Fitness seems to be such a broad term. Everyone has images that flash through their mind when they are thinking about it. Some see weight loss, some see weight gain. Some see iron man or crossfit, while others see a kitchen counter covered in fresh, organic foods. None of these are wrong and in fact, are all only partially right. Fitness in itself covers all of these things. The fact is, people see what they want to see.
When you see images of huge bodybuilders such as Kai Greene or Ronnie Coleman, what is the first thought that comes to mind? Is it steroids? Or is it the massive amount of dedication and hard work that it takes to attain such a physique? Everyone sees the size and strength. They see the speed of track sprinters and the endurance of marathon runners. We see the perfection all around us in the fitness world but from the outside, there is no comprehension of the amount of work, dedication, and mental strength that it takes to get that perfection. So today, I want to focus on the mentality of it all.
It is no secret that everything we do in life is based on choices. We choose everything from the time we wake up until the time we go to sleep. Some of those decisions are heavily influenced, such as the time you need to be at work, what it is you will be doing there, what time the kids need to be picked up from school, and so on. At the very core of it all is one single choice though. You aren't necessarily required to do any of these things, but you must weigh the consequences against the benefits. If you don't show up to work on time, there's a chance that you might lose your job. If you don't pick up your kids, Child Protective Services will eventually do it for you. I say all of that to drive home my point. Everything we do is a choice.This applies to our personal fitness too and behind every choice is our own mental attitude and strength.
On a day to day basis, the decisions of our life are prioritized. Most prioritize work over recreation. There are a few that will quit a job if it interferes with their surfing trip, but most will put work first. Family is placed over acquaintances. Our kids have priority over everything. Subconsciously though, we always manage to forget about placing a priority on our fitness. People tend to look at it as a recreational activity that will get accomplished once every other aspect of our life has been satisfied. The first step in any decision is to place a priority on it and don't let it fall into the schedule when it fits. If there is no set hierarchy of your decisions in life, then everything becomes a convenience and you will miss out on the best things that add richness to your existence.
Closing point; With each decision you make, create a ranking for it. Know where every aspect of your life stands and rank fitness towards the top. Understand what can be rescheduled or cancelled and what must be done. Build your mental strength to drive your physical strength forward.
Thursday, March 24, 2016
Tuesday, July 23, 2013
Dedication
So here I am on vacation in Florida. It's a little rainy at times but that is to be expected. I find myself relaxing each day and my thoughts rarely return to my life in San Diego. Family is all around and I am completely enjoying myself. Even with all of that, I still go to the gym everyday to push my limits and test my mind and body. There is no relaxation in the gym. It's all business and staying focused on the ever-evolving prize is a must. Motivation peaks and adrenaline kicks in to carry me through my torture. Never give up, never surrender. This is me punching back at life. This is my dedication
No matter where you are or what you are doing, there is no excuse for skipping out on what is important. You can't succeed in the gym with occasional visits. Try going to work occasionally, when you feel like it, and see how long the business tolerates it. There is so much that we do in our daily routine that is trivial and sometimes even counterproductive. Why can't we take the time to show dedication to ourselves and others by working to become better physically? A stronger body works in line with a stronger mind and together they create a stronger person.
A few words about vacations. Many people see vacations in different ways. Some feel that a vacation should be spent in beach chairs under a warm sun, with a cool breeze blowing though. Others feel that vacations should be spent in parties all day and all night. Choose your thoughts on this wisely. One night of binge drinking will set you back about 2 weeks in the gym. Lack of sleep will only compound that effect.
When you choose to take a vacation, choose wisely. It is about easing your tensions of day to day stress but it is also about having time to work on yourself and your own priorities. Show some dedication and some restraint. Prove to yourself that fitness is a lifestyle and not an activity that can be foregone on a whim. A few drinks is fine as long as you don't overdue it. One or two workouts missed is not a big deal, as long as they aren't consecutive and compounding. Enjoy yourself,
No matter where you are or what you are doing, there is no excuse for skipping out on what is important. You can't succeed in the gym with occasional visits. Try going to work occasionally, when you feel like it, and see how long the business tolerates it. There is so much that we do in our daily routine that is trivial and sometimes even counterproductive. Why can't we take the time to show dedication to ourselves and others by working to become better physically? A stronger body works in line with a stronger mind and together they create a stronger person.
