3 things to eat before finals

As I am taking my last set of finals before I expand my fitness empire, there are a few things I would like to share with my starving student peers that may be beneficial towards the effort in conquering finals =D!

Caffeine

Caffeine has been proven to increase alertness and keep us awake. It is no wonder that college students drink gallons of it, having hopes of staying up studying and remembering everything. First of all, sleep is key to help improve memory. The best time to take caffeine is around 90 minutes before one takes a test. Studies show that it takes full effect around that time.

Water & Electrolytes

If you are still gonna load up on coffee & energy drinks, remember that it is a diuretic, which means it will excrete water and electrolytes from your body. If you don't take in enough water as it is, then this is going to give you one massive head ache. So intake plenty of water along with some electrolytes. This will also help your body function properly as a whole, including the brain.

Carbohydrates

Your brain uses glucose for energy. The brain will usually ONLY use glucose for energy. So make sure you get some in you during studying and right before you take that final. Do not overdue it by eating a big order of french fries or one whole length of a french baguette.

These three things may help during the last weeks of finals. If you have read up to here, you either have finals coming up, or actually have one tomorrow. SO GET BACK TO STUDYING!

3 Things to do before joining a health club

Keep an open mind

When any one receives that "7 day free pass" it is automatically assumed that people can just go in the club, flash the pass and automatically be set. It is not that easy. Usually the membership counselors have to put one through a process of identification, sign a waiver and take a tour. It is a tedious task, however it is a business.

The first priority is liability, second is building value to their product to increase their chances of producing a new member sign up. Very very few gyms let new comers tour themselves in a gym. This is how the business is. It gets both sides (Membership counselor and Customer) no where if the customer is automatically on the defensive.

Too many people always feel victimized by the "jerk salesman" who wouldn't let them just use the pass. Yes there are SOME who are "jerk salesman" however the majority of arguments I always see between a customer and membership counselor is due to miscommunication, usually from the customer being overly defensive or the salesmen being overly aggressive.

Both sides must keep an open mind, especially the customer. If one automatically thinks "These guys are just going to try to sale me! Well I'm not going to let that happen!" that is not keeping an open mind. These people are just doing their job, and yes, some are assholes, most are not. But of course they're going to at least try to get a new sign up, if they didn't then their company wouldn't be in business. This goes the same for any company, from a mom and pop store to a corporation, in order to stay in business, one must try to get business.

And if one does come across an aggressive membership counselor, just walk away, simple as that.

 Read the fine print

People get pissed off if at the end they don't get the 7 day trial. This is usually due to two reasons; they either live too far, or have been a guest in the past and are no longer qualified to get a pass. The fine print on most health clubs' 7 day pass usually states that in order to use the "7 day pass" one must be of local residence and not have been a member or guest of that specific health club in the past.

Yes this even means 15 years ago when you were 10 years old and had not idea why your parents were looking at a gym. This is very important. Personally I think its not the best business decision to make regarding new membership sales, but that is usually the practice. The argument is that people in the past have abused the "7 day pass" and it only takes a small amount of douche bags to affect a massive amount of people. So again, read the fine print so one doesn't have to waste time going down in person only to be denied a pass.

Be patient & shop around

When shopping around for a gym membership, its always about comparing prices. First off, it will not be easy to get the membership prices off the bat, that is salesmanship 101. Never give the prices off the bat, cause then you gave the customer what they want and they won't hear about the awesomeness of your product. All they will think about is the price.

They will build value as much as they can before even mentioning the topic. Be patient. Once you have heard their pitch, compare it to the price. It's usually right on. Like they say you get what you pay for. If the price is right, awesome, if not, move on, simple as that. Time and time again I see people come up and demand "I just want the prices I don't want to sign anything." well that will go no where fast.

Keep an open mind, read the fine print, be patient and shop around. Don't let a few douche bags make you think everyone in the health club industry are the same way. Many of them really want to help people accomplish whatever goal they desire. Hope this helps! =)

5 Steps closer to that Summer Body

Step 1: Make the Decision

 Decide whether or not if you are ready to really make a change. One has to realize that they will not be the same and the end result will be different when deciding to change. If one wants change, one has to decide to make it happen.

Step 2: Commit to Change

 It's not something that will happen over night, however people expect the total opposite. It needs to be realized that one cannot lose weight at a fast rate and still be healthy. Do not listen to those "Lose 7lbs in 7 days" headliners, cause its dangerous to do so. It will take a long process to lose fat, gain lean body mass and build self confidence, but if one commits to their decision to change, the results are bound to happen. It doesn't matter how slow you move, as long as you never stop.

Step 3: Follow Through

Do not half ass anything. From work outs, to eating, everything must be on point. Focus on the end result. Every little thing counts, from every rep, every step, every calorie, every second on your journey. These will all add up to your final result, whatever it may be.


