Raising The Standard in Music with Fitness

Now What?!....New Year's Resolutions for 2011 Problems?

2010-10-03T16:18:00.001-05:00

Greetings to you and I hope things are well. Today we're going to revisit a specific time earlier in the year 2010. A time when festivities, family, friends and celebration were abundant. Everyone was excited and anticipation was high that the new year would bring about good changes. So let's look at our New Year's Resolutions of 2010.

Sometimes to look at the past, you have to look at the present. It's the beginning of Fall 2010 now. All of those same celebrations and festivities are mere months away. Some even sooner! Where are you with your 2010 resolution standings? Obviously, I can't make you look at your standings without looking at my own. My resolution was to get below 180 pounds and make fitness a major priority in 2010. My current weight is 172 and I got my certification to become a personal trainer. I've met my goals for the year, so now I'm going a bit further to blast out the remaining 3 months of this year.

So, where are you with your resolution? If it was to get in better shape, lose 10 or 15 pounds, or start eating healthier, it's not too late! You still have 3 months before 2011. Some of these resolutions, if not all of them, will be a little harder now that football season is underway. It's easier to sit and watch a few games on Sunday than pop in a dvd and workout for an hour. That's ok. Football or no football, it takes discipline and consistency to make those resolutions stick the whole year. Soon, gym memberships will be up again. Good intentions will be up again. Then, when March, 2011, comes, gym memberships will be down again and good intentions will be forgotten.

Are you ready for the good news? Starting a program like P90X, RevAbs, Insanity, TurboFire, Body Gospel or Brazil Butt Lift today, October 3, 2010, means that you will cross the finish line of most of those programs before or within the first week of 2011. YES! You could have a brand new you and a brand new New Year's Resolution at the beginning of 2011. The only problem will be discovering what that new, New Year's resolution will be. What a great "new" problem to have? It will be a great "new" New Year's resolution, no matter what you come up with.

I want to help you have a problem coming up with a New Year's resolution in 2011. Let's be baffled together at the end of this year. My new 90 days of P90X starts on Monday, October 4th. Join me.

To the new you,

Brad Hafner (Fit2praise)

Mainstream Culture and P90X!

2010-08-25T11:34:00.000-05:00

Have you viewed the landscape of American culture lately? Well, you don't have to own a microscope or even a pair of cheap Tasco fold up binoculars to see P90X is rising like the sun on the horizon. Whether it's an office party, costume party, or Halloween, P90X is showing it's results on physiques everywhere you look. Sports icons, celebrity icons, politicians, the military and yes, even musicians and performers are using P90X to get in the best shape of their lives. Look into your circle of friends and acquaintances and chances are someone is having or had a recent "transformation".

Some may not have to look further than the local high school to find that P90X is shining brightly. Recently, my 13 year old daughter came home excited about what the high school marching band is doing in their routines for the upcoming football season. The flag corps is incorporating several moves of the Yoga X workout into their performances. If you are familiar with yoga at all, moves and poses like Warrior 1 and 2, Downward Dog, Reverse Warrior, Cobra, and Tree are to make their debut at the football half-time show on Friday evening in smalltown, USA. Tickets are in hand, not only to see the show but also because some of the football players have been using P90X in their training during the summer as well.

Put on your sunglasses and enjoy the view, people. That blaring sun overhead is P90X and it's casting a new light and leading the way for anyone to be fit and healthy. Your "transformation" is only 90 days away. Contact me to see how you can get 2 extra programs with your order of P90X for free. Copy and paste this address into your browser to see my profile and transformation. http://www.fit2praiesonline.com

Here's to your health,

Brad Hafner

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Top 10 Ways To Fire Your Boss

2010-08-03T12:56:00.002-05:00

There is a point that some people reach in their careers that truly sets them apart from the rest of the herd. My point was reached when I was overloaded, overstressed, and underpaid. I was done with deadlines for pennies. I was done being the slave to a job that I despised. So I had a choice! I could either find another job, and dedicate the next 10 years to that job, and then do it all over again or I could build my business with Beachbody and live life on my terms. Hmmmmmm…..tough decision right? The best decision you could make for you and for your future would be to fire your boss and work for yourself. The only difference would be, well, there are a ton of them so I won’t mention them here.

Number 10: Rip off your company logoed shirt, Superman style, throw it on the ground and say, “I QUIT!” I highly recommend it! Very fun. Most effective when you have an P90X or Insanity muscle shirt to wear underneath.

Number 9: Walk in to your boss's office and ask for a raise. You may get into the usual conversation of him asking you why you feel you deserve a raise. Turn the conversation back on him and ask him why he feels he deserves to have you as an employee. Just mess with his head. After his response, which might not be a good one, tell him he is fired and walk out of his office.

Number 8: Again, go to your boss and ask him for a raise. Again, you may get the usual questions along the lines of why you feel like you deserve to get a raise. He may even ask you how much you think you are worth, or what he should pay you. Tell him $2,000 a week, and by the way, you now only have a 4 hour work day! In the last 30 days, that is what I have made, except I only work 3 hours a day, Monday – Thursday.

Number 7: Go up to your boss and tell him that your sick of your daily 45 minute - 1 hour commute. Tell him you are shortening your commute to 8 seconds and will achieve this by working out of your home office and to not plan on seeing you around much anymore. This is more to just see what his reaction will be. Be persistent and serious with him. Then mention that you will be working for yourself and not him.

