Use competition to fuel your fitness success

One of them indicated that he’s started working with this non-profit organization (a big one) and that he’s never seen such, in his words, “piss-poor” management. This isn’t the first time I’ve heard that around town in regards to this particular branch of that organization.

This branch is in trouble and they’re at risk of shutting their doors. They’ve been in a troubled state for years and with the present economy it’s really looking bleak. Whether it’s deserved or not, it’s being viewed as a management issue.

“Why”, he asked, “can’t they get some decent managers in there?” While I don’t know anything about the inner workings of that particular situation, I can give a pretty good guess as to why they struggle with management. It’s because non-profits, schools, and government positions are low-competition positions. They’re positions where your income is largely subsidized and therefore stable. Sure, it may be lower than in the private sector, but the stability is there. These organizations generally do not (and are not expected to) draw a profit and grow, and people keep their jobs regardless. There’s no danger and there’s no competition.

****Now before anyone gets too upset I want you to know that I’m not bagging on the social services or institutions or the people who work there. There are some extremely competent employees of these companies. However, the extremely competent employees know exactly what I’m talking about.****

So as a result of not having to really worry about producing results or having the next generation run you over, people in positions of power in these organizations don’t often have a need to get better. Without that strong push, they don’t or they progress slowly. These organizations become places where people who can’t or don’t want to compete go to hide.

Ok, enough soap boxing. What does this have to do with fitness? EVERYTHING! Let’s look at the old line of “survival of the fittest” for a second. How about we reverse it a bit? “The fittest will survive”

I like it! True fitness success comes through motivation and focus. Nothing sharpens up one’s focus and motivates one more than stiff competition. If you have to get better, you will get better. Guaranteed. Will you hit your goal? Maybe yes, maybe no. However, there’s almost no question that you’ll be a whole heck of a lot further with some competitive help than if you were just bumbling along at the pace of complacency.

Why do you think shows like the Biggest Loser are so successful? A big part of it is that there’s a competition going on! That’s why these people don’t quit.

Do you have to have someone to compete against? Does every session in the gym have to be a battle against your best friend, worst enemy, or personal trainer? Nope. Those are all great motivators, but you can build your own competition. How many push-ups did you do last session? Twelve? Ok, well then today is the day for thirteen. Competition breeds progress and success. Even if you’ve run away from conflict and competition your whole life, find it in yourself to put a little bit of teeth in your workout today. Compete against last week’s workout and make tomorrow better. You’ll be surprised at the results.

Weight Loss and Fitness Success Through Clockwork Scheduling

After the interview I decided to have a workout and just hang around the gym for a while to get the feel of it. Not a lot has changed in the three years since I’ve been there except lots of new faces. I did run into one of the members that I was friendly with way back, though, and I got to thinking that he’s an interesting case.

Mike is a great example of how to make fitness a lifestyle without making it your life. He’s a big guy, likes to lift weights and does his cardio work, and stays in very good shape by most people’s standards. Here’s the thing, though: Working out isn’t Mike’s life.

Mike is a busy business owner with a significant other, kids, and whatever other hobbies he has. There’s no question he’s a busy guy. Even with that busy lifestyle and no matter what else is going on he comes to the gym on Monday, Wednesday, and Friday, and spends about an hour and a half or two hours there. His workouts and days of training are like clockwork. He doesn’t spend all of his time fretting about what he’s going to do for a workout, whether he needs 38 grams of protein or 43 with his next meal, or anything in between. He just comes in consistently and gets what he needs to do done. Training is what he does because he enjoys it, he stays healthy, and it’s a good social outlet (Mike can and will talk to most anybody).

What I’m saying is that you don’t have to make exercise rule your lifestyle, and that’s what holds most people back from successfully becoming fit. They feel that they need to radically change their life and devote every waking second to the gym, their diets, and their new fit lifestyle. That’s simply not sustainable for most people.

The trainers that you see whose lives revolve around fitness aren’t the rule, they’re the exception. We actively enjoy the pursuit of fitness, whatever form we gravitate towards. For us, this is our hobby. Some people collect stamps and read historical literature, I read about business and fitness. I read about these things and think about these things because I enjoy it. While I realize that these are enjoyable activities for me, I don’t insist that my clients follow suit as they might not enjoy them as much as I do.

