Fitness Friday: How to improve your workouts with mental focus

By: Jeff

[Editor's Note: We are starting a new series of articles called Fitness Friday. Every Friday we provide you with some advice to help you reach the level of fitness you desire. Enjoy!]

We've all been there. In the gym, going through the motions, thinking about something else and essentially not wanting to be there. You leave feeling as if you've wasted more time than made yourself better. The question remains, how do you prevent this from happening in the future?

The answer might seem corny and simple, but it is all about mental focus. Having the ability to put those external factors on the back burner for the next 45 minutes, and simply focus on the task at hand.

Here are some tips which I have found work for me, and could help you when it comes to becoming more focused on your workouts, and seeing the benefits of your hard work:

- Be prepared - Just like a coach has to have a plan in place for a practice or game, you need to have a plan before your workout. Forget just walking in not knowing what you are going to do that particular day, sit down the day before and chart out your workout, diagram your cardio session and mentally walk through the workout so you are ready for your scheduled training session.

- Music - Some like to listen to gangster rap, some prefer classic rock. Whatever floats your boat, in my opinion. Whatever you choose to listen to while you train, make sure it is music which motivates you. I don't know too many people who would choose to listen to Abba or the Carpenters when trying to rep out a set of biceps curls, but whatever works for you is what will keep you focused and motivated to do more.

- Block out distractions - This could be combined with the music piece, but if you workout by yourself, your best bet is to put the headphones on to tell others in the gym you are there to focus, not socialize. Many use the gym as a place to meet people and make connections. You can do all that after you are done training. Keep conversations to a minimum and remember you have a job to do.

- Have a backup plan - Everyone has walked into the gym looking forward to their workout and they suddenly see the equipment they had planned on using is taken. Don't fret, this is an easy fix. If you were prepared for the workout and wrote down your plan, simply move things around to make it work. If you were going to start with bench press, but all the benches are taken, move on to the squats you had planned next and go to the bench press when it becomes available. One small hiccup cannot derail an entire workout.

- Forget the TVs - Gyms across America are now putting televisions everywhere within their facilities. TVs on your cardio equipment, in the weight room, the ab room and some gyms even have movie theaters to watch movies while you workout. The absurdity of this has gone over the edge, in my opinion. When you step on a treadmill or a stair climber, it should be to workout, not to watch TV. The television can not only cause you to lose your balance and fall (yes, I've seen this happen several times), but takes your attention away from the workout.

Ultimately, when you approach your workout, you need to have the mental focus to get into the gym and improve. Whether your goal is a faster mile time, to lose weight, to see gains in the weight room or to just feel better. Your goals are just that...your goals, but you need to have the mental focus to achieve those goals you set for yourself. Hopefully these tips will help you do just that in 2015.

Happy Fitness Friday!

Make 2015 your best year for no one but yourself

By: Jeff

I love movies, especially sports movies. When I find one I particularly like, I will watch it over and over again memorizing the movie throughout the process. I guess you could say it is kind of my 'thing'.

The other day I was channel surfing and found one of my favorite sports movies on TV. Rocky IV.

A young, steroid ridden, Sylvester Stallone as Rocky Balboa travels to Russia to fight Ivan Drago, played by Dolph Lundgren in a battle of epic proportions between not just Rocky and Drago, but USA vs. Russia.

As Rocky withstands a punishment which would send the mortal man six-feet under, there was a part of the movie that struck a chord with me. The scene where Rocky not only starts to take over the fight, but starts to win over the crowd at the same time. The livid Russian politician storms down ringside to talk to Drago. Drago's response is the focus of this article. Take a look:


When Drago yells to the crowd "I fight to win. For me! For me!" it made me realize this is the exact response people should have toward making themselves healthier.

Some people train for a job, some people train for a significant other and others might train because it seemingly feels like what they should be doing. Nonetheless, what should be at the core of your training efforts is nothing more than to satisfy the reflection in the mirror you see every morning.

Is it nice to catch the looks of strangers due to your physique or your overall fitness level? Sure, anyone who denies that is a liar, but you have to achieve your goals for yourself and not anyone else. If you aren't happy with the person looking back at your in the mirror, then those issues need to be resolved before you can reach a level of success you never thought possible.

You should put everything you have into your training. After all, we only have one life and one body, we need to live it well. However, at the same time, bust your rear end for yourself and to please no one other than yourself and let the rest fall into place.

Next time you are in the gym or out for a run, raise a hand like Ivan Drago and yell "I train for me! FOR ME!!"

Happy training everyone...

