The Triple Threat fueled by lean power:

A quick snippet from boot camp in Rancho Santa Fe, CA

Here are 4 points in the acronym V.I.B.E. that my paying clients use to raised their fitness levels out of the basement. 

Exercise V.I.B.E.

Variety – To avoid boredom and unwanted plateaus it’s best to keep muscles confused with different and challenging exercises.  A walk every day or only doing the same three strength training exercises is recipe for a plateau in weight loss and lean muscle gain.

How do you spice up a workout? Or, what do you do each week to keep variety in your overall plan?  Try a new group exercise class every 4 weeks.  In addition, get a new strength training plan every 4-6 weeks.   Hire a trainer to give you a plan and run with it!

Intensity- The greater the intensity the greater the fat loss.  Simply speaking, it is a fact that metabolic rate is increased as the intensity is increased (Tremblay).  I like to tell my clients that the engine is burning a lot longer (up to 36hrs) and consuming calories after a high intensity exercise workout versus a long slow aerobic workout.

I’m a runner and I like to run long distance for the challenge, or for a goal race.  However, the cornerstone of my fitness involves interval training  to burn the unwanted stuff and build power.  I use a similar strategy for my strength training.

What specific ways do you create intensity in your strength or cardio programs?

Brief- If your workouts integrate the element of intensity then you will only be able to sustain brief bouts before dialing it back to recover (let your heart rate lower) and then you can ramp it up again. A workout like this is taxing and requires less time in your schedule than a long aerobic bike ride, for example. On average, I spend 45 minutes doing a workout, including the warmup and cool down.

Entertaining- I make my workout session just that! I like to have fun music and a pre-determined plan of cardio intervals or strength training exercises in a circuit format. My mind is active and focused because I’m anticipating the switch from one drill to the next in intervals ranging anywhere from 30 seconds to 5 minutes.

Another way to keep it fun is engage in group exercise. The community feel is electric and often your best efforts summoned when in a group or team setting.

What do you do to make your workouts entertaining?  And, if you listen to music what is your favorite artist or song that gets you through your workout?

Gendarme Descent by Dru!

We all need footholds to get to the top. The key of Champions is that they have secured themselves with one or more granite footholds.

There are Sandy Footholds and Granite Footholds. They are different but both appear supportive at first glance.

Sandy Foothold

A Sandy Foothold is something that appears to be rock. But, instead of supporting you to the top, it gives way. These types of footholds can show up as quick fix weight loss gurus or the cautioning family member who doubts your ability, and fears that you may stumble.

Granite Foothold

I’ve discovered that winners have experienced Granite Footholds. These often come in the form of a coach, a teacher or mentor. They are the people that won’t let you waive the white flag. Instead they lovingly prod you, sometimes uncomfortably, to experience what was fully intended for your life.

Personally, I have had remarkable Granite Footholds. The earliest came from my Dad. He always told me, “You can do anything you’re big enough to do.”  Since that first utter to me, at about 7, I’ve bought into his encouragement by framing it into a question: “Am I big enough to….?” Using that question continues to be a very powerful internal dialogue.

Another early Granite Foothold was my lacrosse coach at Greenwich High School (CT), Ms. Renee Spellman. She was not the best coach from a skill perspective, but she put together a championship team by encouraging and pushing her players. She helped to secure my college scholarship and always held me to the highest standards. I’m grateful.

Finding Granite Footholds

To live each day to the fullest blessing then you will need to start finding a Granite Foothold. The secret is to remain conscious as to what a Granite Foothold should be for you.

As a personal trainer I’m a Granite Foothold for my clients. I push my clients farther than they would on their own. I help them move past what they think is possible.

Although you may not have a trainer, you may have someone that is already doing that for you. Acknowledge that person today in an email or phone call. You will be sure to grow that relationship.

If you’re looking for your Granite Foothold, consider that there is already a person you know who might be that for you but you’ve just not asked her.  I encourage you to take action.  Ask that person if she would be your Granite Foothold. Do that today.

Now, go be a champion!

Date the entry and write the following question:

What 5 statements describe the exact feelings I would have if I were in my dream body today?

Start the statement in the present tense.

