Monday, March 30, 2015
Forget about Perfection
Like many people, I probably spend too much time on the computer. While most of that time is spent doing program preparation for clients and work, or doing fitness related research, there are those times that I get side tracked by that silly little youtube video with the cute dog or cat, or one of those advertisements that pop up with the fitness gear that you decide you have to have, even though you already have four of them. And sure enough, the next thing I know I have wasted 30 minutes, or $50, or both.
I don't remember what I was looking for, but this time I got pulled into the Forbes blog. After reading a posting by Margaret Perlis about excellence versus perfection, I realized that it "perfectly" explains why so many people fail to stick with a fitness program. They simply "fail" to reach their idea of perfection so they believe they have failed at fitness.
According to Perlis, perfection is "pedantic, binary, unforgiving and inflexible". She allows that there are instances, as in performance athletics like diving and gymnastics, that perfection is necessary to establish standards. But chasing such an ideal is like chasing a dream, and coming up anything short of a ten, or perfection, is often viewed as failure. In fact, anxiety, low self-esteem, obsessive compulsive disorder, substance abuse, and clinical depression are all conditions that are ascribed to perfectionism.
Excellence, on the other hand, is an attitude. It is not black and white, nor is it someone else's ideal. It is not an endgame, but rather a sustainable way of functioning. According to Perlis, excellence "is far more forgiving, allowing and embracing failure and vulnerability on the ongoing quest for improvement. It allows for disappointment, and prioritizes progress over perfection."
We can't keep track of the number of times that a participant has come into our training and told Katie that they want her legs, or told me that they want my abs. Well, you can't have them! And it's not because we are selfish and don't want to share. Actually, Katie probably doesn't want to share her legs until her marathon is over. Instead, it is because you are perhaps wanting to attain something that is merely your perception of perfection, and we certainly don't think our respective legs and abs are perfect, but just the better part of our imperfect bodies :-)
We have mentioned many times how important it is that our goals are realistic and attainable. If your one and only, and perhaps unrealistic goal, is to lose 30 pounds when you begin a fitness program, it is easy to lose sight of all the smaller, but very positive improvements along the way.
I would love to be able to perform cheetah runs and burpees with the power, speed and athleticism that Emily displays, or be able to perform the flat-as-a-board, amazing push up that Holly can do, but it is NEVER going to happen for me in my body. But that doesn't mean I will give up and quit doing cheetah runs or push ups. I will continue to strive for improvement and excellence, but forget about perfection.
Monday, March 23, 2015
How to Squat Properly
Squatting is one of the most fundamental movements from the time we are wee tots. Indigenous tribes of people commonly squat rather than sitting in chairs. Hmmm...could there be something beneficial about this basic move? Check out this video for great tips on squat form. Don't have time for the video? You have seen us post this image before...learn from a natural squatting pro!
Monday, March 16, 2015
Is it just a fad?
One of my clients asked a question today that made me think back in time, quite a ways back in time, to when I was studying for my Personal Trainer Certification. This particular client is always up for a challenge, but when I asked her to do an exercise that she despises, she asked, "I am doing this exercise, WHY?". Perfectly legitimate question (and it was a perfectly legitimate exercise as well). However, as I said, it made me think back to one of the first things I learned in my study to become a Fitness Trainer.
What is the purpose of this exercise? If, as a Trainer, we cannot provide a good answer to that question we shouldn't be asking our client to do the exercise. But just because an exercise looks or seems a bit odd doesn't mean it's not appropriate. Beneficial exercises come in all shapes and sizes; compound moves, isolated moves, body weight only exercises, exercises with heavy weight, core exercises, etc. The appropriateness of an exercise is also based on the client's goals. What may seem silly to one person may be the ultimate goal of another. So as long as the exercise is safe and is effective in helping that client achieve their goal, it is an appropriate exercise.
But what determines whether something is an ill-conceived fad, or a beneficial type of training? Again, ask yourself if it is safe and if it is effective in helping you to achieve your goals. When we look back through time at various exercise fads or trends we will see that those that are downright silly and/or possibly dangerous are going to disappear in a short period of time, never to be seen again except perhaps in an SNL spoof. Remember any of these?
