Here is a good article to help handle stress.
Adrenal Glands
By Heath Williams
Date Released : 14 Nov 2007
Looking to the adrenal glands to help us achieve better health for our client is something that is often forgotten. The adrenals play an integral role in an ones health, yet in today’s society, we disregard this and subsequently many of us suffer from the side effects of our lifestyle choices.
By adopting a biopsychosocial model approach to our clients or patients, we are able to initiate lifestyle changes that will ensure the adrenals are functioning efficiently, allowing for a balanced homeostatic state within the body. By evaluating nutritional, physical and psychological states, we can help clients achieve optimal health in order for them to be better able to deal with the everyday stressors we all encounter.
I suspect there are many clients and patients with underperforming adrenal systems. A typical example of adrenal dysfunction is the client who is regularly physically or emotionally stressed, in poor physical condition, suffering from a recurrent low immune system, with an inability to produce enough consistent energy to get through a day. As a manual therapist or personal trainer, we are able to influence adrenal function and the overall state of homeostasis within the body by advising clients on their exercise and diet regimes.
The Adrenal System
The adrenal glands are located adjacent to the kidneys, liver, spleen and pancreas. The reason they lie so closely to these organs and the arterial system is that when required, they can be activated and have a rapid effect throughout the entire body.
The adrenal glands are made up of two separate areas: the cortex and medulla. The cortex is the larger portion of the gland (making up roughly 80 percent). The cortex is responsible for producing the steroid hormones, corticosteroids. The corticosteroids produced by the cortex include:
Glucocorticoids - The most important hormone produced is cortisol. The role of cortisol is to regulate glucose metabolism, control metabolism fat, protein and carbohydrate. Cortisol helps increase blood sugar levels and helps to provide energy for use by the body very rapidly.
Mineral Corticoids - The most important hormone produced is aldosterone. The role of aldosterone is to control salt and water balance in the body. It also plays a role in blood pressure.
DHEA (known as dehydroepiandrosterone) - This hormone is the starting point for the production of estrogen and testosterone. It works in opposition to cortisol. DHEA plays a role in energy, sleep, Post Menopausal Symptoms (PMS) and sex drive. When cortisol levels remain chronically high due to a constant state of stress, DHEA levels will be depressed. The medulla is the smaller part of the gland (making up roughly 20 percent) and secretes two major hormones: adrenaline and noradrenalin.
Adrenaline - Known also as epinephrine, it is involved in the fight, fright and flight response. It acts to increase blood pressure, expansion of blood vessels, increase blood glucose levels and heart rate.
Noradrenalin - Known also as norepinehprine, it opposes the effects of adrenaline and acts to constrict blood vessels, etc.
Flight/Fright/Fight Response
The flight, fright and/or fight response is the body's natural reaction to survival when exposed to perceived stress. The human body is unable to differentiate between different forms of stress. Therefore, it sees all stress as the same, whether this ranges from a life threatening stress to the stress created by sitting in traffic for two hours. Emotions such as anger, anxiety and frustration are some of the more common triggers for this response. The flight, fright and flight mechanism triggers many physiological reactions within the body. One of the more important reactions is the release of the corticotrophin releasing hormone by the pituitary gland, which stimulates the release of cortisol and adrenaline from the adrenal glands.
These hormones (cortisol and adrenaline) have a stimulating effect upon the body, allowing it to carry out the necessary tasks for survival. (See above for the role of cortisol and adrenaline.) The body will continue to release adrenaline until the stress trigger subsides. However, the body may continue to have high levels of cortisol for some time following the stress trigger. This consequently will have some physiological effect on the individual.
While some stress is important for the body, the problem with living in today’s society is that many of us are in a constant state of stress, and physiologically we are in a state of constant overdrive. Our adrenals are being asked to constantly perform without reprieve, and we run the risk of fatiguing our system, therefore affecting our overall health and homeostasis. What does this means to our patients or clients?
Following the stimulation of the flight/fright and fight response, the body naturally thinks it needs to refuel and re-stock those stores that were used for survival. We therefore have an increased appetite and will typically increase our food intake to restore these lost stores. This physiological response bodes well in the body if the stress we were exposed to actually resulted in us physically exerting energy. This response only starts to become a problem when the stress is due to sitting on the train and becoming anxious, frustrated and angry because we are running 45 minutes late for work. In situations like this, we are unable to physically release any energy, yet we still have an increased appetite, will eat more food and store any unused energy in the body. We may also begin to feel this in the form of developing very tight and tense muscles, which can result in any number of musculoskeletal complaints (i.e., headaches, sore neck and shoulders, etc).