A few words about vacations. Many people see vacations in different ways. Some feel that a vacation should be spent in beach chairs under a warm sun, with a cool breeze blowing though. Others feel that vacations should be spent in parties all day and all night. Choose your thoughts on this wisely. One night of binge drinking will set you back about 2 weeks in the gym. Lack of sleep will only compound that effect.
When you choose to take a vacation, choose wisely. It is about easing your tensions of day to day stress but it is also about having time to work on yourself and your own priorities. Show some dedication and some restraint. Prove to yourself that fitness is a lifestyle and not an activity that can be foregone on a whim. A few drinks is fine as long as you don't overdue it. One or two workouts missed is not a big deal, as long as they aren't consecutive and compounding. Enjoy yourself,
Wednesday, July 10, 2013
The Goals to Come
It's been a busy journey to this point and I have so SO far to go. In the last 2 months, I have gained 10 lbs and lost 2 inches in my waist. You read that statement correctly. I'm gaining weight and losing inches! Weight lifting has always been an endeavor that I enjoy and over these last couple of months, it has become so much more.
I can't explain what it is that drives me to be so dedicated to something so simple but it calls to me each and every day. I can hear the voice of 45 pound plates singing out to me in my sleep and each look in the mirror only reinforces my goals for the future. My whole world has been changing and my life has become a set of deliberate steps that were created and arranged so that my goals would come to me. I eat, sleep, and workout for one simple purpose. To achieve a goal personal goal that ties into a professional one.
They say that if you love doing something then learn to do it well. Do it so well that people eventually pay you for it. Once you reach that point, you will never work a day in your life. My goal is simple. I am going to compete as an Amateur Natural Bodybuilder. Not only will I change my body and my mind, but I will also use my will to change those around me. Fitness is more than just a life choice. It is a never ending journey that will continue to break goal after goal until your dying day. I have the discipline and dedication to push through any wall to reach my goal and no one will be able to stop my momentum.
This is my future and I can't wait to see it come into fruition.
I can't explain what it is that drives me to be so dedicated to something so simple but it calls to me each and every day. I can hear the voice of 45 pound plates singing out to me in my sleep and each look in the mirror only reinforces my goals for the future. My whole world has been changing and my life has become a set of deliberate steps that were created and arranged so that my goals would come to me. I eat, sleep, and workout for one simple purpose. To achieve a goal personal goal that ties into a professional one.
They say that if you love doing something then learn to do it well. Do it so well that people eventually pay you for it. Once you reach that point, you will never work a day in your life. My goal is simple. I am going to compete as an Amateur Natural Bodybuilder. Not only will I change my body and my mind, but I will also use my will to change those around me. Fitness is more than just a life choice. It is a never ending journey that will continue to break goal after goal until your dying day. I have the discipline and dedication to push through any wall to reach my goal and no one will be able to stop my momentum.
This is my future and I can't wait to see it come into fruition.
Monday, May 20, 2013
Here Come's Level 2
After two long weeks of performing my self-created Re-Acclimation workout, I am finally moving on to something a little more challenging. The workout was overall short, spanning only about 30-40 minutes, but it did exactly what I was hoping for. The use of compound exercises in combination with a timed rest period and some protein intake has sparked new life in my body. I once again feel strength flowing thru me and I am now excited about the next gym day, instead of dreading the soreness that always follows. The workout looked like this:
Re-Acclimation
Wide grip pull ups, assisted 3 sets to failure 60 second rest period
Barbell Squat 3 sets X 10-12 reps 90 second rest period
Barbell Bench Press 3 sets X 10-12 reps 60 second rest period
Barbell Deadlifts 3 sets X 10 120 second rest period
Hanging Knee Raises 3 sets to failure 60 second rest period
Lying Leg Raises, on a bench 3 sets to failure 60 second rest period
I found myself sore and walking that thin line between wanting it and quitting but I continued pushing and kept consistent. I still feel the soreness, but not as much. The routine has become comfortable to me so it is time to change it up.
