it is certainly not going to help you lose weight.
So, should you drink juice at all? Not from the supermarket...
Here are some of the things you'll read on the juice label and how you should interpret them:
Sugar, High Fructose Corn Syrup: These are sugars added directly to the juice to make it sweeter. Plain and simple.
Pear Juice or Grape Juice from Concentrate: These are natural sugars that are concentrated to pack an extra sugary boost. Don't be fooled by the names... they are still sugars in a concentrated form... which always is too much sugar.
All Natural: Yes, "All Natural" sounds good, but here's the issue. The "All Natural" apples in your apple juice, could be loaded with pesticides and other chemicals that are used in the production process. "All Natural" just means that the ingredients have been grown... it's not by any means an indication of how they were grown!
Pasteurized: This means the juice was heated to destroy bacteria. Unfortunately, heating also destroys many vitamins as well. Which is why they take the next step.
Enriched: Some juices are enriched... which means that after they've been pasteurized and stripped of all their vitamins, they add those vitamins back to the juice. This is not necessarily a bad thing. What you need to be aware of is three things:
(1) Fruits are perfectly harmonized, which means that each nutrient in a fruit has its natural counterpart. Any enriched juice is just a scientific guess as to what works with what.
(2) The vitamins they add are likely to be synthetic, which are created in a lab, not in the woods.
(3) Your body may not assimilate the vitamins at all. That means you don't take any of it in... it just goes in and, just as fast, goes out.
Yes, you can drink organic juice. This will assure you that there is nothing funky in the juice, but beware... they are still pasteurized and still loaded with sugar. Organic pear juice concentrate and pear juice concentrate are pretty much the same thing... sugar.
Is there any hope?!?!
Yes.
The best type of juices to drink are freshly juiced and organic. These juices are packed with the vitamins and minerals that you need. They are as close to the actually composition of the fruit as possible.
If it's in your budget, buy a juicer and start experimenting with different fruits--apples, pears, watermelon, pineapple, etc. The taste of these are unbelievable. You'll wonder why you ever bothered to buy juice from the store in the first place!
Seems like a lot, so first before any of you get overwhelmed... all I'm going to suggest to you is that you start by getting familiar with the labels on what you are buying. You'll begin to recognize some of the things I'm talking about. Once you've seen them enough, then you can start buying organic, or consider getting a juicer.
Take it slow and you'll get there! Believe me, that's how I did it!
Hope that makes sense... Diet soda is a completely different beast and I'll tackle that one in a week or so.
Stay healthy,
Kevin
Sunday, October 30, 2005
Wednesday, October 26, 2005
Your Past Success Fuels Your Future
(Part 1 of 5 on Goal Setting)
Did you know that all you have to do to set goals is 4 simple steps? And if you do those four simple steps you will absolutely reach your goal?
Sometimes the power of goal setting overwhelms me.
It's overwhelming for me because sometimes I think that if I choose something too big and do those 4 simple steps, that I actually might achieve it!
Imagine setting a goal to speak in front of 4,000 people. Imagine making $40,000 in a month. Imagine meeting the person you've always wanted to meet. Imagine running a marathon.
This is how you do it.
Goal setting has 4 essential components: (1) Looking at Your Past Successes, (2) Finding Out What Really Juices You, (3) Making Your Goals Specific, and (4) Making them Invincible.
I'm going to start with the first step "Looking at Your Past Successes."
Your past success can be the framework for your future success. Why? Because with each past success you've had, there have been ups and downs, times you wished you could quit and times you felt great.
When you look at what you've done before, you can use that as a reference point for what you are doing now or a present goal.
Here's an example...
My college graduation was a big deal for me. I label it as one of my big successes. In those four years, there were times I wanted to quit, there were times when I had a blast, and then there were times when I questioned what I was doing in school in the first place.
Each one of those things I felt along the way toward graduation were all part of the larger picture or goal, which was the college diploma I received when I finished or accomplished my goal.