Typically, when we are stressed, our blood sugar levels will drop, and the body will try to keep up with this by increasing it's blood glucose levels. As our blood sugar levels increase, insulin is released by the pancreas. Certain foods such as sugary lollies, biscuits, cake and soft drinks and caffeine will hit the blood stream more rapidly, causing an even greater release of blood glucose and insulin. Eventually, the body may lose the ability to handle these sugar ups and downs, and we may begin to develop a resistance to insulin, also known as Syndrome X. Syndrome X is believed to be associated with many other health problems. Constantly asking the body to deal with stress may also lead to adrenal malfunction, which may result in the development of Addison’s disease or Cushing’s syndrome. Addison’s disease is associated with the under activity of the adrenal glands, and Cushing’s syndrome an over activity of the adrenal system. (For more information on these diseases, see the list of Internet references at the end of this article.)
Signs and Symptoms of Stress
Increased appetite
Cravings for food (i.e., chocolate, sweets, pastry, breads, caffeine, alcohol)
Mid afternoon slump
Low immune system
Headaches
Digestive problems
Muscle aches and pains
Hair loss
Irregular or absent periods
Reduced mental awareness
Depression
Social withdrawal
Slow metabolism
Low sex drive
Tiredness, fatigue, lethargy
Nutritional Approach to the Adrenal System
By evaluating the nutritional profile of our clients, we are able to make simple dietary changes that will enable them to better deal with everyday stressors. This includes the following guidelines:
Avoid Dieting - Restriction of calorie intake can cause the body to go into survival mode, which may cause a reduction in the metabolism, which may also increase eating habits. This is a familiar pattern for those who regularly crash diet rather than adopting a healthy eating pattern for life. Typically, when you lose weight quickly, most of this is via water, muscle and bone. Research has shown that if you lose more than 10 percent of your bodyweight, your metabolism will adapt and decrease by as much as 15 percent.
Eat Regular, Small Meals - Consuming five to six smaller meals a day rather than the typical three large meals will ensure a stable blood glucose level throughout the day, which will send the body a message that it is not under stress. Eating smaller meals more regularly (every three hours) boosts the metabolism, decreases cortisol levels by roughly 17 percent and allows for a more steady state of emotions. Also, you should always wait 20 minutes after eating a meal before considering eating more. Food takes time to be digested, and those who eat too quickly will often overeat and cause a spike in cortisol and insulin levels. Lastly, try and consume your meals in a state of relaxation. Eating in a peaceful environment will minimize the release of stress hormones. If you are regularly eating on the run, your body will think it is in a state of stress, and your ability to digest the food may be affected, therefore affecting the absorption of valuable nutrients.
Eat Breakfast - Breakfast is possibly the most important meal of the day. Early in the morning, your cortisol levels are high in order to get your body up and running. Eating breakfast rather than consuming a coffee will help to maintain a steady blood glucose level. Those who consume coffee for breakfast only increase their cortisol and blood glucose levels, leading to an increase in the release of insulin, which will increase appetite and promote the storage of food to fat.
Eat Fiber - Increase soluble and insoluble fiber intake. Soluble fibers are found in fruits, nuts, vegetables and beans and help to better manage blood sugar levels and regulate cholesterol. Insoluble fiber can be found in wholegrain and nuts and will help with the general digestion. Beans such as Soya, butter, lentils, kidney beans and chick peas are preferred. Nuts such as Brazils, almonds, cashews, pistachio, peanuts and seeds such as sunflower, sesame, linseeds (flax) and pumpkin will help to promote a healthy digestive system.
Proper Food Selection - We should be aiming to reduce our intake of refined carbohydrates and sugars, as well as including a portion of protein in every meal (vegetable or animal). Swap refined carbohydrates (white flour, white rice, pasta) to whole carbohydrates (rye, oats, brown rice, corn pasta). Grains such as brown rice, oats, rye, buckwheat, barley and whole wheat are preferred.
Protein causes satiety and helps slow the process of digestion and controls insulin levels. Avoid a diet heavily weighted in protein because excessive amounts of protein may cause the body to go into a state of ketosis.
Protein from an energy perspective requires more body energy to burn than carbohydrates and fats. Roughly requiring 20 percent of the body’s energy intake to metabolize compared to 10 percent for carbohydrates and two percent for fats.
Reduce saturated fats (found in red meat and dairy products) and increase essential fat intake. Essential fats are Omega 3s and 6s and are found in nuts, seeds and oily fish. They help to boost metabolism, reduce inflammation and reduce the likelihood of insulin resistance.
Try to limit the dairy intake and go for organic free range eggs.
Vegetables and fruits that have been shown to be beneficial include:
Apples
Cabbage
Green beans
Peaches
Spring greens
Asparagus
Carrots
Kiwi
Pears
Sprouts
Beetroots
Cauliflower
Lettuce
Pineapple
Squash
Blackberries
Celery
Melon
Plums
Tomatoes
Blueberries
Cherries
Mushrooms
Radish
Turnips
Broccoli
Cucumber
Onions
Raspberries
Watermelon
Always try to avoid artificial sweeteners and soft drinks.