After several hours of scouring the internet for routines that others use, it seemed that I was still without a workout program that worked for me. Every workout that I found either required equipment that I didn't have, wasn't up to my standards, or just looked wrong on paper. The only route left was to create my own and I am so glad that I did. My new routine is a 4 day split with rests on day 3, 6, and 7. The recovery time is sufficient and it gives me a chance to cater around my work schedule. I'm not going to list the new workout just yet but it is coming. I want to do a test run for a couple of weeks to see if I need to modify it before it is set in stone. I'm calling it Level 2.
Re-Acclimation
Wide grip pull ups, assisted 3 sets to failure 60 second rest period
Barbell Squat 3 sets X 10-12 reps 90 second rest period
Barbell Bench Press 3 sets X 10-12 reps 60 second rest period
Barbell Deadlifts 3 sets X 10 120 second rest period
Hanging Knee Raises 3 sets to failure 60 second rest period
Lying Leg Raises, on a bench 3 sets to failure 60 second rest period
I found myself sore and walking that thin line between wanting it and quitting but I continued pushing and kept consistent. I still feel the soreness, but not as much. The routine has become comfortable to me so it is time to change it up.
After several hours of scouring the internet for routines that others use, it seemed that I was still without a workout program that worked for me. Every workout that I found either required equipment that I didn't have, wasn't up to my standards, or just looked wrong on paper. The only route left was to create my own and I am so glad that I did. My new routine is a 4 day split with rests on day 3, 6, and 7. The recovery time is sufficient and it gives me a chance to cater around my work schedule. I'm not going to list the new workout just yet but it is coming. I want to do a test run for a couple of weeks to see if I need to modify it before it is set in stone. I'm calling it Level 2.
Wednesday, May 15, 2013
Life's Illusions
Life has a way of persuading us to postpone our necessary actions, especially when they are needed the most. It happens for many reasons and most of them are led by personal choice. Sometimes stress can build and push us to a point where we only wish to go home, go to sleep, and wake feeling refreshed. Other times we feel a true lack of motivation and it leads to something that can only be described as laziness. When it comes to fitness and exercise we develop a "make it up later" attitude when the time comes to workout or eat healthy. "It won't hurt my workout progress to skip today" or "this one double bacon cheeseburger with a chocolate milkshake and fries is no big deal. I'll just burn it off later." We have trained ourselves to look at these situations as a small baby-step back that can easily be recovered from but it is so much more than that and it all adds up.
Let's take a look on small choice that develops into something more. It's a typical Tuesday evening around 10 pm and you are getting prepared for bed. As you lay down, you get the urge to turn on the TV and it just so happens that one of your favorite movies is on. Instead of recording it (as most people have DVR nowadays) or just making a note to purchase it at the store later, you decide to stay up and watch it. This put you to sleep around 12 pm. No big deal. Wednesday morning is finally here and you wake in a panic. You slept through your alarm and it is now 10 am and you are already late for work. Already you can see how this has thrown a wrench into the day. Now you have missed breakfast, you're stressed because of your tardiness, and you're struggling to make it to lunch, which is when you exercise. Whether it is a walk around the block or a trip to the gym, your exercise will suffer and because of your mood, you may decide to skip it all together and go for some quick, fattening, fast food to fill the void in your stomach. Because of the lack of dedication to a solid routine, you are now stressed, your daily nutritional intake has suffered, and you have skipped the workout that might have at least helped the situation. One small choice that seemed insignificant at the moment has now put your whole fitness in a fragile state.
I use that example just to prove one small idea. Consistency is the key to success in any venture. Everyone has their "off" days when they feel like complete shit and motivation has disappeared into the distant fog of the day. We lose our dedication to the cause because events that happen each and every day and the only crutch that we have to fall back on is consistency. While the workout may not be 100% and the diet may slip a little to the left of healthy, consistency will keep you on track and within the ballpark of our achievements. Even a baby-step back can snowball into something much worse.
When it comes to diet and exercise, the serious athlete knows that workouts, diets, and rest all happen in a rhythm that we predetermine and if we change that rhythm without a full change in the song, then you are placing yourself in danger of slipping over the cliff during your climb to the top. While it may seem to be a recoverable step back, in the long run, it might knock you to the bottom and force you to start your climb over. That is what happened to me in the past. The future is approaching fast though and I will never be that person again. Strength through consistency.