New Year Nutrition Challenge

By: Jeff

Join us for the New Year Nutrition Challenge

As the calendar flipped from 2014 to 2015, many people were thinking of resolutions or goals to help make themselves a better, happier and healthier person in the new year. In our house we did the same thing, but with a twist.

Everyone always uses bland statements and goals when looking ahead to the new opportunities which await in the new year. Why not be specific and join us in the New Year Nutritional Challenge?

Here are the details of the challenge:

Allowed:
- Vegetables
- Quality sourced protein (think organic, local and grass-fed or a combination of the three)
- Fruits (within moderation)
- Nuts, seeds and legumes
- Coffee (1 serving a day and be sure it is freshly brewed and not loaded with sugar)
- Tea (1 serving a day and just as coffee must be brewed and not pre-made)
- Eggs
- Whole Milk
- Water (lots and lots of water)

NOT Allowed:
- Excess Sugars (Candies, chocolates, etc.)
- Breads (even whole grain bread)
- Cereals
- Low-Fat Milk
- Artificial Sweeteners (anything which says 'SUGAR FREE' will have artificial sweetener in it)
- Sodas, Energy Drinks and Juices
- Rice
- Pastas
- Jellies and Jams
- Alcohol of any kind (No wine, beer, gin, vodka, rum...you get the picture.)

Essentially what you are doing in this challenge is eliminating excess sugar and carbohydrates and resetting your body to living within the healthier realm of vegetables, fruits and proteins.

This challenge is flexible in terms of duration. You could challenge yourself to do this for one week (or 7 days), or for a month. If this is your first time doing a challenge like this, I would recommend at least two weeks to start. This gives your body a chance to cleanse itself of sugars and allow your body to move past the cravings which will run rampant during the first week.

My wife, Nicole, and I did this challenge from the weekend after Thanksgiving until Christmas Eve. Around a month in duration and afterwards we both felt great. We enjoyed the holidays and have started the challenge again.

Doing this challenge with someone else will make this an easier process. Whether that person is a spouse, friend or co-worker is irrelevant. Just someone who can sympathize with your plight will certainly go a long way in your success.

During our time doing the challenge between Thanksgiving and Christmas we had friendly wagers with one another if someone slipped up throughout the journey. For instance, if I slipped up Nicole would get to teach her typical Thursday spinning class and go directly to a hot yoga class afterwards while I stayed at home with our 3 children and took care of dinner, dishes, etc. (Neither of us slipped up once, by the way.)

Do whatever you have to do, but give this challenge a try. It is worth it for your health, and you will lose weight in the process. Combine this challenge while increasing your activity level will only help you feel better, look better and improve your overall health.

If you slip up? Don't worry about it. Put it behind you and start over again. One of the main reasons New Year's resolutions fail is the fact people are too hard on themselves if they fail to live up to the standard they've built in their minds. Instead, take it easy on yourself. Expect more, but hit the reset button and get back on the horse. Resiliency is always a favorable trait.

With that said, who wants to be a part of this journey with us? Simply leave a comment below in the comment section stating when you are starting the challenge, as well as the duration of your challenge. I'll be checking up with you to see your progress...remember just one step at a time!

Turn that holiday feast into a power meal

By: Jeff

Turn your holiday meal into a POWER meal!

So many people gripe and complain about the heavy-sided meals over the holidays. It starts with Thanksgiving, then those office holiday parties, then the big holiday feast followed by a New Year's extravaganza. A lot of food to be had by all, but isn't there a way to make these meals healthier and avoiding the food hangover most feel in the days afterwards? The answer is YES, you can.

Whether you are providing the meal, or simply a side dish, keep in mind you want to focus on some basic staples to keep you in the power zone, and not the flabby zone.

When filling up your plate, go heavy on the vegetables. Now, before you think that corn casserole consists of good vegetables, think again. Look for steamed, grilled or even roasted vegetables. Your party not having those? Then bring them. You can eat as many of those vegetables as you can gather on your plate.

Next, go for the protein. Turkey, ham or chicken doesn't matter. White meat or dark meat doesn't matter either. Go for the protein sources which will help you fill up and will compliment the vegetables on your plate wonderfully.

Then, go for the yams before the mashed potatoes. If you are looking for something mashed, bake some sweet potatoes (or yams), peal the skin (although I like leaving the skin on) and mash them using a hand-held masher. Throw on some natural organic butter and enjoy.