You see, every path to reach a goal is different because different things and emotions and circumstances come up when you are striving to achieve it.
But listen to this... every path to reach a goal is the SAME because the SAME TYPE of things, emotions and circumstances come up when you are striving to achieve it.
On the path to reaching any goal, everyone feels doubt, excitement, fear, questioning. It is natural. So when you think about reaching your goals you have to build in the structure--or know that these things will happen and that you can overcome them easily.
That's why past successes are important. By taking a past framework or structure of a goal that you achieved you can actually see the times that you wavered and when you waiver while you are attempting this new and present goal, you will not get too discouraged because it is part of the process.
I apply my past success in college to many things. When I set a goal to run a race and two months before the race, I don't feel like want to continue training, I'll just think about the time I finished college and that there were plenty of times that I didn't want to go to class anymore.
Eventually I got back on track in college, and with the knowledge of that, I know that eventually I'll get back on track with my training schedule and run the race that I set my sights on.
It's relieving to know that you can waiver and still achieve your goals. It's part of the process and looking at your past successes makes it even easier.
*****
You can find our entire goal setting program in our "Lifestyle Fitness Point System" Workbook which is now on sale for $35.00 on our website! The price is going up at the end of the month, so get one while they're cheap!
CLICK HERE!
*****
Did you know that all you have to do to set goals is 4 simple steps? And if you do those four simple steps you will absolutely reach your goal?
Sometimes the power of goal setting overwhelms me.
It's overwhelming for me because sometimes I think that if I choose something too big and do those 4 simple steps, that I actually might achieve it!
Imagine setting a goal to speak in front of 4,000 people. Imagine making $40,000 in a month. Imagine meeting the person you've always wanted to meet. Imagine running a marathon.
This is how you do it.
Goal setting has 4 essential components: (1) Looking at Your Past Successes, (2) Finding Out What Really Juices You, (3) Making Your Goals Specific, and (4) Making them Invincible.
I'm going to start with the first step "Looking at Your Past Successes."
Your past success can be the framework for your future success. Why? Because with each past success you've had, there have been ups and downs, times you wished you could quit and times you felt great.
When you look at what you've done before, you can use that as a reference point for what you are doing now or a present goal.
Here's an example...
My college graduation was a big deal for me. I label it as one of my big successes. In those four years, there were times I wanted to quit, there were times when I had a blast, and then there were times when I questioned what I was doing in school in the first place.
Each one of those things I felt along the way toward graduation were all part of the larger picture or goal, which was the college diploma I received when I finished or accomplished my goal.
You see, every path to reach a goal is different because different things and emotions and circumstances come up when you are striving to achieve it.
But listen to this... every path to reach a goal is the SAME because the SAME TYPE of things, emotions and circumstances come up when you are striving to achieve it.
On the path to reaching any goal, everyone feels doubt, excitement, fear, questioning. It is natural. So when you think about reaching your goals you have to build in the structure--or know that these things will happen and that you can overcome them easily.
That's why past successes are important. By taking a past framework or structure of a goal that you achieved you can actually see the times that you wavered and when you waiver while you are attempting this new and present goal, you will not get too discouraged because it is part of the process.
I apply my past success in college to many things. When I set a goal to run a race and two months before the race, I don't feel like want to continue training, I'll just think about the time I finished college and that there were plenty of times that I didn't want to go to class anymore.
Eventually I got back on track in college, and with the knowledge of that, I know that eventually I'll get back on track with my training schedule and run the race that I set my sights on.
It's relieving to know that you can waiver and still achieve your goals. It's part of the process and looking at your past successes makes it even easier.
*****
You can find our entire goal setting program in our "Lifestyle Fitness Point System" Workbook which is now on sale for $35.00 on our website! The price is going up at the end of the month, so get one while they're cheap!
CLICK HERE!