Drinks
Coffee and tea act as stimulants and increase the release of cortisol and adrenaline in the body. Individuals will often go for these caffeinated drinks when they are feeling a slump in energy levels (typically mid afternoon). This results in even greater amounts of blood glucose being released into the blood, causing more insulin release and further stressing the body. For those whose diets are fuelled by caffeinated drinks, they should try and reduce this intake or they risk developing adrenal fatigue and insulin resistance.
Supplements
Supplements that have been shown to be beneficial include:
Chromium
Magnesium
Manganese
Zinc
Vitamin C
B vitamins
Vitamin E
Omega 3s & 6s
Coenzyme Q10
Alpha Lipoic Acid
Essential amino acids
Try and avoid stimulant herbs such as guarana as they act to stimulate the adrenals
Stimulants
Coffee (instant, percolated, filtered, espresso)
Tea
Chocolate
Soft drinks (caffeinated)
Stimulants cause the release of cortisol, which in turn triggers the release of insulin. Regular stimulant intake can lead to adrenal fatigue, insulin resistance and Syndrome X.
Caffeine is also addictive, also stimulates the release of bad fatty acids in the blood and is rapidly absorbed into the body. This further increases one's chances of developing an adrenal problem. Anti-Inflammatory Foods
Fruits
Vegetables
Nuts
Fresh fish
Meat (grass/pasture fed)
Eggs (organic)
Red wine
Spices (oregano, ginger)
Extra virgin olive oil (organic)
Pro-Inflammatory Foods
Refined grains
Wheat grains
Grain/Flour products
Meat (Grain fed)
Most packaged foods
Most processed foods
Deep fried food
Trans fat i.e. margarine
Corn/Safflower/Sunflower/Soybean oil
Exercise
Exercise that involves a combination of weight training and cardiovascular is preferred. Exercise helps to burn off energy, increase muscle mass and metabolism, prevent insulin resistance, reduce the negative effects of cortisol, improve insulin sensitivity and improve body shape.
For more information, check out the following web sites:
http://www.urologyhealth.org
http://www.labtestsonline.org
http://kidshealth.org
http://www.health-concern.com
http://wordnet.princeton.edu
http://endocrine.niddk.nih.gov/pubs/addison/addison.htm
http://endocrine.niddk.nih.gov/pubs/cushings/cushings.htm
http://cushings.homestead.com/
http://www.adshg.org.uk/
References:
Chek, P. How to Eat, Move and Be Healthy, Chek Institution Publication, USA, 2004
Liebenson, C. Rehabilitation of the spine: A practitioner’s manual. 2nd edition, Lippincott Williams & Wilkins, London, 2006
Glenville, M. Fat around the middle, Kyle Cathie Ltd, UK, 2006
Glenville, M. Mastering Cortisol, Ulysses Press, UK, 2006
Guyton & Hall, Textbook of Medical Physiology, 9th Edition, W.B. Saunders & Company, Sydney, 1996
Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
© Copyright Personal Training on the Net 1998 2009 All rights reserved
Wednesday, March 25, 2009
Wednesday, February 11, 2009
Busy Times!
I thought I would drop a quick line. I have been busy helping out a smoke load of people get started in their Wt. Loss journey. This is the time of year that most people feel like they have to do something about the holiday gift of 10lbs. added. So, I thought I would share a quick to make the wt. loss happen for those who may be getting started too.
Schedule it in!
That is one point that some people don't start from. You have to stop and think about when on Monday you will get your workouts in. Tuesday, Wed, Thu...F,S,S.
Get out you calendar, schedule, palm, notebook or whatever you use to plan your day, week, month.
2pm Monday Workout. Lift, Basketball
2 pm Tuesday Workout. Basketball
And so on.. It will help create the habit.
Mitch
Schedule it in!
That is one point that some people don't start from. You have to stop and think about when on Monday you will get your workouts in. Tuesday, Wed, Thu...F,S,S.
Get out you calendar, schedule, palm, notebook or whatever you use to plan your day, week, month.
2pm Monday Workout. Lift, Basketball
2 pm Tuesday Workout. Basketball
And so on.. It will help create the habit.
Mitch
Tuesday, January 13, 2009
Why Resistance Training is Important to All.
Resistance training or weight training is at oftentimes overlooked by members in our health club. The benefits of strength training are huge so I want to share them with you and squash some common misconceptions.
Resistance training maintains or increases Lean Body Mass (Muscle).
Lean Body Mass burns calories—even at rest (Resting Metabolism).
Resistance Training maintains or increases strength.
Resistance training itself will burn calories.
Resistance training will help you stay lean and maintain bone density
Failure to perform resistance training will do exactly the opposite. Therefore, in the end, who is it good for? Everyone! Younger adults, weight loss candidates, the elderly, athletes ….you!