Wait a second, there is something missing. What about those cranberries?! Can't have a feast without the cranberries. I have you covered there too. My lovely wife makes a mean cranberry relish which consists of cranberries, apples, pineapple and oranges put in a food processor for your pleasure. To say this goes as a good topping for your protein source might be the understatement of the year.

So, by eliminating the starches (stuffing, mashed potatoes and rolls) you are having an awesome meal without killing your waistline.

I should have prefaced this information with exercise. It could be as simple as you going for a walk the morning of the big feast, or even after the feast if the weather suits you, but know you will be assisting your body in taking those calories (a calorie is a unit of energy, by the way) and utilizing them as fuel so they don't turn to flab.

If you can get out and exercise the day of the meal, stick to the above guidelines when eating your dinner, then you have rewarded yourself with a light dessert. Look for the least dense options for dessert, and stick to only one helping. After all, you are entitled to enjoy a slice of pie.

By doing all this, not only will you be keeping yourself in check, but you will be avoiding the 2-3 pounds the average American puts on over the holidays, but wait...there's more!

What about the booze? If you are going to drink, do so moderately. Nothing can set you back more than the empty calories in alcohol, and yes even wine. Try sticking to the distilled drinks with less sugar like gin, vodka and rum to cut down on the sugar content...and always drink in moderation. If you are going to have a beer or two, or a glass of wine, be sure to contain yourself.

Below are some recipes you can try as substitutes for your festivities that surely will be crowd pleasers! Happy Holidays everyone and stay healthy!

Cranberry Relish

1 bag cranberries (whole)
20 oz. cans crushed pineapples (w/ juice)
2 Oranges (peeled)
2 Apples (pealed and cut)

Place everything into a food processor until ground evenly. Chill before serving. This can be adjusted depending on how much you wanted to make.

Cauliflower Mash
(Had this for a friend who would NEVER eat mashed cauliflower. Didn't tell him what it was, he thought it was mashed potatoes. It is REALLY good)

3 heads of cauliflower
1 container of sour cream
1 container of cream cheese (w/ chive)
4 tsp of butter
Salt
Pepper

Cut the cauliflower into florets and boil. When fork tender, drain the water and crush cauliflower with hand-held masher. When resembling a smooth consistency, add the butter, add the cream cheese (use sparingly until you get the flavor and consistency you desire) and finish with the sour cream (also use sparingly). Finish with the seasoning of salt and pepper and enjoy!

The Key to New Year's Resolution Success

By: Jeff

Time to get started on those New Year's resolutions...

It is only mid-December, but the new year is right around the corner. Some of you may have already started thinking about possible resolutions for 2015. If you are in that group, good for you! It is never too late to think about ways to improve yourself as the calendar year changes.

Nonetheless, everyone has experienced those New Year's resolutions where by March they are nothing more than a distant memory. That is assuming you made it to March.

So as most people wonder, what is the key to reaching those goals you set for yourself? In my professional opinion, the key is to start early, but before I go any further, a quick re-cap on the age old acronym for setting goals. If you are not familiar, here it is:

S - Specific
M - Measurable
A - Attainable
R - Reasonable
T - Timely

All of your goals, whether they are physical fitness goals or simply life goals, should fall into the categories above.

After using the S.M.A.R.T. system for creating goals, it is then you focus on starting your goals early. As a trainer you love the new year. Clients come from out of the woodwork wanting to workout, wanting to purchase training sessions and to get kick started on their resolutions. However, those eager clients all fade away in late February/early March and things slowly go back to the way they were.

Why does this happen? Simple. Most people join a gym of some kind, and immediately find it overwhelming. There are huge crowds, machines they aren't sure how to use and the intimidation of the regulars trying to get through their workout in a timely fashion. A lot of pressure for a newbie just trying to get started.

The fix is simple. If the gym atmosphere is the route you want to take, get to your gym as soon as possible and sign up. Get a head start on the new year crowd. By doing so you will allow yourself to get accustomed to the machines, find a workout you are comfortable with and can get the help you need if you are struggling. All before the gym turns into a madhouse.

If the gym isn't where you aspire to be, you should still get to work on those goals early. By working on your goals now, you will not only have a workout plan and routine set in place, but there won't be as much pressure compared to all that accompanies the new year and those resolutions.

Lastly, starting your goals now will only help you power your way through the holiday season. If your long term goal is to drop 50 pounds, you starting a workout program now will help you stay focused and not go on a 3-day binge of cookies, cake and other pastries which could derail your goals before you had a chance to get your feet wet.

The holidays are tough. New Year resolutions don't last.

Be the antithesis to these rules by exercising your way through the holidays and starting the new year already en route to success!