When we exercise and eat right we feel better. When we feel better, we do more. When we do more, we meet amazing people blazing the same trail. A healthy lifestyle gives us the energy to be better than before. We create a desire to participate, share, communicate, and build a community. If you had never found Beachbody, you might be right back where you were—isolated with nothing to share, because you weren’t doing anything with anyone.
We come together because we all have one thing in common...the desire to improve our lives. Anyone willing to explore our message boards, chat rooms, and WOWY is given the opportunity to participate in something truly unique. The intention of helping yourself turns into a chance to improve or even save the life of someone else. We plant seeds that affect much more than our own weight loss and improved fitness. The moment we decide to share our story we create a shift in energy so powerful that it has the potential to change the world. Change, and the world changes with you.
When we’re in a state of fear and anxiety the people around us aren’t too thrilled either. If we have the energy to be kind, wise, and loving, we lift up everyone around us. The difference between these two states is CHOICE. Often it’s hard to choose wisely when you’re too pooped to get through the average day. Pre–Power90 many people feel overwhelmed, sick, and tired. Shortly after starting the program (even before any real physical change) something remarkable starts to happen. You feel better.
When you feel good you act quite differently than when you feel lousy. The people around you don’t need be told what kind of mood you’re in. They know. Your behavior (good and bad) has tons of energy and power that affects everyone in your world. You are what you eat and what you do! If you eat junk and do nothing, friends and family will sink with you or abandon ship. Not a terribly inspiring or productive outcome. If you choose to devote your time and energy to health and fitness with wisdom and courage you become a beacon of energy so powerful it could change the lives of thousands of people.
A healthy, fit body directly affects the mind and spirit. The brain and body are one. The reason why so many people reach for cigarettes, drugs, alcohol, and fast food is because it makes them feel good…for now. These short-term pleasures deliver a long list of physiological and psychological disorders and diseases down the road. A steady dose of exercise on the other hand will guarantee the opposite result—a lifetime of good health, energy, self-reliance and hope. “If you look after the body, the fragrance of the mind and spirit will come of itself.” —B.K.S. Iyengar
Having purpose takes the onus off of you and puts the focus on the people who need your help. The gift of giving is the greatest gift to receive. The people I know who practice this on a daily basis are well rounded, content, empathetic, wise, and happy. They say that about 3% of the people on Earth live in bliss. What the hell are the other 97% doing? Maybe we’re spending too much time on ME, ME, ME! I believe that our journey on this Earth is to be in service. Discover what you love, learn how to do it well, and share it with others. It’s also important to recognize when friends and family are not ready for change. The worst kind of advice to give is the kind that was never asked for.
Purpose is the driving force that moves you from here to there. Your purpose in taking care of yourself is based on intention and resolution. If your intentions aren’t clear, strong, and true; the best food, supplementation, and perfect workouts won’t help you discover what your purpose is. What are your intentions? Do you want to find resolution? What is the $24,000 question? If it’s about looking hot for the fitness camp, how will that hold up come Monday when the camp is over? Short-term goals are nice. If you want long-term success and a worldwide impact then put your energy into the long-term reasons why.
The key to success with Power90 and P90X comes to people who figure out that when you share your experiences; your wisdom, love, and truth, you begin to know what it’s like to live in that 3%. The message boards, chat rooms, WOWY, and coaches’ threads can be precious commodities. In these forums, we are given an opportunity to share everything about our journey with people going through the same thing.
Discover-Learn-Share-Bliss!
Sunday, June 04, 2006
Thursday, June 01, 2006
Law # 3 ~ Intensity
YOU’RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in fear. You must learn to “Find The Line.” Do the extra rep or two, increase your range of motion, and increase resistance as you get stronger. Intensity goes hand in hand with Variety and Consistency. The combination of these three work together to create a platform for success. The programs provide Variety. Your plan will keep you consistent.
Intensity is the final ingredient that brings results. Here’s the science: in order for a physiological change to occur, there first needs to be a stimulus. This stimulus comes in the form of an overload. A principle known as GPO—gradual progressive overload. As you train over time, the overload should be slowly increased. Too much overload too quickly can result in injury. Lack of increased overload over time will result in plateaus. People who plateau often get discouraged and quit. Okay, the science is over!
THE THREE RULES OF INTENSITY:
1. Find The Line. The Line is that special place you need to get to if you want any program to work. It’s the desire to do get that extra push up, to increase the depth and range of motion on your lunges and squats, and not being afraid to add more weight and resistance as you get stronger. It’s discovering your pain/discomfort threshold so you can get the job done WITHOUT jeopardizing good form and avoiding injury. If you under-train or just plain old “give up” because you “can’t” do something the first few times, then you’ll never know what it’s like to be fit and healthy. Find ‘The Line’, do the best you can, and maintain good form.