Common misconceptions from women: “Resistance training will make me look like a guy.” Please let me assure you—lean muscle will not grow out of control and you will not gain fifty pounds of muscle any time soon. But a few pounds of muscle you do gain will burn fat for a long time to come and replace a bit of the fat lost. Strength training is worth it. Without the muscle, the fat will stay.
Here are 2 articles for further reading.
Mitch Mohs
Resistance Training
Resistance Training 2
Resistance training maintains or increases Lean Body Mass (Muscle).
Lean Body Mass burns calories—even at rest (Resting Metabolism).
Resistance Training maintains or increases strength.
Resistance training itself will burn calories.
Resistance training will help you stay lean and maintain bone density
Failure to perform resistance training will do exactly the opposite. Therefore, in the end, who is it good for? Everyone! Younger adults, weight loss candidates, the elderly, athletes ….you!
Common misconceptions from women: “Resistance training will make me look like a guy.” Please let me assure you—lean muscle will not grow out of control and you will not gain fifty pounds of muscle any time soon. But a few pounds of muscle you do gain will burn fat for a long time to come and replace a bit of the fat lost. Strength training is worth it. Without the muscle, the fat will stay.
Here are 2 articles for further reading.
Mitch Mohs
Resistance Training
Resistance Training 2
Thursday, January 1, 2009
Quinoa is a great side dish that is served in our Café. This little article will give you a chance to learn how great it is and how to use it at home.
Quinoa
High in protein and gluten-free, quinoa may just become your new favorite whole grain.
By Cary Neff
March 2008
Food BasicsNutritional Know-HowKitchen TricksEat Up!
Sometimes referred to as the “gold of the Incas,” quinoa is one of nature’s most impressive foods. This golden seed is coveted for its high nutrient value and filling quality, expanding three to four times its volume when cooked. It makes a healthy, hearty addition to any meal.
Food Basics Quinoa (pronounced KEEN-wah) has a subtly sweet, yet nutty, flavor and a piquant aftertaste. Categorized as a grain, quinoa is actually the seed of Chenopodium (commonly known as goosefoot) plants, which are related to Swiss chard and spinach. There are more than 120 species of Chenopodium, all native to the Andes Mountains of South America, but farmers there cultivate only three main varieties: blond or pale seeds, called white or sweet quinoa; a fruity variety called red quinoa; and the regal-looking black quinoa. Quinoa also has a unique texture. When cooked, the outer germ around each kernel twists outward, forming a spiral. The spiral remains crunchy while the kernel becomes soft and springy.
Nutritional Know-How Boasting an almost perfect balance of all nine essential amino acids, quinoa is considered a complete protein. Higher in protein and unsaturated fats, and lower in carbohydrates than most grains, quinoa provides an abundance of manganese, calcium, fiber, iron and magnesium, as well as vitamins B and E. It’s also gluten-free. Quinoa can be useful for people who suffer from migraine headaches or hypertension, because magnesium helps relax blood vessels. Studies also have shown that diets high in whole grains like quinoa, which is rich in phytonutrients, can improve cardiovascular health in postmenopausal women and protect premenopausal women against breast cancer. In both men and women, whole grains can help reduce the risk of heart disease, some cancers, type 2 diabetes and, when combined with fish, childhood asthma.
Kitchen Tricks
Store uncooked quinoa in an airtight container. If refrigerated, it can be stored for up to six months.
Wash quinoa before cooking by placing it in a fine strainer and swishing thoroughly with cold water. This will remove any residue of saponins, which are naturally occurring, bitter-tasting defensive compounds that protect quinoa from birds and insects and act as a shield from the intense radiation of high-altitude sunlight. Avoid soaking because it can deposit saponins within the seed.
Eat Up! Quinoa’s light and fluffy texture makes it an ideal choice to accompany meals throughout the year. To cook, combine a ratio of two parts cooking liquid to one part washed quinoa and simmer until grains are translucent. It cooks very quickly — in about 15 minutes.
Substitute quinoa for rice, pasta or hot cereal to create a healthy and appealing recipe alternative.
Stir cooked quinoa into your favorite pancake and waffle batters to add a boost of nutrients and a slightly nutty flavor.
Add cooked quinoa to salads, stir-fries, casseroles and soups.
For a robust nutty flavor, brown quinoa in a dry skillet for about five minutes before adding cooking liquid.
To add delightful taste and vibrant colors to your meals, try using vegetable broth, boldly flavored vegetable juices or fruit juices as the cooking liquid when preparing quinoa.
Replace steamed quinoa for the bulgur wheat in tabbouleh or vegetarian chili recipes.
Use steamed quinoa instead of brown rice for fried rice.
In baking, use quinoa flour (available in natural markets) for a portion of all-purpose flour in your favorite cookies or muffins. If the recipe calls for 1 1⁄2 cups all-purpose flour, use 1 cup all-purpose flour and 1⁄2 cup quinoa flour. The quinoa flour will add a slightly nutty flavor and aroma.