*****
Tuesday, October 18, 2005
It Takes More than Exercise, Good Foods and Smiles
I wish I could tell you that you needed to do 100 squats a day to be in perfect shape.
I wish I could tell you that all you needed to do was eat healthy foods or just smile most of the day and you'd reach your ultimate health and fitness goals.
Unfortunately, it's not that easy. These are only some of the pieces.
Don't listen to those who tell you exercise, nutrition and a good attitude is the magic pill. It isn't. Just doing these things won't cut it.
Why?
You'll end up back where you started again. It is not a coincidence that dieters gain the weight back. It is not by chance that strict workout routines fade into once a month routines. The people with even the best intentions fail when they haven't included one essential aspect in your fitness plan.
Before I mention what that is, I want to make one thing clear... when you fail at your fitness, it's not because you are a loser or can't cut it or any other self defeating thing you may think. Though you'd be surprised at how many people think this is the case. The reason you fail is because you were never given the right formula for success.
I'm going to give it to you right now.
Successful people see the outcome. They visualize themselves achieving their goals. Successful people picture themselves at the finish line, 20 pounds lighter, with great skin, flexible, and in great health.
Michael Jordan, Lance Armstrong, Arnold Palmer... all the great athletes that you can think of separate themselves because they visualize their success.
And more so than just seeing the future, they can feel it.
Think about something that you really wanted. I mean REALLY wanted.
I remember when I was about 7 or 8 I wanted the G.I. JOE aircraft carrier. This thing was the motherload of all toys at the time. I can remember seeing the commercials on the TV and imagining how the flight deck felt as I landed my planes and moved the figurines around it. I would spend nights thinking about the thing. I put it on my birthday list, I put it on my Christmas list. Everywhere. I knew I was going to get it because I could close my eyes and see it right in front of me.
But on Christmas day, it wasn't there under the tree. I was devastated, disappointed, I couldn't believe it wasn't there. It was all I wanted.
I persisted. I asked my mother, "Are you sure you didn't get it for me?" She responded with a solid, "Nope." I didn't believe her. I looked in the closets. I looked in the garage.
Then I went in the basement.
And there is was. Fully assembled. With a fleet ready and waiting for the next attack.
How does a G.I. JOE aircraft carrier apply to you and your fitness?
It's simple. You have to see yourself in good health.
When you're lying in bed, imagine yourself feeling good, working out and smiling. Imagine the things you'll say when you are in great shape. Imagine how people will respond to you when you're 2 sizes smaller. Imagine the type of clothes you'll wear. Schedule your days. Make appointments with people you've been too afraid to speak to because you were too self conscious.
I mean do everything possible to make this dream of yours a reality.
Shame on your sixth grade teacher who said to stop daydreaming and looking out the window during class. They've unknowingly squashed your ability to picture yourself being a success.
Look out the window and imagine yourself breathing in that air after a walk in the woods or at a park.
Daydream and focus on your goal of great health. Then you can start to exercise. Then you can start to eat right. Then you can and will start to smile every time you think about how great it feels to be in phenomenal shape!
I wish I could tell you that all you needed to do was eat healthy foods or just smile most of the day and you'd reach your ultimate health and fitness goals.
Unfortunately, it's not that easy. These are only some of the pieces.
Don't listen to those who tell you exercise, nutrition and a good attitude is the magic pill. It isn't. Just doing these things won't cut it.
Why?
You'll end up back where you started again. It is not a coincidence that dieters gain the weight back. It is not by chance that strict workout routines fade into once a month routines. The people with even the best intentions fail when they haven't included one essential aspect in your fitness plan.
Before I mention what that is, I want to make one thing clear... when you fail at your fitness, it's not because you are a loser or can't cut it or any other self defeating thing you may think. Though you'd be surprised at how many people think this is the case. The reason you fail is because you were never given the right formula for success.
I'm going to give it to you right now.
Successful people see the outcome. They visualize themselves achieving their goals. Successful people picture themselves at the finish line, 20 pounds lighter, with great skin, flexible, and in great health.