Let's take a look on small choice that develops into something more. It's a typical Tuesday evening around 10 pm and you are getting prepared for bed. As you lay down, you get the urge to turn on the TV and it just so happens that one of your favorite movies is on. Instead of recording it (as most people have DVR nowadays) or just making a note to purchase it at the store later, you decide to stay up and watch it. This put you to sleep around 12 pm. No big deal. Wednesday morning is finally here and you wake in a panic. You slept through your alarm and it is now 10 am and you are already late for work. Already you can see how this has thrown a wrench into the day. Now you have missed breakfast, you're stressed because of your tardiness, and you're struggling to make it to lunch, which is when you exercise. Whether it is a walk around the block or a trip to the gym, your exercise will suffer and because of your mood, you may decide to skip it all together and go for some quick, fattening, fast food to fill the void in your stomach. Because of the lack of dedication to a solid routine, you are now stressed, your daily nutritional intake has suffered, and you have skipped the workout that might have at least helped the situation. One small choice that seemed insignificant at the moment has now put your whole fitness in a fragile state.
I use that example just to prove one small idea. Consistency is the key to success in any venture. Everyone has their "off" days when they feel like complete shit and motivation has disappeared into the distant fog of the day. We lose our dedication to the cause because events that happen each and every day and the only crutch that we have to fall back on is consistency. While the workout may not be 100% and the diet may slip a little to the left of healthy, consistency will keep you on track and within the ballpark of our achievements. Even a baby-step back can snowball into something much worse.
When it comes to diet and exercise, the serious athlete knows that workouts, diets, and rest all happen in a rhythm that we predetermine and if we change that rhythm without a full change in the song, then you are placing yourself in danger of slipping over the cliff during your climb to the top. While it may seem to be a recoverable step back, in the long run, it might knock you to the bottom and force you to start your climb over. That is what happened to me in the past. The future is approaching fast though and I will never be that person again. Strength through consistency.
Tuesday, May 7, 2013
The Last, First Workout
As I have said before, I have started lifting and stopped lifting only to find myself starting again. Over and over I go through this cycle and I'm sure that I'm not the only one. Well yesterday, I started my last, first workout. With this workout I have promised myself that I will never stop or give up. I choose to make it a part of my lifestyle and I refuse to let weakness or laziness take over and beat me ever again.
When I made that decision and I chose which day I would begin, I was in for a rather nasty surprise. Because it was a duty day for me, (duty is a day where you remain onboard the ship overnight and stand 5 hour watches in various stations) I figured that it would be a day of little distraction and since we have a gym onboard it would be easy to get a workout in. I couldn't have been more wrong. The day started with outside contractors and continued with a mix of random duty section chores and a few other items stacked on top. To add to my obstacles, I was given the 2 am to 7 am watch so sleep was out of the question.
I found myself finishing up my work at around 9:30 pm and I told myself that I was going to go to bed but I had promised myself that I would start this workout so I compromised. I went to bed at 10:00pm and woke up at midnight so that I could get a workout done before watch. Once again, I had another surprise on the way. After getting up, putting on my gym clothing, gulping down a kasha bar, and stepping outside, I found out that it was raining. Usually that wouldn't be a problem except that our gym is outside on the roof. "Damn.... Back to bed?" This was the question that was streaming through my mind. I was almost convinced that it was a lost cause and that I could start again tomorrow, but I made a promise and I needed to prove to myself that I was serious. So I went for it. I strapped on my gloves, stepped out in the rain, and began a rather amazing workout.
It wasn't the heaviest of workouts or anywhere near the hardest. I had planned it out as a re-acclimation workout. The rain turned out to be more of a blessing than a curse but I had to take the initiative to push myself out of my comfort zone and try something new. It kept me cool, but not cold and it was almost inspirational for my soul. If I can workout in the rain, then what excuse could I use in the future? Not one would make any sense.
So the workout. I took a few of my favorite staple exercises and built a workout that would bring my muscles back to life and help kick start my new fitness lifestyle. It looks like this:
Wide Grip Pull ups 3 sets with each set being to failure
Squats 3 sets @ 115 lbs. 12 reps per set
Bench Press 4 sets @ 95 lbs. 12 reps per set
Dumbell Deadlift 3 sets @ 60 lbs. 10 reps per set
Hanging Knee raises 3 sets with each set being to failure
It didn't exactly work out perfectly and I had to modify the Hanging knee raises due to some shoulder pain, no doubt remnants of a motorcycle accident several years ago. After the first set, I switched to Lying Leg Raises on a bench.