Chef Cary Neff is the president of the consulting firm Culinary Innovations and the author of The New York Times bestseller Conscious Cuisine (Sourcebooks, 2002).
High in protein and gluten-free, quinoa may just become your new favorite whole grain.
By Cary Neff
March 2008
Food BasicsNutritional Know-HowKitchen TricksEat Up!
Sometimes referred to as the “gold of the Incas,” quinoa is one of nature’s most impressive foods. This golden seed is coveted for its high nutrient value and filling quality, expanding three to four times its volume when cooked. It makes a healthy, hearty addition to any meal.
Food Basics Quinoa (pronounced KEEN-wah) has a subtly sweet, yet nutty, flavor and a piquant aftertaste. Categorized as a grain, quinoa is actually the seed of Chenopodium (commonly known as goosefoot) plants, which are related to Swiss chard and spinach. There are more than 120 species of Chenopodium, all native to the Andes Mountains of South America, but farmers there cultivate only three main varieties: blond or pale seeds, called white or sweet quinoa; a fruity variety called red quinoa; and the regal-looking black quinoa. Quinoa also has a unique texture. When cooked, the outer germ around each kernel twists outward, forming a spiral. The spiral remains crunchy while the kernel becomes soft and springy.
Nutritional Know-How Boasting an almost perfect balance of all nine essential amino acids, quinoa is considered a complete protein. Higher in protein and unsaturated fats, and lower in carbohydrates than most grains, quinoa provides an abundance of manganese, calcium, fiber, iron and magnesium, as well as vitamins B and E. It’s also gluten-free. Quinoa can be useful for people who suffer from migraine headaches or hypertension, because magnesium helps relax blood vessels. Studies also have shown that diets high in whole grains like quinoa, which is rich in phytonutrients, can improve cardiovascular health in postmenopausal women and protect premenopausal women against breast cancer. In both men and women, whole grains can help reduce the risk of heart disease, some cancers, type 2 diabetes and, when combined with fish, childhood asthma.
Kitchen Tricks
Store uncooked quinoa in an airtight container. If refrigerated, it can be stored for up to six months.
Wash quinoa before cooking by placing it in a fine strainer and swishing thoroughly with cold water. This will remove any residue of saponins, which are naturally occurring, bitter-tasting defensive compounds that protect quinoa from birds and insects and act as a shield from the intense radiation of high-altitude sunlight. Avoid soaking because it can deposit saponins within the seed.
Eat Up! Quinoa’s light and fluffy texture makes it an ideal choice to accompany meals throughout the year. To cook, combine a ratio of two parts cooking liquid to one part washed quinoa and simmer until grains are translucent. It cooks very quickly — in about 15 minutes.
Substitute quinoa for rice, pasta or hot cereal to create a healthy and appealing recipe alternative.
Stir cooked quinoa into your favorite pancake and waffle batters to add a boost of nutrients and a slightly nutty flavor.
Add cooked quinoa to salads, stir-fries, casseroles and soups.
For a robust nutty flavor, brown quinoa in a dry skillet for about five minutes before adding cooking liquid.
To add delightful taste and vibrant colors to your meals, try using vegetable broth, boldly flavored vegetable juices or fruit juices as the cooking liquid when preparing quinoa.
Replace steamed quinoa for the bulgur wheat in tabbouleh or vegetarian chili recipes.
Use steamed quinoa instead of brown rice for fried rice.
In baking, use quinoa flour (available in natural markets) for a portion of all-purpose flour in your favorite cookies or muffins. If the recipe calls for 1 1⁄2 cups all-purpose flour, use 1 cup all-purpose flour and 1⁄2 cup quinoa flour. The quinoa flour will add a slightly nutty flavor and aroma.
Chef Cary Neff is the president of the consulting firm Culinary Innovations and the author of The New York Times bestseller Conscious Cuisine (Sourcebooks, 2002).
Monday, December 29, 2008
New Year's Resolution
New Year’s Resolution
The New Years Resoltion theme comes around every year about this time. Usually everyone is trying to lose the same 10 lbs and a few more each year, or quit smoking an the like. Here is a little article I would like to share with you.
Strategies for Goal Achievement
By Martin Rooney
Date Released : 20 Apr 2007
I believe that physical training can teach you a lot of things to be more successful in life. It is not just the physical strength you develop in the gym that does this but also the mental skills you develop pushing your body. The other day, I realized that I have not missed more than three days in a row of physical training in the last 20 years! This means not only have I spent the last two decades in a lot of pain, but it also means much of who I am physically and mentally were built in the gym and dojo.
