Username:

Password:

Fargot Password? / Help

Blog

0

Indy Soccer- lucky goal...

Indy trying to bring pro soccer back.  Hope it works out for them!  Great city- we had a lot of fun playing there.

This news report shows one of my goals from a lifetime ago: http://www.youtube.com/watch?v=S3lEEaRs5bA&list=LLfYVihEINqMbV7NqQBdvlMA

Indy highlight

0

Resolutions...

How to Stay Motivated and Turn Your Health and Fitness Resolution into a Lifestyle

me football-1.jpg

Posted on January 16, 2012 

Beginning the year with a new commitment to fitness and health is a fantastic start! It can be tough to stick with it, but not if we develop habits that become our lifestyle, instead of just a “get rich quick scheme.”

First, at the risk of sounding angry (I’m a happy fellow!), I want to talk about a few things I don’t like:

Diets. That’s a bad word! It connotates something temporary, as in “I’m going on a diet.” Eventually, you’ll have to go off that diet, and a lot of folks gravitate back to what they had been doing forever.

Scales. Please, put those things away! Numbers can be misleading and discouraging. You can have a great day of intake, have an inspired workout, and then weigh a couple more pounds than you did the day before. If you MUST weigh-in, then wait at least a month in between checking! Instead, measure yourself by how you feel, how you look, and how your clothes fit.

Elaborate Exercise Programs (if you are just beginning!) Listen, I love all training and think any moving is great, but if you’re just getting into fitness, you don’t need to be attempting the same movements that professional and elite athletes are doing! I don’t like seeing an out-of-shape “victim” at the gym who is paying some goofball trainer to force them into an inappropriate compound movement when what might benefit them most would be walking around the block for free!

Ok, enough of the rant… Humor me and allow me to share a couple of theories that my slow-developing brain has figured out over the past 20 years of trying to become more than a skinny dork… Someday!

 

Consistency, Variety, and Uncomfortability

Consistency: When it comes to training, there is no magic pill. If it came in a bottle, everyone would have a great body! But, the good news is that you will look better and feel better quickly, if you are consistent in your training. It doesn’t even matter so much what you are doing, as long as you are doing something. And do something almost every day! Eventually, I promise, you will look forward to it, and then you will love it, and then you will not be able to function without it!

Variety: Do something active almost every day, and just make sure you do different things! You don’t need to set personal records each time you train, or come up with the craziest workout ever seen, but you do need to change things up. Think of your biceps – if you take a 5 pound weight and curl it ten times every day, your muscle will adapt and grow and strengthen until it can handle doing that stress easily. Then, it will never change again, until you stress it in a different way. Your body is the same! It’s a beautiful, awesome creation capable of so much, use it in all different ways, and it will keep improving for you.

Uncomfortability: Nope, not a word, but I made it up because it’s the best one-word way to describe pushing yourself just a little bit harder than you’d like to. If you could run a 10-minute mile last week, go for 9:45 this week. Maybe try more pushups, a heavier weight, an extra five minutes, etc. Please notice that I didn’t say “no pain no gain.” I was fortunate enough to be a professional athlete for a while, and I learned the value of listening to your body. If something genuinely hurts, then don’t do that! But, if you feel good and strong, then push it a bit more so you can improve – venture into uncomfortability!

”You can’t out-train your intake”

This rule stinks, I know. But it’s true. Think about a Snickers bar – mmmmmm delicious – if it has 271 calories, that’s an 20 extra minutes you need to CRUSH it on the treadmill. Sadly, I see some folks at the gym ride an exercise bike slowly for 20 minutes, then before they leave, they grab a smoothie or a Gatorade and drink that on their way home. They have essentially gotten chubbier by going to the gym because their intake of sugar and calories has surpassed their expenditure. That’s an unfair perspective, of course, because it’s always good to move. But we need to realize that the most important aspect of getting fitter and healthier is not the awesomeness of our workouts, but the cleanness and purity of our intake. I’m willing to say that the ratio is 70/30 on the side of what we put into our bodies. For nutrition thoughts, please see my blog atironcrossfitness.com, or my video on nutrition, or email me, I’ll always try to help!