What is the purpose of this exercise? If, as a Trainer, we cannot provide a good answer to that question we shouldn't be asking our client to do the exercise. But just because an exercise looks or seems a bit odd doesn't mean it's not appropriate. Beneficial exercises come in all shapes and sizes; compound moves, isolated moves, body weight only exercises, exercises with heavy weight, core exercises, etc. The appropriateness of an exercise is also based on the client's goals. What may seem silly to one person may be the ultimate goal of another. So as long as the exercise is safe and is effective in helping that client achieve their goal, it is an appropriate exercise.
But what determines whether something is an ill-conceived fad, or a beneficial type of training? Again, ask yourself if it is safe and if it is effective in helping you to achieve your goals. When we look back through time at various exercise fads or trends we will see that those that are downright silly and/or possibly dangerous are going to disappear in a short period of time, never to be seen again except perhaps in an SNL spoof. Remember any of these?
Prancercise - Prancer WHAT?
And who dresses like that to exercise?
And who dresses like that to exercise?
Sauna Suit
Since when is becoming severely dehydrated healthy?
And who can forget the Thighmaster?
They guy who invented this also invented the mood ring.
But seriously, look at some of the "new" trends in exercise. Body weight training. Is it really new? Jack Lalanne was implementing body weight training 60 years ago! And it has stood the test of time as one of the best ways to train. It obviously served Jack well, as he lived to the age of 96. Consider another "new" trend in training. Kettle bells. While some people may be adding kettle bell training to their routine for the first time, it is actually one of the oldest forms of strength training. In the 1700s the kettle bell was used as a weight to measure grains and other goods. However, as the Russian culture views strength as an honorable quality, during festivals and fairs, vendors started swinging and lifting the kettle bells to show their strength, and quickly recognized the health benefits related to this activity.
See a pattern? Trendy, but useless types of training are going to fall by the wayside while beneficial types of training are going to stand the test of time. They may be "re-invented" with new and catchy names but the method behind the training remains the same. So how does metabolic training stack up? Metabolic training combines proven methods of training with current research. We take exercise methods that have stood the test of time, such as body weight exercises and compound movements with dumbbells, to push you to reach a state of breathlessness and fatigue which research shows produces the greatest health benefits and the biggest fat burn.
Monday, March 9, 2015
Carolyn, Cabana Boy, and Cupcakes, oh my!
Warriors,
Carolyn doesn't even have to be at training and yet we still feel her presence! So it all started with Carolyn's one year anniversary celebration of the Eye Boutique of Sedona. In celebration of the anniversary Carolyn was offering raffle drawings and cupcakes. Enter Cabana Boy Dave. According to CBD, these were the most amazing cupcakes EVER! In the whole wide world! And CBD has been around the world quite a few times.
So the story continues... CBD went into the Eye Boutique of Sedona one afternoon before metabolic and had not one, but two cupcakes. This earned him the nickname "Cupcake". I even heard Blaine calling him Cupcake. Hmmm.
So then the question came up, "How many burpees does it take to burn off a cupcake?". An average size cupcake has about 300 calories. As with any exercise or activity, the number of calories burned is dependent upon the intensity of the exercise and the body weight of the individual. It would take a person weighing 155 pounds (I'm not sayin' CBD weighs 155) a little over 30 minutes of continuous burpees to burn 300 calories.
Now, according to CBD, these were baby cupcakes. But even with mini-cupcakes, I suspect that CBD is still burping his way around the world trying to burn off those cupcakes. Keep up the good work Cupcake!
How to Do a Mountain Climber
This is a great, short video on how to do a mountain climber. If you can, get in front of a mirror and watch yourself do it. When you have the form right, stop looking in the mirror and think about how it feels. Imagine a strong plank position with hips kept low and shoulders over hands. Now move those knees and increase your intensity...congratulations, that is a mountain climber!