Having been around fitness for so long, I have seen that it is the start that stops most people. What I mean by this is that most people know what they should be doing (i.e., exercising, eating right, getting enough sleep). They just never take the initiative to start doing it! As I have come to learn, your thoughts only tell you what you want, but your actions tell you what you get. Of the two things you must do in life to be successful in anything (whether it is training, fighting, work, relationships, etc.), the first is: you have to start!
I have seen many athletes come and go over the years and very few have stayed the entire course to achieve what they first set out to do. Even when many athletes have the power to start something, they rarely have the ability to see things all the way through. This leads us to the second thing you must always do to be successful: you have to finish.
Starting and finishing something may sound very easy at first, but think of all the things you would have either liked to have achieved or started to work at but never followed through (it could be exercising daily, losing bodyfat, quitting smoking, playing an instrument, getting a black belt, etc.). I guarantee that the list is longer than you would like to admit. Now I know you may be saying, “I can't stay motivated,” or “I need some help following through on things.” That is what this article is here to do. You will learn that knowledge is not power. Knowledge is only powerful when you put consistent action behind it. If you never start or finish anything, then that knowledge means nothing. This article is a fresh reminder to get you on track!
Give Yourself a Goal
Now that you understand starting something is the first step toward success, the next step is creating the map toward where you want to go. If you know the destination, but have no map to get there, you will probably never reach it. The map is your goals.
When I ask athletes, they all say they have goals. However, when I ask them to state them, they are usually very vague, and there is no deadline attached to it. Sometimes clients will come to me without much physical training experience and no direction in terms of what they want to achieve by meeting with me, where they want their career, relationship, lives, etc. to be going. My first step is to get them to create a map to success using goal development. Their assignment is to go home after a training session and write out all the goals they have for the future. When they come back, their goals are often still vague like, “I want to lose weight” and “I want to get stronger and faster.” Each one of these goals is missing pieces of the M.A.T. formula: M=Measurable, A=Achievable and T=Time Frame.
Measurable means that the goal has to be something specific you can measure with the results of your training. Achievable means that the goal has to be realistic and is something you can complete. Time frame means you have to give yourself an exact date when the goal should be completed. So instead of saying, “I want to lose weight,” this goal would be better phrased as, “I want to lose 20 pounds by December 31." This way, clients can measure their progress toward that deadline, and it keeps them staying the course. This is very important because if you cannot measure something, you cannot manage it or coach it. Also, another thing I teach my clients it to keep their goals where they can see them. This constant reminder makes them accountable on a daily basis and inevitably helps them to reach their destination.
Answer the Scratch!
Now that your clients have properly written out their goals, they may still need a technique to get started on them and stay the course every day. Recently, I had the opportunity to work with the Arizona State University football team. While I was training there, the slogan “Answer the Scratch” was on the walls and every t-shirt. The athletes also said it to one another as they were training. After I learned what this motto stood for, it made me even better at starting tasks I set for myself. I want to share the story with you in hopes it will do the same for you.
In the 1700s in England, it was popular to breed fighting dogs. The English were attempting to find and then create and breed the toughest dogs on the planet. They did this by placing two dogs with their handlers in a pit, and they would then have the dogs fight rounds. At the end of each round, the dogs were brought back into their corners, and a scratch line was drawn across the center of the ring. The dogs that could “Answer the Scratch” (sometimes with pain, broken bones, torn muscles and more!) were kept and bred for their innate determination and persistence. The dogs that were best at “answering the scratch” were said to have the most valued canine quality of “gameness.”
This story represents that every day, we all have a scratch line we have to step up and answer to in everything we do. From getting ourselves out of bed, to eating the right food, to working out, to doing what we know is right to reach our goals, we must consistently “Answer the Scratch.” Now, during training, my athletes yell this at one another when one is slacking, and I even say it to myself daily whenever I need a little push to go to the line. By answering the scratch, not only does it ensure you start something, but it keeps pushing you until you also finish. When you answer the scratch often enough, not only will you develop your own brand of "gameness," but I guarantee you will move ahead toward your goals and aspirations.
I once saw an interview where a great American writer was asked, “What is your secret to success”? He said simply that he had only 1/7th talent but also had 7/8ths discipline. It wasn’t his talent that got him through. It was his ability to start and stay disciplined to the finish! Now, your assignment, and the assignment you should give to each of your clients, is to first take some time and write out your goals. Once you've created your road map, then you can start to “Answer the Scratch” each day until you achieve the goals you've set for yourself. Now get to work!
Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
© Copyright Personal Training on the Net 1998 2008 All rights reserved
The New Years Resoltion theme comes around every year about this time. Usually everyone is trying to lose the same 10 lbs and a few more each year, or quit smoking an the like. Here is a little article I would like to share with you.
Strategies for Goal Achievement
By Martin Rooney
Date Released : 20 Apr 2007
I believe that physical training can teach you a lot of things to be more successful in life. It is not just the physical strength you develop in the gym that does this but also the mental skills you develop pushing your body. The other day, I realized that I have not missed more than three days in a row of physical training in the last 20 years! This means not only have I spent the last two decades in a lot of pain, but it also means much of who I am physically and mentally were built in the gym and dojo.