2. The Over Under. You need to understand the difference between under-training and over-training. Under-training is where you keep doing the same thing, with the same weights, at the same intensity, and nothing much is happening. UGH. You know you’re over-training when you can’t get through workouts without hurling (see below), and you’re so sore for the next three days that you can’t walk, sit down, or feed yourself. You’re training properly when you have some soreness in your muscles—not pain in your joints.
3. Put on the Breaks. I’m a believer in listening to my brain’s interpretation of what’s happening to my body while exercising. Finding ‘The Line’ can be tricky. It will take some trial and error. Don’t be afraid to keep looking. You’ll know when you’ve gone over it. When this happens, it’s time for a break. Here’s a list of when to take breaks:
*Mid-set mini-break. Say you’re working biceps and you’ve mistakenly chosen a weight that’s a bit too heavy. You’ve set a goal of ten reps, but on rep six you’ve discovered that you’re not going to make it to ten unless you start crossing ‘The Line’. Stop for a beat. Hold the weights down by your side. (you’re chillin’) When you’re ready—continue to ten. You can also put the weights down and grab lighter ones. This technique will work with almost any exercise. This is why I tell you to keep your remote nearby. Think of it as a luxurious, respite of relief!
*Give yourself a break. Far too often I see people trying to be a superhero the first couple of weeks of a program. This aggressive attitude can often cause a phenomenon known as vomiting. To avoid this from happening to you, I recommend NOT trying to “push through it.” Superman wasn’t built in two weeks. He was born on an icy planet and…well, that’s another story. Do yourself a favor and kick it down to 80% when starting out the first one or two weeks.
*Illness or Injury breaks. If you’re sick or injured, then do the right thing: back off, back down, or modify. Hard exercise when injured or ill can be disastrous. You have to think long term. More often than not, taking a break is the smartest approach for your long-term success.
Intensity is the final ingredient that brings results. Here’s the science: in order for a physiological change to occur, there first needs to be a stimulus. This stimulus comes in the form of an overload. A principle known as GPO—gradual progressive overload. As you train over time, the overload should be slowly increased. Too much overload too quickly can result in injury. Lack of increased overload over time will result in plateaus. People who plateau often get discouraged and quit. Okay, the science is over!
THE THREE RULES OF INTENSITY:
1. Find The Line. The Line is that special place you need to get to if you want any program to work. It’s the desire to do get that extra push up, to increase the depth and range of motion on your lunges and squats, and not being afraid to add more weight and resistance as you get stronger. It’s discovering your pain/discomfort threshold so you can get the job done WITHOUT jeopardizing good form and avoiding injury. If you under-train or just plain old “give up” because you “can’t” do something the first few times, then you’ll never know what it’s like to be fit and healthy. Find ‘The Line’, do the best you can, and maintain good form.
2. The Over Under. You need to understand the difference between under-training and over-training. Under-training is where you keep doing the same thing, with the same weights, at the same intensity, and nothing much is happening. UGH. You know you’re over-training when you can’t get through workouts without hurling (see below), and you’re so sore for the next three days that you can’t walk, sit down, or feed yourself. You’re training properly when you have some soreness in your muscles—not pain in your joints.
3. Put on the Breaks. I’m a believer in listening to my brain’s interpretation of what’s happening to my body while exercising. Finding ‘The Line’ can be tricky. It will take some trial and error. Don’t be afraid to keep looking. You’ll know when you’ve gone over it. When this happens, it’s time for a break. Here’s a list of when to take breaks:
*Mid-set mini-break. Say you’re working biceps and you’ve mistakenly chosen a weight that’s a bit too heavy. You’ve set a goal of ten reps, but on rep six you’ve discovered that you’re not going to make it to ten unless you start crossing ‘The Line’. Stop for a beat. Hold the weights down by your side. (you’re chillin’) When you’re ready—continue to ten. You can also put the weights down and grab lighter ones. This technique will work with almost any exercise. This is why I tell you to keep your remote nearby. Think of it as a luxurious, respite of relief!
*Give yourself a break. Far too often I see people trying to be a superhero the first couple of weeks of a program. This aggressive attitude can often cause a phenomenon known as vomiting. To avoid this from happening to you, I recommend NOT trying to “push through it.” Superman wasn’t built in two weeks. He was born on an icy planet and…well, that’s another story. Do yourself a favor and kick it down to 80% when starting out the first one or two weeks.
*Illness or Injury breaks. If you’re sick or injured, then do the right thing: back off, back down, or modify. Hard exercise when injured or ill can be disastrous. You have to think long term. More often than not, taking a break is the smartest approach for your long-term success.
Monday, May 29, 2006
Law # 2 ~ Consistency
Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise done consistently provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.