For example, "I am…"

After you’ve written them down I want you to put your statements on five individual index cards and put them next to your bed. Review them each night before you turn out the light and each morning before you get out of bed. Say them out loud.

Additionally, write them in a bold color on your working board (dry erase, etc.) or wherever you spend a large part of your day.

This simple action item will help reprogram your mental tape about what you think is possible. People stay stuck physically largely because of psychology. The mental limits – ‘Mind Garbage’ – we have impressed upon ourselves have tremendous power.

Whether you are a world class athlete or weekend warrior you have work to do. Make that mental power work for you.

As I sat in my seat the personal trainer in me was was thinking, “Yeah, Pastor!”

Glutton is everywhere.  And real wins come from the hard choices to deny ourselves.

Want to fit in your jeans?  Restrict your calories.

Want to PR in your next race?  Commit to the last lap of speed work when your lungs are burning.

Want to lose fat?  Finish the last set of strength training when you really want to lie back on the mat.

Want the energy to enjoy your work and family? Get your workout in no matter what your day looks like.

Fuel for Transportation

If you’re travelling by car pack a cooler with healthy snacks – fruit, carrots and hummus, lean meat sandwich.  Also, fuel up at the pump.  Don’t go inside to pay.  The temptation to grab high fat, high sugar and high sodium foods is ridiculous.

Assuming you travel by airplane (and it’s not a private jet <yet!>), you or your assistant can call the airline ahead of time and request a lowfat or vegetarian meal.  Don’t get stuck with the low nutrient options onboard.

On Location

Once at your hotel ask the concierge for alternatives to the fast food burger joint.  Additionally, stay away from the minibar.  If nothing else, think of it as being generous to your expense account.  This should hit home for most of you, especially if you are an entrepreneur. 

Pullup to the Bar

I’m not speaking of the one with bar stools.  Stay away from the alcohol.  Consumption generally increases when you’re in a group and the corporataion is picking up the tab.  Instead, use the weighted bar in the gym.  Most hotels have a fitness center.  You can do a quick workout and not lose any ground.  A quick pick:  choose four of your favorite exercises.  Cut back by 25% of the weight that you normally lift.  Then, combine those four exercises into a ciruit with a 2 minute rest.  Four times through should get your sweat on. 

Dining Out

Always eat breakfast even if that means you have to bring some meal replacement bars with you on the trip.  To ensure your belly won’t find itself up against a big steak and onion rings be sure to have planned ahead what you will consume – lean source of protein, vegetables, two glasses of water. 

There are many people who have made their fortunes on the road and still look amazing!  Obviously, the professional athletes are an exception because most of them get catered meals and personal nutritionists at their sides.  However, Tony Robbins stands out as a mogul who has employed the tools and tactics to give him remarkable fitness success. 

Best of Energy!

-Ashley

“I’ve gained 25 pounds over the last 12 months and I feel lousy inside and out.”

“What did you stop doing over the last 12 months that you had been doing years prior?”

“I was in a high intensity workout program 1hour for four days a week.  But, I stopped 13 months ago to work more on my new business”

As I led her through a series of questions I began to learn that she resigned from her corporate job and started her own consulting business.  Her circumstances had changed.  Overwhelmed by the stress of starting her new business she acted.  Her action - put the four hours that she had previously set aside for weekly workouts into her growing business.   That decision was the small hinge that opened the big door to her weight gain, sore joints (from the extra weight), loss of energy and desire to meet new clients face to face.

When circumstances change assess what has been working for you.  Don’t cut out what’s been yielding proven fitness results.  If you find that you’ve run yourself off course.  Take action to get back on track.  Plan your meals, workouts, schedule for the month.  Enlist those who support you and cheer you on.  If you can’t find someone, hire someone.  Act!

During his campaign he scouted out local clubs or schools while on the road.  Now that he’s in Washington he has access to a court on the lawn.  But, that’s not going to work when it’s below zero outside. 

There were rumblings that he was going to take out the bowling alley that has been around for four decades.  However, Jeff Boje, president of the United States Bowling Congress said he’d rally to refurbish it.  Does that mean the President will give up running aroud the basketball court in lew of bowling?  Surely not.  One thing is certain.  The man has a lot required of him.  And he’s not going to change what has proven to yield successful fitness results.