Having been around fitness for so long, I have seen that it is the start that stops most people. What I mean by this is that most people know what they should be doing (i.e., exercising, eating right, getting enough sleep). They just never take the initiative to start doing it! As I have come to learn, your thoughts only tell you what you want, but your actions tell you what you get. Of the two things you must do in life to be successful in anything (whether it is training, fighting, work, relationships, etc.), the first is: you have to start!
I have seen many athletes come and go over the years and very few have stayed the entire course to achieve what they first set out to do. Even when many athletes have the power to start something, they rarely have the ability to see things all the way through. This leads us to the second thing you must always do to be successful: you have to finish.
Starting and finishing something may sound very easy at first, but think of all the things you would have either liked to have achieved or started to work at but never followed through (it could be exercising daily, losing bodyfat, quitting smoking, playing an instrument, getting a black belt, etc.). I guarantee that the list is longer than you would like to admit. Now I know you may be saying, “I can't stay motivated,” or “I need some help following through on things.” That is what this article is here to do. You will learn that knowledge is not power. Knowledge is only powerful when you put consistent action behind it. If you never start or finish anything, then that knowledge means nothing. This article is a fresh reminder to get you on track!
Give Yourself a Goal
Now that you understand starting something is the first step toward success, the next step is creating the map toward where you want to go. If you know the destination, but have no map to get there, you will probably never reach it. The map is your goals.
When I ask athletes, they all say they have goals. However, when I ask them to state them, they are usually very vague, and there is no deadline attached to it. Sometimes clients will come to me without much physical training experience and no direction in terms of what they want to achieve by meeting with me, where they want their career, relationship, lives, etc. to be going. My first step is to get them to create a map to success using goal development. Their assignment is to go home after a training session and write out all the goals they have for the future. When they come back, their goals are often still vague like, “I want to lose weight” and “I want to get stronger and faster.” Each one of these goals is missing pieces of the M.A.T. formula: M=Measurable, A=Achievable and T=Time Frame.
Measurable means that the goal has to be something specific you can measure with the results of your training. Achievable means that the goal has to be realistic and is something you can complete. Time frame means you have to give yourself an exact date when the goal should be completed. So instead of saying, “I want to lose weight,” this goal would be better phrased as, “I want to lose 20 pounds by December 31." This way, clients can measure their progress toward that deadline, and it keeps them staying the course. This is very important because if you cannot measure something, you cannot manage it or coach it. Also, another thing I teach my clients it to keep their goals where they can see them. This constant reminder makes them accountable on a daily basis and inevitably helps them to reach their destination.
Answer the Scratch!
Now that your clients have properly written out their goals, they may still need a technique to get started on them and stay the course every day. Recently, I had the opportunity to work with the Arizona State University football team. While I was training there, the slogan “Answer the Scratch” was on the walls and every t-shirt. The athletes also said it to one another as they were training. After I learned what this motto stood for, it made me even better at starting tasks I set for myself. I want to share the story with you in hopes it will do the same for you.
In the 1700s in England, it was popular to breed fighting dogs. The English were attempting to find and then create and breed the toughest dogs on the planet. They did this by placing two dogs with their handlers in a pit, and they would then have the dogs fight rounds. At the end of each round, the dogs were brought back into their corners, and a scratch line was drawn across the center of the ring. The dogs that could “Answer the Scratch” (sometimes with pain, broken bones, torn muscles and more!) were kept and bred for their innate determination and persistence. The dogs that were best at “answering the scratch” were said to have the most valued canine quality of “gameness.”
This story represents that every day, we all have a scratch line we have to step up and answer to in everything we do. From getting ourselves out of bed, to eating the right food, to working out, to doing what we know is right to reach our goals, we must consistently “Answer the Scratch.” Now, during training, my athletes yell this at one another when one is slacking, and I even say it to myself daily whenever I need a little push to go to the line. By answering the scratch, not only does it ensure you start something, but it keeps pushing you until you also finish. When you answer the scratch often enough, not only will you develop your own brand of "gameness," but I guarantee you will move ahead toward your goals and aspirations.
I once saw an interview where a great American writer was asked, “What is your secret to success”? He said simply that he had only 1/7th talent but also had 7/8ths discipline. It wasn’t his talent that got him through. It was his ability to start and stay disciplined to the finish! Now, your assignment, and the assignment you should give to each of your clients, is to first take some time and write out your goals. Once you've created your road map, then you can start to “Answer the Scratch” each day until you achieve the goals you've set for yourself. Now get to work!
Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
© Copyright Personal Training on the Net 1998 2008 All rights reserved
Consistency
Consistency in working a simple plan is vastly under appreciated.