There are certain things that rise to the surface when it comes to staying consistent. One of them is staying motivated. How does anyone sustain anything without motivation? You bought one of my programs because you’re committed to making huge changes in your life. Being consistent is critical. Sustaining it and staying motivated at times can be difficult. It’s easy to create reasons not to do Power90, especially when you’re feeling weak and puny, and my jokes aren’t funny anymore. We travel, get sick, tired, and often get discouraged. We work too hard, we under-sleep, and get stressed out. So what do we do about it? It can be overwhelming. What about the people who don’t quit? Who are they? Are they super android robots from a galaxy far far away? What the hell makes them so special? Why are these robot-people consistent and others not? The answer is that successful, consistent, and motivated folk have tricks…Aha! They have found a way to do it anyway.
Here’s my list of tricks that will help you stay motivated and consistent.
1. Stop beating yourself up if you can’t sustain and/or maintain your “perfect” plan. It’s okay to miss a workout once in a while. It doesn’t mean that your process has gone to hell in a handcart. It doesn’t mean you have to start over. Life happens. Priorities shift. So what? Big deal. Just start up where you left off. If you’re doing Power 90 or P90X, just add the missed days to the back end. I decree the burden lifted! Of course you must recognize the difference between a missed workout or two and a missed week or two. If you miss two weeks of exercise, it will take at least that long to get back where you left off. If you miss one workout once in a while you lose nothing. The extra day off can even do the body good.
2. Don’t freak out if you don’t see results in the first 45 days. “What?! No results in the first month and a half?!” See, I knew you’d freak out. The reality is that we all have different starting points. The 90 in Power90 and P90X stands for 90 days, not 90 minutes. Some folks will see results the first week—bastards! Others will have to wait a little longer, based on age, body weight, how out of shape they are when they start the program, flexibility, balance, athletic background, etc.—this is normal. The variety of workouts in P90X purposely plays into your strengths and weaknesses. Both programs were created to have a 30-to-50-day “adaptive phase.” This phase is shorter for some and longer for others. Be patient. Your body will adapt, and you will be amazed at how you look and feel.
3. On your most exhausted, overwhelmed, and lackluster days—Push Play anyway. Except if you’re sick or hurt. Be fully committed to having a lousy workout, and have that be just fine. A lackluster workout is always better than no workout at all. Movement is good—even when you’re feeling puny and weak. Get off the couch and MOVE! The truth is, if you get up and do something—even if it’s not your best, it’s impossible to feel bad when you’re done. Sometimes you have to FORGET YOUR BEST AND DO THE REST.
There are certain things that rise to the surface when it comes to staying consistent. One of them is staying motivated. How does anyone sustain anything without motivation? You bought one of my programs because you’re committed to making huge changes in your life. Being consistent is critical. Sustaining it and staying motivated at times can be difficult. It’s easy to create reasons not to do Power90, especially when you’re feeling weak and puny, and my jokes aren’t funny anymore. We travel, get sick, tired, and often get discouraged. We work too hard, we under-sleep, and get stressed out. So what do we do about it? It can be overwhelming. What about the people who don’t quit? Who are they? Are they super android robots from a galaxy far far away? What the hell makes them so special? Why are these robot-people consistent and others not? The answer is that successful, consistent, and motivated folk have tricks…Aha! They have found a way to do it anyway.
Here’s my list of tricks that will help you stay motivated and consistent.
1. Stop beating yourself up if you can’t sustain and/or maintain your “perfect” plan. It’s okay to miss a workout once in a while. It doesn’t mean that your process has gone to hell in a handcart. It doesn’t mean you have to start over. Life happens. Priorities shift. So what? Big deal. Just start up where you left off. If you’re doing Power 90 or P90X, just add the missed days to the back end. I decree the burden lifted! Of course you must recognize the difference between a missed workout or two and a missed week or two. If you miss two weeks of exercise, it will take at least that long to get back where you left off. If you miss one workout once in a while you lose nothing. The extra day off can even do the body good.
2. Don’t freak out if you don’t see results in the first 45 days. “What?! No results in the first month and a half?!” See, I knew you’d freak out. The reality is that we all have different starting points. The 90 in Power90 and P90X stands for 90 days, not 90 minutes. Some folks will see results the first week—bastards! Others will have to wait a little longer, based on age, body weight, how out of shape they are when they start the program, flexibility, balance, athletic background, etc.—this is normal. The variety of workouts in P90X purposely plays into your strengths and weaknesses. Both programs were created to have a 30-to-50-day “adaptive phase.” This phase is shorter for some and longer for others. Be patient. Your body will adapt, and you will be amazed at how you look and feel.
3. On your most exhausted, overwhelmed, and lackluster days—Push Play anyway. Except if you’re sick or hurt. Be fully committed to having a lousy workout, and have that be just fine. A lackluster workout is always better than no workout at all. Movement is good—even when you’re feeling puny and weak. Get off the couch and MOVE! The truth is, if you get up and do something—even if it’s not your best, it’s impossible to feel bad when you’re done. Sometimes you have to FORGET YOUR BEST AND DO THE REST.
Subscribe to:
Posts (Atom)
Posts