Michael Jordan, Lance Armstrong, Arnold Palmer... all the great athletes that you can think of separate themselves because they visualize their success.
And more so than just seeing the future, they can feel it.
Think about something that you really wanted. I mean REALLY wanted.
I remember when I was about 7 or 8 I wanted the G.I. JOE aircraft carrier. This thing was the motherload of all toys at the time. I can remember seeing the commercials on the TV and imagining how the flight deck felt as I landed my planes and moved the figurines around it. I would spend nights thinking about the thing. I put it on my birthday list, I put it on my Christmas list. Everywhere. I knew I was going to get it because I could close my eyes and see it right in front of me.
But on Christmas day, it wasn't there under the tree. I was devastated, disappointed, I couldn't believe it wasn't there. It was all I wanted.
I persisted. I asked my mother, "Are you sure you didn't get it for me?" She responded with a solid, "Nope." I didn't believe her. I looked in the closets. I looked in the garage.
Then I went in the basement.
And there is was. Fully assembled. With a fleet ready and waiting for the next attack.
How does a G.I. JOE aircraft carrier apply to you and your fitness?
It's simple. You have to see yourself in good health.
When you're lying in bed, imagine yourself feeling good, working out and smiling. Imagine the things you'll say when you are in great shape. Imagine how people will respond to you when you're 2 sizes smaller. Imagine the type of clothes you'll wear. Schedule your days. Make appointments with people you've been too afraid to speak to because you were too self conscious.
I mean do everything possible to make this dream of yours a reality.
Shame on your sixth grade teacher who said to stop daydreaming and looking out the window during class. They've unknowingly squashed your ability to picture yourself being a success.
Look out the window and imagine yourself breathing in that air after a walk in the woods or at a park.
Daydream and focus on your goal of great health. Then you can start to exercise. Then you can start to eat right. Then you can and will start to smile every time you think about how great it feels to be in phenomenal shape!
Tuesday, October 11, 2005
Heart Rate Formula Exposed!
OK. I'm sure more than a few of you have heard that you need to maintain a certain heart rate for X amount of time in order to achieve maximum fitness results.
You've read it in fitness magazines, women's magazines, men's magazines, diet books, everywhere someone is talking about health, exercise and fitness, heart rate usually makes the cut.
You might even know the formula: Maximum Heart Rate (HRmax) = 220 - (your age).
This little bit of science has trickled down from the guys in clean white lab coats who spend more time looking at sweat molecules through their microscopes than doing a few bicep curls or running out in the woods.
The question is... are they right? Will keeping your heart rate at a certain level build your cardiovascular system?
So many people use the equation so you figure there must be some scientific merit in it, right?
Well, if you ask Robert A. Robergs, PhD. and Director of the Exercise Physiology Laboratories at the University of New Mexico, there is NOT.
In a 2002 article, published in the Journal of Exercise Physiology, he writes,
Yikes! "No scientific merit"?!?! Trainers and the like have been using this formula for years! Why haven't we heard about this study that clearly shows with extensive data and analysis that the heart rate formula can be off more than 11 beats per minute. That's frightening!
What's even more frightening is that this heart rate formula is used to calculate VO2 levels for maximum output and exercise range. So when VO2 numbers are derived from a flawed HR number, there is even more range of error.
This deviation is dangerous considering that many people in many different age groups rely on these numbers to stay in shape or rehabilitate themselves from injury. A workout at 11+ beats per minute above your recommended output could do more damage than good, particularly those below the age of 18 and over 50.
This is a lesson for those of you (including myself) who tend to trust too much what we're hearing and not question the information given.
A great example is this:
People I work with always ask me if it is OK to stretch certain ways and if certain exercises are good for them. The reason they are concerned is because at one time in their life a well meaning teacher, coach, trainer or doctor told them that it would be bad for them to do that type exercise or stretch.