Make fitness work for you, not the other way around. Take a lesson from Mike: Find a way to make fitness a fun activity for you, schedule time to take care of yourself fitness-wise, and follow that schedule. Then you’re done! Cross it off the list and head on to the next part of your life until you are scheduled to train again. Making fit decisions is a lifestyle element, but it doesn’t have to be your entire lifestyle. Make your fitness like clockwork and you’ll see real, lasting success.

-My relationship of the past four years has seperated.
-I moved from Charleston, SC to Charleston, ME (1300+ miles!)
-I have again been reminded that there are more cows than people in my home town.
-I’ve given up my vehicle (until I find a new one)
-I’ve gone over two weeks at one point without checking email (the horror!)
-I’ve given up my means of income, and now have to rebuild from scratch.
-I’ve been trying to spend as much time with my ill mother as possible.

There’s a lot more in there, but that’s the idea. Needless to say, life’s been pretty crazy.

Now, why should you care and what does that all mean to you?

All of this time has allowed me some perspective and time for introspection. I’ve come up with some things about me and some things about people that you might find interesting. It also means that I’ve got a renewed sense of vigor in regards to helping the most people possible. I firmly believe that through helping others I’ll best be able to help myself.

So that means that you’re going to get a bunch of my best, most effective, funniest, and poignant fitness information and lifestyle antics. Get ready for 2009, kids!

Things are pretty up in the air, and that’s going to make for an exciting 2009! I’ll be back to regularly posting within the week, so never fear there.

Regardless, I just wanted to wish all of you a happy and merry Christmas. If you don’t happen to celebrate Christmas than I hope that this is a great holiday season for you and that your health and excitement will carry to the coming new year. We’re going to be turning it up a notch and making you into your best yet!

-Isaac

I wanted to ask you a few questions. You are welcome to answer with a comment (I appreciate it!) or answer me privately by emailing your answers to me at Isaac “at” wilkinspower.com!

1) How can I help you in regards to your health and fitness?

2) What’s your biggest holiday fitness challenge?

3) How have you been able to overcome that challenge, or have you?

I can’t wait to hear from you!

Isaac

As I got to thinking about it, I decided that I should make it a full-blown program rather than just a couple of people here and there.

Here’s the catch:

Online program design and coaching is not a walk in the park. With face-to-face personal training, I can get a great read on a client and I can motivate them easily. Online, it’s harder to do that. Therefore, I’m not going to be loose with who I let in. I only want people who are committed to change! That doesn’t mean that you need to be accomplished (that’s why you need a coach) but if you want to work with me then you darn well better be willing to do your share. I’m pretty selective with who I take on as a face-to-face client, so you can be doubly sure I will be with this program.

Bottom line, I’m only taking ten people. I don’t have time to work with more than that, and I want to make sure that each gets top quality service!

Check out what’s involved and grab your application at:

http://www.wilkinspower.com/onlineprogram.html

I’m looking forward to reading the apps!

Isaac

free holiday micro workouts

It can be tough to fit your normal activities into the mix. Many people have a very hard time keeping their fitness program going this time of year because of their new obligations. I see it all of the time. People get stuck in the mindset that if they can’t get in to the gym and devote their normal hour or hour and a half workout time then they’ll just skip it.

I gotta tell ya, that doesn’t make a whole lot of sense to me. Fitness isn’t an “all or nothing” activity. Sure, in a perfect world you’d have all of the time in the world to drive to the gym, chat with friends, change, warm-up, lift weights, do some cardio, stretch, shower, change, chat some more, and be on your way. We’ve already established that this is not the time of year for that. Heck, looking at that list of activities, I’m amazed that some people can make it in even during the quieter times.

Look, here’s what’s going to happen if you go down this road:

-You’re going to work out far less than you normally would.
-You’ll be more open to suggestion when it comes to eating poorly. This goes hand in hand with missing workouts, mark my words.
-You’ll halt your fat loss/muscle gain, or even start losing the fitness results you’ve worked so hard for and already achieved.
-You’ll spend the holidays, which are already a stressful time, stressed out about your expanding waistline.

That doesn’t sound like much fun to me.

My word of advice to you is to think about some quick “microworkouts”. Do you think you can carve out 10-15 minutes per day? Well then you can get some pretty solid work in.

