Yesterday we had some friends over for brunch and I got into a fascinating conversation.
Three of us somehow got onto the topic of our exercise regimes, and specifically what each of us does to stay on track and talk ourselves into working out when we don’t want to.
Sarah, who, years later, still uses the WarriorFit workout I invented, mentioned a time when her boss intruded on her tight workout schedule.
As he (or was it she?) prattled on about something fairly unimportant, she was getting more and more anxious about her exercise window closing.
All three of us have these “dedicated, scheduled times” we adhere to that create powerful HABITS that we don’t have to think about.
That’s one Master Key to perseverance.
Paul’s little story was another.
One of the strategies I frequently use to motivate myself is imagining how I will feel when I am finished working out — I always feel great.
Thinking of the end result gets me through the rough spots and periods of low-motivation.
Paul was at the rec center and overheard a conversation between two elderly men.
One said, “I tell myself, ‘I’ve never regretted a workout.’”
I thought this was brilliant, simply brilliant. A prime motivator for all of us is the question, “will it be worth it?”
This gentleman gives himself the pat (and true) answer that obviously has worked well into his advanced age.
Add that question to your repertoire.
People who persevere are no different from those who don’t; there is no magic willpower gene that makes us continue when we don’t feel like it.
The ONLY difference is that people who persevere learn and apply specific techniques every day to build habits of thought and action that keep them on the path of success. Often times a Lack of Will is just a Lack of Skill.
Think about that the next time you think you or your child doesn’t have what it takes to persevere.
Success leaves clues…
Ms. Michelle made the news! Check her out in the Boulder Daily Camera.
Here’s an informative interview with Michelle Jensen how Kickboxing helped her go from unable to carry her daughter up the stairs to the best shape of her life.:
Our Daily Mission is to change lives and, as you’ll see, Karate has already changed the lives of some high-profile celebrity fitness trainer. One of the most famous, Biggest Loser Host Jillian Michaels says karate did more than change her life, it saved it.
Now she uses the focus, discipline and lifeskills from the martial arts to help people overcome obesity and get “WarriorFit” as we say. Here’s a hint–look a little deeper into the lives of the most successful people. Odds are you’ll find the Karate-Connection.
“Karate saved my life,” she says. “It all stopped the day I broke two boards with a kick.”
–Jillian Michaels, “The Biggest Loser” Star Trainer in Redbook Magazine, June 2010.
To Check out the original article Click Here.
I’m finally back in town after a harrowing week in Chicago. I spent several days agonizing about missing classes to fly out, but my decision was clear when I stopped to acknowledge how bad I felt about the possibility of not seeing my dad before such a major surgery. Even though many people told me bypass surgery is “routine,” sawing open my dad’s chest and rewiring his heart didn’t seem too routine to me.
I’m so relieved I went, for my dad yes, but mostly for my mother to help see her through her worry and fear for my dad’s life. We had to celebrate her birthday in the hospital waiting room on Wednesday while the nurses watched my dad. Things were touch and go for awhile there but now he seems like he’s on the road to recovery.
This health scare reaffirmed a few things:
1) Family First (biologic or not). No matter what is going on, it can wait when your family needs you.
2) It is a blessing to have a stellar TEAM of Instructors at SMAA who all step up for each other. Creating, having and appreciating those who support us is one of the keys to a good life.
3) When you are in surgery is not the time to start thinking about your health. An ounce of Prevention is worth the proverbial pound of cure. This is one of the reasons I emphasize the health and fitness aspect of martial arts and why I created the WarriorFit System (you are using this, right?).
I’m glad to be back!
Let’s Talk About Food pt. 1
Today we’re going to talk about a delicious subject–food. I know, “now you’re talkin’.”
Our Bootcamp classes are all about “ramping up” your metabolism, burning fat, building lean muscle mass and cardiovascular health. But we need to fuel our activity properly…
…Yes, FOOD IS FUEL.
Let me relate a story from late great motivational speaker Jim Rohn about his friend who owned a racehorse, an exceedingly beautiful animal. This horse was kept on the strictest of diets. Everything that the horse ate was closely monitored and kept within certain limits to insure he raced at his peak. The pinnacle of health and fitness…
…But you should have seen the owner. He could barely walk up the stairs at the racetrack without being out of breath and having to sit down immediately. He ate like he was purposely trying to kill himself through food.
That’s called a Disconnect.
Aren’t our bodies worth MORE than a racehorse’s? (at least to us)
Over the years I’ve gotten to know my eyebrows to the hair with all the eye-rolling I’ve done hearing about fad diets and ridiculous weight-loss schemes disguised as healthy eating. I also have scars on my tongue from all the biting of it I’ve done to keep from screaming at people.
In this and the following letters, you might find nothing new under the sun (or you just might). But getting you to follow-through on the wisdom of the ages takes some repetitive pounding over the noggin’ for it to sink in.
Let’s start with the Big Picture and move on from there.
If weight-loss is your primary goal you must memorize and follow the Iron Law of Weight Loss: you must burn more calories than you take in (over time). Weight Loss and weight control is not about fad diets; it is about energy. There is no way around this. More calories burned than calories consumed equals weight-loss.
The Energy Equation
Weight Loss: Calories burned > Calories consumed
Weight Maintenance: Calories burned = Calories consumed
Weight Gain: Calories burned < Calories consumed
I like to put the principle a bit bluntly if not a little un-PC,”There are no Overweight POW’s.” Obviously, longtime prisoners of war are put on severe calorie-restrictions with no chance to cheat on their diets. They ALL lose weight, No Excuses. Now of course just because POW’s lose weight doesn’t mean they are at all healthy. Exactly the opposite. Starvation isn’t good for anyone, this includes insane starvation diets!
So this is Rule #1.
Yes, Rule #2 is to refer to Rule #1!
What this means for you my Bootcamper….
Simple, though not easy.
You MUST learn how to count your daily caloric intake and discipline yourself to do it on a regular basis. Everything starts here.
Fortunately for you Dr. Karla and I are on the verge of having a fantastic resource that will help you available soon.
In the meantime, DO THIS.
1. Write down everything you eat. (EVERYthing)
2. Check the package, or go to mypyramid.gov for calorie estimates
3. Total it up.
Sure this doesn’t mean much without your Daily Caloric Target. I’ll get that to you shortly, but for now use this estimate:
Weight Loss: 12 to 13 calories per pound of bodyweight
Weight Gain: 18 to 19 calories per pound of bodyweight
Weight Maintenance: 15 to 16 calories per pound of bodyweight
Example: A 182 pound person who wants to lose weight would require 2,184 calories each day (182 x 12 = 2, 184).
This should give you some GOOD HABITS to develop and get you started.