Overall the workout felt amazing and I'm so glad that I overcame mother nature's attempt at ruining my perfect start. I did suffer immensely today though, because of the lack of rest. The soreness began to kick in as the day wore on and now I feel as if I stared into the eyes of the World Champ Mohammed Ali and called him a punk. If I was any more beat up, I would be knocked out cold but that's not a problem. It's one more milestone down for me and it's the beginning of a whole new life.
When I made that decision and I chose which day I would begin, I was in for a rather nasty surprise. Because it was a duty day for me, (duty is a day where you remain onboard the ship overnight and stand 5 hour watches in various stations) I figured that it would be a day of little distraction and since we have a gym onboard it would be easy to get a workout in. I couldn't have been more wrong. The day started with outside contractors and continued with a mix of random duty section chores and a few other items stacked on top. To add to my obstacles, I was given the 2 am to 7 am watch so sleep was out of the question.
I found myself finishing up my work at around 9:30 pm and I told myself that I was going to go to bed but I had promised myself that I would start this workout so I compromised. I went to bed at 10:00pm and woke up at midnight so that I could get a workout done before watch. Once again, I had another surprise on the way. After getting up, putting on my gym clothing, gulping down a kasha bar, and stepping outside, I found out that it was raining. Usually that wouldn't be a problem except that our gym is outside on the roof. "Damn.... Back to bed?" This was the question that was streaming through my mind. I was almost convinced that it was a lost cause and that I could start again tomorrow, but I made a promise and I needed to prove to myself that I was serious. So I went for it. I strapped on my gloves, stepped out in the rain, and began a rather amazing workout.
It wasn't the heaviest of workouts or anywhere near the hardest. I had planned it out as a re-acclimation workout. The rain turned out to be more of a blessing than a curse but I had to take the initiative to push myself out of my comfort zone and try something new. It kept me cool, but not cold and it was almost inspirational for my soul. If I can workout in the rain, then what excuse could I use in the future? Not one would make any sense.
So the workout. I took a few of my favorite staple exercises and built a workout that would bring my muscles back to life and help kick start my new fitness lifestyle. It looks like this:
Wide Grip Pull ups 3 sets with each set being to failure
Squats 3 sets @ 115 lbs. 12 reps per set
Bench Press 4 sets @ 95 lbs. 12 reps per set
Dumbell Deadlift 3 sets @ 60 lbs. 10 reps per set
Hanging Knee raises 3 sets with each set being to failure
It didn't exactly work out perfectly and I had to modify the Hanging knee raises due to some shoulder pain, no doubt remnants of a motorcycle accident several years ago. After the first set, I switched to Lying Leg Raises on a bench.
Overall the workout felt amazing and I'm so glad that I overcame mother nature's attempt at ruining my perfect start. I did suffer immensely today though, because of the lack of rest. The soreness began to kick in as the day wore on and now I feel as if I stared into the eyes of the World Champ Mohammed Ali and called him a punk. If I was any more beat up, I would be knocked out cold but that's not a problem. It's one more milestone down for me and it's the beginning of a whole new life.
Monday, May 6, 2013
Fitness For Life: The Beginning of Forever
Today marks the beginning of my future in fitness. I have begun a road of change in my life and one of the changes that I will achieve is a true fitness, both physically and mentally. I will be strong in body and sound in the mind, with no question as to whether or not I should keep going. Notice that I say "will" in every statement.
As many of us do today, I began exploring fitness with my peers in high school and has some great success with it. I put on muscle, gained strength, and was noticed more and more by the female persuasion. It was never enough to keep me pushing weights and I regret every single day that I decided to lay out of the gym. One day led to two and then three. Before I realized it, I had given up the gym completely and I didn't set foot in a weight room for the next 3 years. After I joined the navy, I decided that I would try my hand at it once more. With the help of some truly amazing lifters that were also my shipmates, I once again made gains and got large. I put on over 25 pounds of solid muscle and was in the best shape of my life. It took almost 2 years for lethargy to kick in once again and until now, I didn't understand why I let go of something that I had worked so hard each and every day to build. It was will power.
