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."

CREATINE THE MAGIC POWDER!?

Creatine can be found in every supplemental store around the nation. It is very popular among athletes for one reason--it works. Unlike many other supplements marketed to the masses, creatine is the only proven ergogenic to improve human performance.

To put it basically, creatine's purpose in the body is to provide energy to your cells, especially those that make up your skeletal muscles. Creatine is naturally synthesized within the body through amino acids. With supplemental creatine, this gives extra energy available to use for the cells.

Studies have shown that creatine help improve strength, and some may also claim that it improves endurance.

More energy available = More energy to use during weightlifting = Higher training Intensity =

More Results

HOWEVER, just because you utilize creatine doesn't automatically mean you will be Superman. Do not bank on this supplement to get you to the peak of your performance. One needs to put in the hard work in their own training in order to see the optimum results of supplementing creatine. Once you stop using creatine, that "extra" boost of strength and size may also decrease.

The extra size people tend to put on is simply due to the influx of water into the muscle because of the extra supplmentation of creatine. Because of this, the only time creatine should be taken is AFTER YOUR WORKOUT. Taking creatine before your work out will induce water into the muscle, limiting the amount of water available to other bodily organs. Always remember to stay hydrated in general, but especially while taking creatine.

Up to 20 grams of creatine were used in many studies proving the effectiveness of the ergogenic. Studies have also determined that the body can only digest 5 to 10 grams at a time, so don't take a lot at once. However, there are some creatine calculators out there for those who really want to know how much they should take. This amount may be a safe daily amount to take, however it is not wise to take more than what was studied with.

If you are a High School Athlete who wants to be on creatine to become stronger and faster than your peers, just stop. From my experience, you do not need to be spending money (or your parents money) on performance enhancing supplements, when your body is still growing. Many high school athlete will roll their eyes at me when I say this, but its true.

The teenage athlete's body is still growing with limitless potential at that stage in life, and if they just do the work and train hard, they can exceed even their own expectations. I have former football teammates who use to be on creatine day in and day out, all I really did was eat a lot after work outs, and to this day I still have more strength than they'll ever attain.

Be smart with supplements, especially creatine. Don't shell out hella cash for those "Special Formulated" ones. Creatine Monohydrate is the best form of creatine and one can get it at Longs drugs or Wal-mart. They're pretty cheap. So with that train hard and be smart!

"CHEAT" your weight off?

I know I was suppose to write on the truth of creatine and how to properly utilize this supplement, however I came across an old e-mail I wrote about debunking the hype for this stupid supplement. I thought it would be good food for thought. Due to LEGAL ISSUES, I cannot use their REAL NAME, so I will NICKNAME this supplement "Magic Weight Loss Supplement" SO HERE YOU GO! =)!

Go Ahead- Cheat and Eat!
"Magic Weight Loss Supplement" is the world’s first food sprinkle.

Formulated To:

• Eliminate up to 25% of calories eaten*
• Clinically proven to reduce weight**
• Tasteless and Effective*
• Patent Pending*

PRICE:  $120 - $150 per bottle.



     So recently I caught wind of this "GREAT" magic pill supplement that makes you lose weight. Advocates proclaim that it has been scientifically proven. Proponents have shouted "I LOST 60lbs!" with pictures to prove it. However, I will not buy into this marketing ploy. I am not a nutritionist or a registered dietitian, but I am a Strength Trainer who will not let the general public get dooped in to wasting their hard earned money for some stuff they can get in their own homes.  

"Magic Weight Loss Supplements" primary ingredient is the root from the konnyaku plant, also known as the konjac plant and devil's tongue plant. However it is the glucomannan that makes this plant very weight lost friendly to those who seek to lose weight.

Glucomannan is a water soluble fiber that is derived from the root of the konnyaku plant. 13% of the root contains dry matter, which is 64% Glucomannan and 24% startch (ROUGH ESTIMATE), but within the vicinity. When Glucomannan is exposed to water it can absorb 200X its weight in water and can become this viscous substance that is 97% water and 3% mostly fiber.

The secondary ingredient is cellulose which is and indigestible carbohydrate mostly found in plant walls and other related materials.

When one adds this to their food and eats it, the powder expands and becomes that viscous material.

It doesn't really trick the body. As you watch the video, the guys says the powder disguises CALORIES as fiber. When one hears calories they think FOOD, which is a fallacy they are presenting. Calories cannot be disguised, there is no such thing, if their was, there would be an even bigger better pill that would only be prescribed to overly obese individuals that are at risk of dying by being over weight. ALSO they cannot legally say FOOD or else the FDA will say something. By saying calories it entices people to say "YEAH!!! I NEED THAT CAUSE IT CAN HELP ELIMINATE EXTRA FOOD I EAT!"

Another part of the video says that the body eliminates calories from fiber. This is only HALF true.

Half of the fiber is disposed of because the enzymes and bacteria cannot break down some fiber like cellulose and other big molecules that are resistant to them. That's why they don't get digested. The other usable half of fiber is fermented within the intestines and produces organic acids and gases. Organic acids provide lining for intestines and fuel for the body, especially the liver.

When one increase intake of fiber in general, they tend to eat less because it makes them feel full longer. Why? Fiber digests slowly and helps retain food in the stomach longer. It also helps soften stool and keep the flow in the bowels nice and fresh.

The average human needs 25 to 30 grams of fiber a DAY. People don't think its much, but compared to how we eat today, that's a SH*T LOAD. People eat lest than HALF of the total fiber needed a DAY! So after a whole day of eating regularly you probably only have eaten 12 to 15 grams of fiber when your body needs 25 to 30 to function optimally.

So those "80 test subjects" (which by the way is not reliable enough data to make conclusions towards the general public) that lost and average of 8 lbs a month by just taking this powder and not doing any Diet or Exercise just increased their Fiber intake, which helps suppress appetite, therefore eating less calories through out the day due to less hunger pangs, ergo the average 2 lbs a week weight loss without diet or exercise since the calories have been reduced.

CONCLUSION IS IT IS JUST AN OVERPRICED BOTTLE OF SIMPLE FIBER WITH A CATCHY NAME! JUST EAT FOOD HIGH IN FIBER TO GET THE SAME EFFECT! HERE'S A LIST OF SOME:

* Apples

* Beans

* Berries

* Broccoli

* Brussels sprouts

* Carrots

* Cauliflower

* Figs

* Oranges

* Pears

* Peas

* Prunes

* Bran muffins

* Brown rice

* Multi-grain cereals

* Oatmeal

* Popcorn

* Whole-wheat bread

And I'm sure they're each cheaper than $120 per serving. Simple fiber supplements at supplements stores also sell for as low as $10.

F*ck that "Magic Weight Loss Supplement" Noise. Don't waste your money and instead eat some natural foods that are good for you any way =D!