Step 4: Adjust

 Life happens, and when it happens, it happens HARD. Its not the end of the world. Adjust accordingly. If it's missing a work out or two or eating differently, as long as you adjust accordingly and stay on track. This basically reinforces steps 2 and 3. 

Step 5: Be YOU! Not THEM!

The media really distorts the image of the "perfect" body by displaying people who are on the extreme ends of the fitness spectrum. They misguide society's view of the "perfect body." It is like saying "I want Jennifer Anistons arms! Arnold's Pecs!! I want Kim Kardashian's booty!" You are NOT them, you are YOU! At the end of the day, be the better you. If you give up, you give up on yourself, and no matter who you are you do not deserve that.

These 5 steps have to happen within each and every person who has a desire to accomplish anything. When all 5 steps occur, this is what happens: 

Before 

After

GET IN SHAPE BY WATCHING TV?!

What an absurd notion! How can one accomplish one thing on a method that is at the total opposite?

In today's society however, it is a common solution to MILLIONS of people who claim these work outs are "THE BEST THING I EVER DID." P90X and Insanity are among the popular ones. Why? There must be a reason why such a massive amount of people are influenced by people working out on T.V. to fast paced music! From my observations, I have concluded the three key factors that have made these Fitness DVD programs house hold names.

• Convenience

People can do it in their own homes, before or after work. Before lunch, after dinner. Whatever it may be, people can just play the DVD or even watch it on their iPods. 

• Learn on the go

People don't have to think to do the work outs. Humans are visual learners and learn by mimicking the movements they see. 

• Community

Countless people swear by this program and claim that this is THE BEST PROGRAM EVER IN THE WHOLE WIDE WORLD AND NOTHING COMPARES TO IT EVER! No joke.

I know I may have a sarcastic tone towards this whole phenomenon, since I am a Strength Trainer and from a business perspective programs like these may "take business away," however my approach to such a movement is for different reasons.

 Every time I hear someone say "DUDE! P90X ROCKS!" or "DO INSANITY MAN! ITS GREAT!" it just makes me cringe. This Sickens me.

The already fit people also claim that "THIS IS THE MOST AWESOME PRODUCT EVER!" since it takes them to the "next level." Well, it did because you LET it.


To buy into something thinking you will get to the end result by following the program specifically when in reality the results are not typical is kind of like gambling.

"But its not gambling Austin, I saw results too and its a killer work out! My other homie lost weight too! ITS INTENSE"

Well good for you, but can you guarantee me that after 90 days you can keep that "perfect" body?  If you can, GOOD FOR YOU, that's awesome.

"I can mix and match the DVD set after 90 days and I can maintain it!"

Unfortunately for many others, its not the same case. Time and time again I see people slowly gain it back.  It's kind of sad cause these people really worked hard, but since their is no real follow up, people kind of hit a wall.


Bottom line, if one goes from doing minimal activity on a daily basis to EXTREME INTENSE DESTROY YOURSELF WORK OUTS ever day, yes, they will see definite results no questions asked. Maintaining the results is another story which few hear less of.

Be practical. Just stay active and watch your eating no matter what your doing. You do not have to kill yourself. Gradually changing one's lifestyle for the better can lead to real results lasting a life time.

And for those of you who feel like you are a bad ass doing these "insane" work outs, you're not, sorry. Why? Because there is always someone better than you out there doing something else to a higher degree, and they probably aren't watching a DVD. Don't do it for the ego trip, do it to help yourself.

My message here is that people can empower themselves to do anything they set their mind to, and they don't need some annoying guy on a DVD to help them do that.

9 Helpful Tips of Well-being

1) Running everyday may help reduce fat mass AND muscle mass if not accompanied by weight training.

 

2) Diets don't work. Eating smart does.

 3) Lose sleep, gain fat.

 4) Don't underestimate the power of fiber and water

 5) Working abs everyday will NOT trim your belly fat

 6) Do work in the gym, seriously.

 7) Fellas, calm down with the Bench Pressing. Ladies, calm down with the talking on the machines after doing 1000 crunches.

 8) Recover, Recover, Recover.

 And you know what?

 

 

 

 

Coke vs. Water

 Post taken from inspiredliving.com.

Is your habit leading you to the health you desire?

Facts About Water

1. 75% of Americans are chronically dehydrated.
   
2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
   
3. Even MILD dehydration will slow down one's metabolism as much as 3%.
   
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
   
5. Lack of water, the #1 trigger of daytime fatigue.
   
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
   
7. A mere 2% drop in body water can trigger fuzz short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
   
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. 

 
Facts About Coke 

1. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. (Source: www.howtocleananything.com, the popular household hint guru Mary Ellen says some coke in the toilet for an hour can do the trick.)
   
2. The citric acid in Coke removes stains from vitreous China. (Source: Columnist Heloise)
   
3. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola. (Source: According to Joey Greene's )
   
4. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion. (This is true of a lot of carbonated beverages.)
   
5. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes. (Source:www.howtocleananything.com, the popular household hint guru Mary Ellen)
   
6. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
   
7. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. (Source: www.howtocleananything.com, the popular household hint guru Mary Ellen)
    
8. The active ingredient in Coke is phosphoric acid. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis (Source: UC Davis Health System).
   
9. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials. (Source: Truth or Fiction web site - "My husband and I drive the big rigs and often carried Pepsi products...and it is true of all soda in the concentrated form...YES we did have to put the hazardous placards up for the load. Also the driver has to have passed the hazardous material test and have that on his CDL's (Commercial Driver's License)"

Now the question is, would you like a coke or a glass of water? 

 

Overcoming Adveristy

This past Thursday before I went jogging with my girlfriend, I parked my car in front of a play ground where kids were playing, people were walking their dogs and old couples were walking around. Right after our aerobic bout of exercise, we came to see my driver side window shattered, my cellphone and wallet missing from my middle compartment, and nothing else ( no it was not visible).

My girls purse was in the trunk, however they couldn't get to it cause the dumbass thought my hood release was the lever to open it. Guess he fled quickly cause we got back after just 30 minutes. This happened in day light in front of a the Berryessa Community Center. I called in all my debit & credit cards and disconnected my phone within minutes of seeing this with the help of some bystanders. However no one SAW anything -_-.

So there I was, no debit card, no drivers license, no cell phone, no credit card, no driver side window and a whole bunch of glass to clean up. Even with this I still asked my lady to take me to work after I drove my car to her house cause I still had to train people. Seriously that's how much I love my job.

The next day I managed to get a new window, new driver license issued, new debit card ordered, and a new cell phone with the help of my Love Jozelle and her Dad Uncle Joe, my Dad, and my clients Aris and Blake. Within 24 hours I was back on my feet and still moving forward.

What I am trying to emphasize is that adversity can hit you randomly, and how a person reacts towards times of great affliction defines who they really are.

Whether it be a car broken into, lost your job, failed a class, whatever obstacles you may face, there IS always a light at the end of the tunnel. The only thing that can prevent you from getting to that light and moving forward is yourself.

I see this time and time again with people wanting to lose weight, increase performance, rehab an injury, whatever it may be, when people are faced with obstacles they just shut down. Excuses start coming up on why they can't achieve what they want to achieve.

Not enough time, not enough money, too lazy, too tired, too busy, whatever the excuses is, its THE PERSON who creates them, not the JOB, not the SEDUCTIVE LOOKING FOOD, not the SLEEP, not the BANK ACCOUNT.....

THE PERSON HAS THE POWER TO MAKE THEMSELVES EITHER SUCCEED OR FAIL

One stops themselves from getting where they WANT to be may be because negative thinking is so abundant not only in person but through media, society & internet. F*CK that noise. 

Fly with the eagles, not the chickens (quote inspired by Aris Austria).

Don't let other people put you down. Don't let anyone say you CAN'T. As corny as it may sound its the truth.

If one hangs out with people who think negative, well one too will think negative. If one hangs out with people who believe in everything is possible and are very supportive, well then you will think the same way. 

 

KNOW where you are going to be in the future, whether it be a graphic designer, hip hop dancer, doctor, nurse, photographer, trainer, fire fighter, engineer, whatever it may be just go out and do it and don't let those people who say "Its a highly competitive job so its HARD to get in. There's not much money in that, how are you going to live? Only a handful of people can be really good at it, what makes you think you can do it?" stop you.

When people saw me cleaning glass from my car in the parking lot, some didn't care, some just felt sorry, and a few actually offered to help. I could have felt sorry for my self. There are those I know who may think "That's what you get for leaving your stuff in there." or those one uppers who say "Well MY car got jacked a few months ago and couldn't drive to work for a week." 

How are those things going to help my situation? They're not. The only way was when I asked myself "F*ck it, what can I do to get back on my feet and still train my clients, build my business, take out my girl and get work done for school all by tomorrow?" and actually came up with several steps to get to where I wanted to be.

I pulled everything together within 24 hours, and that is what happens with positive thinking.

Believe in yourself and your abilities. Don't ever think a Pro athlete, a CEO of a company, a Doctor, a Lawyer or whoever may be better than you. You can do just as much as they can, you just have to know you can.

"Success is not measured by dollar signs, but by harmony & happiness."

They all shit like the rest of us. They all breathe like the rest of us. They are human, and so are you. ANY person is capable of limitless possibilities. Sure there may have been some detours along the road, but when one door closes, another door opens. The problem is that some people tend to stop looking for that newly open door and wonder aimlessly through the hallway. That's what happens when one gives up.

Don't ever give up, especially on yourself.

"It doesn't matter how slow you move, as long as you never stop."