Now, I never interfere with a correct diagnosis if there is a sound medical reason for that particular person to not do a particular motion.
I do interfere, when they are afraid that they might hurt their back and their knees with exercises that have been around for 5,000 years!
You need to question the information you're getting. Maybe this is why we're so stiff and stressed out! Bad info!
Back to heart rate, Robergs speaks about the need to educate the fitness industry of his findings,
These numbers aren't gospel and no one knows about it. It's a shame.
Intuitively, regardless of the formula or not, I've never been big on heart rate. I feel it has trickled down from performance athlete training and has no place in recreational training.
I deal with people who just need to get started on an exercise plan, not train for a decathlon. Throwing a heart rate equation into the mix just another reason for someone to NOT exercise and get overwhelmed that they have to do it right or not do it at all.
Some people can't even find the time to exercise once a week for 15 minutes. So, you can imagine there are much bigger issues to hash out with them, than if they are up to VO2 Max at 2 of their five weekly workouts!
I want exercise to be easy, I want it to be part of your life. This means less complication and more action. Get moving, that is what I want you to do. Just get moving, regardless if your doing enough or if your heart rate might not be at the best level.
You'll get there, but only if you start.
(See my P.P.S. for those of you who like keeping track of HR!)
Best,
Kevin
P.S. For tips on how to get moving, you can now purchase our Lifestyle Fitness Points program on Cafepress! Click Here. Until October 15 (Saturday), I have dropped the price 20% for those of you who are on my list as a special gift to you!
Click here to read more.
P.S.S For those of you who like to keep track of numbers and you'd like to measure heart rate because it works for you, I'm not telling you to stop. Just go with a larger target, instead of the exact numbers. I'm talking 110-130 or 130-150. Take the figure that you have now and make it a range of 20 beats per minute. Believe me, you will be getting a great workout AND you won't put yourself in danger of injury!
You've read it in fitness magazines, women's magazines, men's magazines, diet books, everywhere someone is talking about health, exercise and fitness, heart rate usually makes the cut.
You might even know the formula: Maximum Heart Rate (HRmax) = 220 - (your age).
This little bit of science has trickled down from the guys in clean white lab coats who spend more time looking at sweat molecules through their microscopes than doing a few bicep curls or running out in the woods.
The question is... are they right? Will keeping your heart rate at a certain level build your cardiovascular system?
So many people use the equation so you figure there must be some scientific merit in it, right?
Well, if you ask Robert A. Robergs, PhD. and Director of the Exercise Physiology Laboratories at the University of New Mexico, there is NOT.
In a 2002 article, published in the Journal of Exercise Physiology, he writes,
"Ironically, inquiry into the history of this formula (HRmax=220-age) reveals that it was not developed from original research, but resulted from observation based on data from approximately 11 references consisting of published research or unpublished scientific compilations.
"Consequently, the formula HRmax=220-age has no scientific merit for use in exercise physiology and related fields."
Yikes! "No scientific merit"?!?! Trainers and the like have been using this formula for years! Why haven't we heard about this study that clearly shows with extensive data and analysis that the heart rate formula can be off more than 11 beats per minute. That's frightening!
What's even more frightening is that this heart rate formula is used to calculate VO2 levels for maximum output and exercise range. So when VO2 numbers are derived from a flawed HR number, there is even more range of error.
This deviation is dangerous considering that many people in many different age groups rely on these numbers to stay in shape or rehabilitate themselves from injury. A workout at 11+ beats per minute above your recommended output could do more damage than good, particularly those below the age of 18 and over 50.
This is a lesson for those of you (including myself) who tend to trust too much what we're hearing and not question the information given.
A great example is this:
People I work with always ask me if it is OK to stretch certain ways and if certain exercises are good for them. The reason they are concerned is because at one time in their life a well meaning teacher, coach, trainer or doctor told them that it would be bad for them to do that type exercise or stretch.