Will power is the driving force in our lives. It is that little voice in the back of your mind that screams out "wimp! Pussy! Punk!" when you start to slack off on the things that you want the most in your life. See, I set my goals in the gym and I busted every single one of them. Lifting came easy and I became overconfident. I knew I could sling iron with the best of them and it wasn't the lifting that I quit. I had quit setting goals for myself. Without even a slight hint of realization, I forgot to set goals and because of that, I had no will power to continue. I began to question my purpose in the gym. "Why am I doing this?" soon became "there's a good movie coming out today. Don't worry about the gym. I can catch up later." The cascade continued and now here I am almost 30 years old, about 15 pounds overweight and completely out of shape. I'm tired of it and I made my choice to put an end to it. I know read my goal statement once in the morning when I wake, and once at night before I sleep.
"I will achieve a life long fitness to maintain my youth and to assist others in following my path. I will not be the father that gets left behind by his kids because of health issues associated with overweight or a sedentary lifestyle because I do not what my kids to follow in those foot steps for theirs. I will reach my goals by never missing one single day of my planned workout routine or my planned diet because life is too short to miss out."
Many will read this and think "this guy won't last." I promise you I will. I have discovered the secret to will power it is The Power of Thought. Just this small routine of reading my statement twice a day will push me to achieve a true long term goal by breaking through the smaller milestones that lead into it.
While it may seem bold or broad, my goal statement and it is emblazoned in my mind. The road ahead will be long and bumpy but I will stick by this statement for the rest of my life. Several milestones are taking place at once to reach these goals. One is today's first workout and a second is my Personal Trainer Certification. The first creates the building blocks for a secondary career in the second. This tie between goals is another method of motivation to push me forward. No one in their right mind wants a trainer that is more out of shape than the client. Hence, the chain of events has began.
As many of us do today, I began exploring fitness with my peers in high school and has some great success with it. I put on muscle, gained strength, and was noticed more and more by the female persuasion. It was never enough to keep me pushing weights and I regret every single day that I decided to lay out of the gym. One day led to two and then three. Before I realized it, I had given up the gym completely and I didn't set foot in a weight room for the next 3 years. After I joined the navy, I decided that I would try my hand at it once more. With the help of some truly amazing lifters that were also my shipmates, I once again made gains and got large. I put on over 25 pounds of solid muscle and was in the best shape of my life. It took almost 2 years for lethargy to kick in once again and until now, I didn't understand why I let go of something that I had worked so hard each and every day to build. It was will power.
Will power is the driving force in our lives. It is that little voice in the back of your mind that screams out "wimp! Pussy! Punk!" when you start to slack off on the things that you want the most in your life. See, I set my goals in the gym and I busted every single one of them. Lifting came easy and I became overconfident. I knew I could sling iron with the best of them and it wasn't the lifting that I quit. I had quit setting goals for myself. Without even a slight hint of realization, I forgot to set goals and because of that, I had no will power to continue. I began to question my purpose in the gym. "Why am I doing this?" soon became "there's a good movie coming out today. Don't worry about the gym. I can catch up later." The cascade continued and now here I am almost 30 years old, about 15 pounds overweight and completely out of shape. I'm tired of it and I made my choice to put an end to it. I know read my goal statement once in the morning when I wake, and once at night before I sleep.
"I will achieve a life long fitness to maintain my youth and to assist others in following my path. I will not be the father that gets left behind by his kids because of health issues associated with overweight or a sedentary lifestyle because I do not what my kids to follow in those foot steps for theirs. I will reach my goals by never missing one single day of my planned workout routine or my planned diet because life is too short to miss out."
Many will read this and think "this guy won't last." I promise you I will. I have discovered the secret to will power it is The Power of Thought. Just this small routine of reading my statement twice a day will push me to achieve a true long term goal by breaking through the smaller milestones that lead into it.
While it may seem bold or broad, my goal statement and it is emblazoned in my mind. The road ahead will be long and bumpy but I will stick by this statement for the rest of my life. Several milestones are taking place at once to reach these goals. One is today's first workout and a second is my Personal Trainer Certification. The first creates the building blocks for a secondary career in the second. This tie between goals is another method of motivation to push me forward. No one in their right mind wants a trainer that is more out of shape than the client. Hence, the chain of events has began.
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