Stay tuned for more exercise videos with form demonstration.
Monday, March 2, 2015
Moving Forward with Determination
We are finally emerging from the dark days of winter. We can see the first light of day as we leave our early morning Metabolic Training and that breathless feeling we have as we walk to our cars after our evening training comes from the workout rather than the rapidly dropping temps. Sometimes just knowing that spring is approaching can ramp up our motivation but in case you are needing a few extra reasons to stay on track, here are some motivating fitness quotes as compiled by Chris Freytag, fitness expert for Prevention Magazine.
1. Strive for progress, not perfection.
-Unknown
2. You want me to do something... tell me I can't do it.
-Maya Angelou
3. You miss 100% of the shots you don't take.
-Wayne Gretzky
4. If you don’t make mistakes, you aren’t really trying.
-Unknown
5. You live longer once you realize that any time spent being unhappy is wasted.
-Ruth E. Renkl
6. Strength does not come from physical capacity. It comes from an indomitable will.
-Mahatma Gandhi
7. Motivation will almost always beat mere talent.
-Norman R. Augustine
8. I'd rather be a failure at something I enjoy than a success at something I hate.
-George Burns
9. Energy and persistence conquer all things.
-Benjamin Franklin
10. Nothing great was ever achieved without enthusiasm.
-Ralph Waldo Emerson
11. No act of kindness, however small, is ever wasted.
-Aesop
12. Insanity: doing the same thing over and over again and expecting different results.
-Albert Einstein
13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.
-Lou Holtz
14. Motivation is what gets you started. Habit is what keeps you going.
-Jim Ryan
15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
-Michael Jordan
16. Fear is what stops you... courage is what keeps you going.
-Unknown
17. The finish line is just the beginning of a whole new race.
-Unknown
18. The difference between a goal and a dream is a deadline.
-Steve Smith
19. Just do it.™ -Nike
20. In seeking happiness for others, you find it for yourself.
-Anonymous
21. The secret of getting ahead is getting started.
-Mark Twain
22. It's not who you are that holds you back, it’s who you think you’re not.
-Anonymous
23. Luck is a matter of preparation meeting opportunity.
-Oprah Winfrey
24. It's never too late to become what you might have been.
-George Eliot
25. Clear your mind of can’t.
-Samuel Johnson
1. Strive for progress, not perfection.
-Unknown
2. You want me to do something... tell me I can't do it.
-Maya Angelou
3. You miss 100% of the shots you don't take.
-Wayne Gretzky
4. If you don’t make mistakes, you aren’t really trying.
-Unknown
5. You live longer once you realize that any time spent being unhappy is wasted.
-Ruth E. Renkl
6. Strength does not come from physical capacity. It comes from an indomitable will.
-Mahatma Gandhi
7. Motivation will almost always beat mere talent.
-Norman R. Augustine
8. I'd rather be a failure at something I enjoy than a success at something I hate.
-George Burns
9. Energy and persistence conquer all things.
-Benjamin Franklin
10. Nothing great was ever achieved without enthusiasm.
-Ralph Waldo Emerson
11. No act of kindness, however small, is ever wasted.
-Aesop
12. Insanity: doing the same thing over and over again and expecting different results.
-Albert Einstein
13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.
-Lou Holtz
14. Motivation is what gets you started. Habit is what keeps you going.
-Jim Ryan
15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
-Michael Jordan
16. Fear is what stops you... courage is what keeps you going.
-Unknown
17. The finish line is just the beginning of a whole new race.
-Unknown
18. The difference between a goal and a dream is a deadline.
-Steve Smith
19. Just do it.™ -Nike
20. In seeking happiness for others, you find it for yourself.
-Anonymous
21. The secret of getting ahead is getting started.
-Mark Twain
22. It's not who you are that holds you back, it’s who you think you’re not.
-Anonymous
23. Luck is a matter of preparation meeting opportunity.
-Oprah Winfrey
24. It's never too late to become what you might have been.
-George Eliot
25. Clear your mind of can’t.
-Samuel Johnson
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