Here are a couple of solid ten minute microworkouts that will build strength, keep you fit, and pare that waistline down:

Microworkout #1: The Killer Three

Barbell Squat: 1×10 reps (30 seconds)
Flat Barbell Bench Press: 1×10 reps (30 seconds)
Rest: 45 seconds
Barbell Squat: 1×10 reps (30 seconds)
Pulldowns or Chin-ups: 1×10 reps (30 seconds)
Rest: 45 seconds
Barbell Squat: 1×10 reps (30 seconds)
Flat Barbell Bench Press: 1×10 reps (30 seconds)
Rest: 45 seconds
Barbell Squat: 1×10 reps (30 seconds)
Pulldowns or Chin-ups: 1×10 reps (30 seconds)

Total Time: 7:00 minutes

Microworkout #2: Cardio Blitz

Circuit:
-Jump Squats: 30 seconds
-Push-ups: 30 seconds
-Mountain Climbers: 60 seconds
-Spread-eagle Sit-ups: 30 seconds
-Jumping Jacks: 60 seconds
-Rest: 60 seconds

Perform two circuits for a killer nine-minute workout that you can do in your living room with no equipment.

Here’s to you keeping focused to finish 2008!

1. My family and friends, and their love and support.
2. My health.
3. Pie.
4. The fact that I live in the United States and have the ability to form my own destiny.
5. Thanksgiving in South Carolina = No snow.
6. My readers. I love when you guys write comments and send me emails. Heck, I’m just glad that someone reads my stuff.

Today’s the day to reflect on the good things in your life. What are you thankful for?

holiday fitness advice

It’d be great if it was just a couple of meals, right? Well, we both know it’s not. Sure you’ve got the big meals, but what about your holiday parties? Holy cow, all of that finger food and holiday drinks sure add up!

Oh man! I forgot about the leftovers! You can’t just throw them away, can you? Nope, you have to make use of them. Guess what? So does everyone else! That’s how all of this food ends up being brought into work and sitting in the break room… waiting for you to turn to fat. Sneak a couple of chocolates from the company candy bowl (you might as well at this point) and you’ve managed to put on a fluffy 5-10 pounds over the holidays. Ouch.

Here are three quick tips to help get you through the holiday season without gaining weight and keeping you on your fitness track:

1. Plan out your holiday dining. Make sure that you know (as much as possible) when you are going to be in a high-risk situation. If you’ve got a holiday party coming up or a big dinner to go to then be sure to keep your diet in check before that. Use these parties as your reward, just don’t go hogwild.

2. Keep up with your training. You’re going to get busy this time of year, no question about it. This isn’t the time to let your training slip because of your schedule, though! Even if you need to get up a little early or go to bed a little late, make sure to get your workouts in. They’ll keep you physically on track, burn up some calories, and help keep you mentally focused as well.

3. Invest in a meal replacement product. A variety of studies have shown that a quality meal replacement helps people lose weight. Now, I’m willing to bet that’s not because the meal replacement is some sort of magical potion (as the retailers would like you to believe), but a good meal replacement provides a great mix of quality nutrients at a low caloric cost. Swap out one or two meals per day with a good product and you’ll get all of the great nutrition you need, save a bunch of preparation time, and have it all in a tasty, low-calorie shake.

I like Prograde Nutrition’s Prograde Lean, and that’s what I recommend to my clients.

http://tinyurl.com/56k9or

There’s a couple of cool things about this product.

-It has more fiber than most meal replacements. Fiber is often overlooked in the diet and it’s important for a variety of health reasons. It also helps slow the digestion of your food, so you’ll feel fuller, longer.

-Prograde will take all of the busy work out of it for you! By signing up for their Smart Ship program they’ll send you an order every month like clockwork. You’ll save a bunch of money off the price of the product, and your shipping is free, with no contract. My clients who’ve tried it agree that it’s definitely the way to go. No more running out or having to fight your way to the store!

Check it out, and here’s to a happy but lean holiday season!

Isaac

PS I almost forgot! If you order before midnight on Friday, November 28th you can save 11% from your Prograde offer by using the coupon code: “thanks” all in lower case without the quotes. Check it out here: http://tinyurl.com/56k9or

PPS They’ve got a bunch of great products and some cool videos. Go to http://wilkinspower.prograde.com/ to check them out.