Now, I never interfere with a correct diagnosis if there is a sound medical reason for that particular person to not do a particular motion.
I do interfere, when they are afraid that they might hurt their back and their knees with exercises that have been around for 5,000 years!
You need to question the information you're getting. Maybe this is why we're so stiff and stressed out! Bad info!
Back to heart rate, Robergs speaks about the need to educate the fitness industry of his findings,
"The use of HRmax is most prevalent in the fitness industry, and the people who work in these facilities mainly have a terminal undergraduate degree in exercise science or related fields. These students/graduates need to be better educated in statistics to recognize and understand the concept of prediction error, and the practical consequences of relying on an equation with a large standard error of estimate."
These numbers aren't gospel and no one knows about it. It's a shame.
Intuitively, regardless of the formula or not, I've never been big on heart rate. I feel it has trickled down from performance athlete training and has no place in recreational training.
I deal with people who just need to get started on an exercise plan, not train for a decathlon. Throwing a heart rate equation into the mix just another reason for someone to NOT exercise and get overwhelmed that they have to do it right or not do it at all.
Some people can't even find the time to exercise once a week for 15 minutes. So, you can imagine there are much bigger issues to hash out with them, than if they are up to VO2 Max at 2 of their five weekly workouts!
I want exercise to be easy, I want it to be part of your life. This means less complication and more action. Get moving, that is what I want you to do. Just get moving, regardless if your doing enough or if your heart rate might not be at the best level.
You'll get there, but only if you start.
(See my P.P.S. for those of you who like keeping track of HR!)
Best,
Kevin
P.S. For tips on how to get moving, you can now purchase our Lifestyle Fitness Points program on Cafepress! Click Here. Until October 15 (Saturday), I have dropped the price 20% for those of you who are on my list as a special gift to you!
Click here to read more.
P.S.S For those of you who like to keep track of numbers and you'd like to measure heart rate because it works for you, I'm not telling you to stop. Just go with a larger target, instead of the exact numbers. I'm talking 110-130 or 130-150. Take the figure that you have now and make it a range of 20 beats per minute. Believe me, you will be getting a great workout AND you won't put yourself in danger of injury!
Sunday, October 02, 2005
Listen To Your Body: Part 5
Starting a Workout: Getting Your Body to Move
(Part 5 of a 5 Part Series on Body Awareness)
I want to tell you how easy it is to workout every day.
But before I begin, I want you to do one thing. I want you to grab your car keys and go out to your garage, carport, or driveway and get into your car.
Put the keys in the ignition and turn. If your car normally works, there should be no surprises here. Your car will start.
Now here's the important part.
While the car is running, I want you to think about all the possible places you could go to at that moment. The post office, the supermarket, Miami, Cancun. When you have a running car, you can go absolutely anywhere. All you need to do is get it started, then you can decide from there.
When people start an exercise program, the most important skill to develop is to learn how to get started. Just turning the key is often the most difficult thing to do.
Have you ever been overwhelmed by exercise or your exercise program? Maybe you thought you didn't have enough time to exercise 30 minutes a day. Or maybe you knew that you needed to workout for an hour and all you had was fifteen minutes.
I bet you I know what happened. You put working out off for the next day. I know, because I've done it too. The danger of this is that suddenly it is a week later and you still haven't found the one hour you needed to exercise. This is how many good intentioned people fail with their exercise programs. They think too far in advance and never find the ideal situation for their ideal workout. They get overwhelmed.
Imagine if you could replicate the action you took when you started your car--find a key that would instantly get you going--and apply it to exercise. Could you see how easy that would be?
It would start by, first, not even thinking about the type of exercises you want to do for the day. Forget about "I'll do 20 min of cardio today," or "I'll pop in the gym to do some chest and abs." What you need to do is simply get a key. Something that will get you moving.
For many people it is a single stretch or exercise that they can do. Once they've done the ONE exercise then they can decide where to go from there. Just the same as the possibilities in your car... you can take your workout where ever you want to go once you've started.