Alright, this blog was meant to be about the key to maintaining motivation. The best thought I have for this is pretty simple:

Habits Are Stronger Than Will Power

We need to develop good habits. How? By doing something for three weeks. Just three weeks! Try it, I promise. But don’t try to make drastic changes all at once. Think about how loooong we have had our bad habits, some of them we have our whole lives. Try a couple of changes at a time. Example: give up French fries today. In two weeks, give up white bread and have some oatmeal and protein powder or some whole wheat toast and eggs right when you wake up. After that, why not try a spinach salad every day for lunch? Remember, we are training for life, not to be Mz. Olympia tomorrow! Gradual changes stick and become habits, habits become our lifestyle. And before we know it, we Look Better, Feel Better, and Do Better!

0

Inspiration

Very quick, simple post: anytime I feel too tired, sore, busy to train or I'm feeling just a tad bit sorry for myself, I only need to think about someone incredible like this gentleman:

Inspiration

 

0

Fitness and Nutrition Update

Hi guys!  Quick update.  This is just concerning fitness and nutrition- not about all the other craziness in life these days...

FITNESS:

Been here in Cali almost 2 months now.  Still haven't stepped into a gym.  First time in 22 years! I haven't touched a bar- the strangest thing is NO BENCH PRESS!  Haha!  The bench has been my staple, my benchmark (see that?), and quite often- a competitive event since I was 15.

I've been training in the back yard, in the garage, at the beach, at the playground.  I use a pair of dumbbells which only go up to 55 lbs, a TRX hung on a huge tree, or most often just body weight exercises.  I've been running a lot- for me anyway- pretty much every day.  I ride the bike quite a bit also, not very well, mind you, but for transportation to meetings and auditions within a few miles of the house.  Twice a week, I've been riding a couple miles away to "the steps," a couple different locations where the grade and number and beauty all combine into a gorgeous and strenuous workout- and then ride home with rubbery legs shaking the whole way.

It's been great.  A lot of the time I can incorporate the kids, which they love.  Not them doing the exercises, but them playing alongside me and then hopping on their bikes for the running portion of the session.  Also, Juice is making an incredible comeback (not surprising!) now that baby Rose is almost 3 months old- so she is training with me a lot and already looks amazing.  I'll always be in awe of her- and all women for that matter- in how their bodies can change so dramatically and then get back into such great shape!  As a personal aside- I love working out with her: quality time, encouraging each other and helping each other improve.  It's often funny, it's bonding to struggle through challenges together, and I think it's quite a "turn-on" (sorry, too much info? ha!).  

 

My fitness level is pretty good.  Not olympic-level, heck, maybe not even middle-school level? :)  But, I feel great, look the way I need to for the showbiz life I'm trying to live, and I never feel like I'm wasting time or money going to facilities or buying equipment, etc.  I'll keep pushing to try to be ready for whatever might come my way.  Train for the unknown.

Remember: I'm not saying this kind of training plan is for everyone- I'm only saying that this is working for me.  It's a refreshing, liberating way to train outside and get lean and mean while taking a break from pushing around heavy weights.

 

NUTRITION:

Pretty much the same.  I often get asked about what I eat, and it's no secret- here are the basics of Mon-Fri (changes sometimes, but usually pretty much boring and the same).  Please know, I'm certainly not a nutritionist, this is just what works for me:

  • 2-3 eggs in a bowl with natural plain oatmeal
  • pre-workout drink and vitamins, handful of almonds and peanuts
  • post-workout protein shake
  • banana and natural peanut butter
  • half pre-workout drink before afternoon session
  • post-workout protein shake
  • dinner: plain spinach and greens salad with some kind of lean protein
  • sometimes: evening snack, almonds, peanuts, or popcorn cooked on stove in olive oil
  • pre-bed drink (mainly aminos and ZMA)

Weekends are very similar, with the possible addition of some red wine and dark-chocolate covered almonds (drooling on keyboard).  If we go out to eat- some common selections are chili, fish, cobb salads, or -if I'm really lucky- a filet mignon and broccoli...  Haha yes dork.  Simple pleasures...

 

That's it guys.  A quick answer to the queries I've gotten lately about my own training and nutrition.  No secrets, nothing all that scientific.  I have no letters after my name (not even a Jr. ha)- it's just what I have found works for me right now, after a lifetime of trial-and-error.

 

Remember the idea: we are never close to perfect, but we are always improving....