You can take and simple idea that works and repeat it 100 times and you will have a noticeable amount of success.
We know this to be true in business. Look how simple the Model T was for Henry Ford. It only came in 1 color (black) and had the simplest of technology. Even for the time it was simple. The model T was wildly successful. Same is true of the VW Beetle
Simple and Consistent
Start simple
Be consistent
Basic Wt. Loss looks like this
Good Nutrition eating 5-6 x a day
Resistance Training 2-3 x a week
Cardiovascular 3-5 x a week
What might you be missing?
Step it up after you have this down!
You can take and simple idea that works and repeat it 100 times and you will have a noticeable amount of success.
We know this to be true in business. Look how simple the Model T was for Henry Ford. It only came in 1 color (black) and had the simplest of technology. Even for the time it was simple. The model T was wildly successful. Same is true of the VW Beetle
Simple and Consistent
Start simple
Be consistent
Basic Wt. Loss looks like this
Good Nutrition eating 5-6 x a day
Resistance Training 2-3 x a week
Cardiovascular 3-5 x a week
What might you be missing?
Step it up after you have this down!
Wt Loss Basics
Hi,My name is Mitch Mohs. I would like to share with you the 3 areas that a person may need to lose weight. I would love to help you get started even beyond this post. Feel free to e-mail me at mmohs@lifetimefitness.com.
1. Good Nutrition. The better you eat the easier weight loss can be. If you are not losing the weight you set out to do your nutrition is the first suspect. Real food is important, like fruit, vegetables, lean protein, and water, not McDonald’s Subway and boxed food. The more organic the better it is for you. We have Nutrition Coaches here at the clubs to help you one way or another. Ask them about the Resting Metabolic Rate test we have. Nutrition is the most often over looked area. There is a lot of misinformation out there. Getting a bit of help for the pros will go a long way.
2. "Intense" Strength Training. Arm curls, triceps extension, crunches and thigh machines are not going to cut it. Most folks take it too easy on themselves when they do weight training. Weight loss will happen if you get serious. Multi-joint exercises like Push ups, Row, Lunge and Squat are a great start. These exercises will increase your metabolism and get that toned muscle you are looking for. If you get into a great circuit program you can burn 400-1200 calories lifting weights in an hour. Lifting weights will give you LASTING RESULTS in weight loss. Don’t just lose weight –keep it off by getting into a lifting program.This is the Personal Trainers realm. We have a bunch of trainers that do this all. Get involved by asking for a Fit Point Assessment or consultation. We have a multitude of ways to serve you.
3.- Cardio is third. This is where most people start and end. Cardio alone will most likely not get you lean. Cardio has its place and needs to be done. One wishing to lose weight should look into the Cardio point test. The Cardio point test will lay out a great plan that is customized for you all based on Heart Rate. Some people are too intense Some are going too easySteady state cardio is not as effective as intervals. Ask a Personal Trainer for more information.Get a plan that works!If you are missing 1 or more of these 3 areas of Weight Loss you are not alone. But now you know what is next and who can help.Feel free to e-mail me at mmohs@lifetimefitness.com and I will help you out!
1. Good Nutrition. The better you eat the easier weight loss can be. If you are not losing the weight you set out to do your nutrition is the first suspect. Real food is important, like fruit, vegetables, lean protein, and water, not McDonald’s Subway and boxed food. The more organic the better it is for you. We have Nutrition Coaches here at the clubs to help you one way or another. Ask them about the Resting Metabolic Rate test we have. Nutrition is the most often over looked area. There is a lot of misinformation out there. Getting a bit of help for the pros will go a long way.
2. "Intense" Strength Training. Arm curls, triceps extension, crunches and thigh machines are not going to cut it. Most folks take it too easy on themselves when they do weight training. Weight loss will happen if you get serious. Multi-joint exercises like Push ups, Row, Lunge and Squat are a great start. These exercises will increase your metabolism and get that toned muscle you are looking for. If you get into a great circuit program you can burn 400-1200 calories lifting weights in an hour. Lifting weights will give you LASTING RESULTS in weight loss. Don’t just lose weight –keep it off by getting into a lifting program.This is the Personal Trainers realm. We have a bunch of trainers that do this all. Get involved by asking for a Fit Point Assessment or consultation. We have a multitude of ways to serve you.
3.- Cardio is third. This is where most people start and end. Cardio alone will most likely not get you lean. Cardio has its place and needs to be done. One wishing to lose weight should look into the Cardio point test. The Cardio point test will lay out a great plan that is customized for you all based on Heart Rate. Some people are too intense Some are going too easySteady state cardio is not as effective as intervals. Ask a Personal Trainer for more information.Get a plan that works!If you are missing 1 or more of these 3 areas of Weight Loss you are not alone. But now you know what is next and who can help.Feel free to e-mail me at mmohs@lifetimefitness.com and I will help you out!
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