It's basically a mind trick.
Your body wants to exercise. In fact, it always wants to exercise. We are naturally and always in motion. Our minds generally out-think our instinct and then we end up on the couch for 4-6 hours watching the USA movie marathon. All the while knowing how much your body wants to move.
So we trick our bodies, by using our key exercise, and once we're moving we have the option to move more.
Sometimes you won't move after and you're body will turn off again and that's OK. On the other hand, many times you will get going and you will have great workouts.
Why does this work?
Because you've put your body in motion. Any motion creates a reaction. Once you are moving then you can decide if you want to continue.
When you never make it to the starting blocks--never get moving--you never have the option to continue or to stop. Just like the car metaphor, I used earlier. If you never start your car, how the heck are you going to get to the grocery store?
When it comes to exercise, it is very easy to out-think your goals. We get into our cars, hope we'll make it to the store and never turn the key to physically get moving.
It's really that easy. Find a key. Turn it. Get fit.
When you are overwhelmed about time and energy, you'll never, never get started. Let your key start you up and succeed with your health and fitness.
(Part 5 of a 5 Part Series on Body Awareness)
I want to tell you how easy it is to workout every day.
But before I begin, I want you to do one thing. I want you to grab your car keys and go out to your garage, carport, or driveway and get into your car.
Put the keys in the ignition and turn. If your car normally works, there should be no surprises here. Your car will start.
Now here's the important part.
While the car is running, I want you to think about all the possible places you could go to at that moment. The post office, the supermarket, Miami, Cancun. When you have a running car, you can go absolutely anywhere. All you need to do is get it started, then you can decide from there.
When people start an exercise program, the most important skill to develop is to learn how to get started. Just turning the key is often the most difficult thing to do.
Have you ever been overwhelmed by exercise or your exercise program? Maybe you thought you didn't have enough time to exercise 30 minutes a day. Or maybe you knew that you needed to workout for an hour and all you had was fifteen minutes.
I bet you I know what happened. You put working out off for the next day. I know, because I've done it too. The danger of this is that suddenly it is a week later and you still haven't found the one hour you needed to exercise. This is how many good intentioned people fail with their exercise programs. They think too far in advance and never find the ideal situation for their ideal workout. They get overwhelmed.
Imagine if you could replicate the action you took when you started your car--find a key that would instantly get you going--and apply it to exercise. Could you see how easy that would be?
It would start by, first, not even thinking about the type of exercises you want to do for the day. Forget about "I'll do 20 min of cardio today," or "I'll pop in the gym to do some chest and abs." What you need to do is simply get a key. Something that will get you moving.
For many people it is a single stretch or exercise that they can do. Once they've done the ONE exercise then they can decide where to go from there. Just the same as the possibilities in your car... you can take your workout where ever you want to go once you've started.
It's basically a mind trick.
Your body wants to exercise. In fact, it always wants to exercise. We are naturally and always in motion. Our minds generally out-think our instinct and then we end up on the couch for 4-6 hours watching the USA movie marathon. All the while knowing how much your body wants to move.
So we trick our bodies, by using our key exercise, and once we're moving we have the option to move more.
Sometimes you won't move after and you're body will turn off again and that's OK. On the other hand, many times you will get going and you will have great workouts.
Why does this work?
Because you've put your body in motion. Any motion creates a reaction. Once you are moving then you can decide if you want to continue.
When you never make it to the starting blocks--never get moving--you never have the option to continue or to stop. Just like the car metaphor, I used earlier. If you never start your car, how the heck are you going to get to the grocery store?
When it comes to exercise, it is very easy to out-think your goals. We get into our cars, hope we'll make it to the store and never turn the key to physically get moving.
It's really that easy. Find a key. Turn it. Get fit.
When you are overwhelmed about time and energy, you'll never, never get started. Let your key start you up and succeed with your health and fitness.
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