Number 6: Come in late one day and say, “My apologies. Yoga X is an hour and 1/2 long workout and I had to deposit my $14,000 check in the bank before I came in to quit. NAMASTE!"

Number 5: Just tell your boss that you can really no longer afford to work for him and that he is losing you money. Then give him your business card and walk out.

Number 4: Tell your boss that your time is too precious to spend away from those you care about. "I run a very successful home business. That means I am at home, with my family, working only three hours a day."

Number 3: Throw yourself a going away party the day you plan on leaving your job. Make sure all your co-workers know about it and let it be a surprise to your boss.

Number 2: Tell your boss that today is your last day and volunteer to stay the two weeks just to be polite. But then reiterate that today is your last day! He will be a little confused.

Number 1: Just walk in and say that you're a coach for Team Beachbody, a successful home business, and say, “You’re fired!”

So there you have it. If you have any other ways or ideas of how to fire your boss, post a comment and we will see how many good ones we can come up with. Seriously though, the day I fired my boss was the best day of my working career! Be smart though. Don’t just fire your boss if you aren’t self-employed and part of a business opportunity that is profitable enough to do so. I can definitely help you in that arena! So, fire you boss! Let someone else be the employee.

If you want to know more about how to become a coach on my team, go to http://www.fit2praiseonline.com and see how easy it is to become a coach and get on the path to firing your boss!

In Health,
Brad

Tony Horton's 11 Laws of Fitness

2010-05-31T17:14:00.001-05:00

Hey everyone. Summit 2010 in LA was amazing! The last day, Tony Horton talked to all the coaches about his 11 Laws of Fitness. Print this out and laminate it! Stick it someplace where you see it everyday. It has helped me and I know it will help you too.

Variety: Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.

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.

Intensity: YOU'RE TOUGHER THAN YOU THINK. The fear of pain or injury from working out is a mindset steeped in failure. 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 the three work together as a triad that creates a platform for success. The programs provide variety. Your plan will keep you consistent.

Purpose: Your purpose is to have a better life. Exercise and eating right help you feel better. When you feel better, you do more. When you do more, you meet other people. A healthy lifestyle gives us the energy to be better than before. We want to participate, share, communicate, and build a community have purpose in our lives. If you had never found Beachbody, you might be right back where you were isolated, with nothing to share, no purpose, because you weren't doing anything with anyone.

Reality: Why do we want life to be different than it is? Why do we think about who we were and who we're going to be more than who we are? We certainly talk a good game about who we are now. Why do we try to predict the future with the hope that wishful thinking is enough to change it? Life is NOT the way it was. It's the way it is. Life is not our fantasy predictions of the future or our glory days of the past. Life is that thing that is happening to you as you read this. We fall into the trap of living in the past and future because right here is not good enough. Back then and up there are keeping you from right now.

Sports: Take the focus off of weight, inches, and body fat percentages and put the focus on MOVING - from dancing, rock climbing, and mountain biking to table tennis. I love that ping-pong! Think in terms of "can do" instead of "look like." Sports are fun and help develop balance and coordination which in turn accelerates your results. Jump, kick, run, spin, throw, skate, shoot, hit, score, compete . . . PLAY!

The Plan: SCHEDULE ALL WORKOUTS IN ADVANCE. This creates accountability. Plan an entire month ahead of time. Try to schedule as many workouts as possible with friends who have similar goals. WOWY was developed so that we could find an easy and effective way to stay accountable and work out together. Now we've got people in Trumbull, CT (my hometown), doing Power 90 at the same time with people in Hollywood. That is cool!

Sleep (and stress): Stressed out, sleep-deprived people don't eat right and exercise regularly. Stress depletes energy, strength, and desire, while poor sleep habits affect your moods and immune function along with cognitive and motor performance. Burning the candle at both ends makes it impossible to be fit and healthy.

Loving It: Exercise and workouts involve commitment, determination, planning, consistency, and intensity. If you don't like what you're doing, there's no way on earth you'll succeed. Enthusiasm is a very big piece of the puzzle. Get creative and stay curious. If you enjoy doing Power 90 exclusively and it works for you, then keep doing it until it doesn't. If you get part way through P90X and it's not your cup of tea, then stop, and do something else. Something's got to bring you back day after day, week after week. Love it (tolerate it) or leave it.

Flexibility: Flexibility is the fountain of youth. Flexible people are much less prone to injury. Yoga and stretching allow you to bring more intensity to your workouts. Flexibility is the key component to becoming less vulnerable and more durable. Aging has a funny way of making everything we do harder. Staying limber and flexible is the way to prevent that from happening.

Food and Supplements: You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet.

Thanks for checking out my blog. You can also visit http://www.fit2praiseonline.com to learn more about me. You can also join my team of coaches that are helping stop the trend of obesity in America, one person at a time.

In Health,

Brad

Changing Time Signatures

2010-05-16T14:50:00.000-05:00

Great day to everyone! Thanks for stopping by to check out my blog. Today is going to be a little different than normal.(Like normal has ever been like me anyway!) The title of this blog is definitely music related but the content is going to be more metaphoric in application.

Changing time signatures in a song is often used to change the feel of a song or to introduce a new theme in the composition. I realized in April of 2009, that my life was in the 4/4 time signature. I would get up, make coffee, get the kids dressed, take them to school, go to work, come home...and the next day start all over again. Most people are in this type of rhythm with their lives. My time signature was begging me to change. I started to investigate becoming a coach for Beachbody, the company that makes P90X and Insanity. So for a cool $39.95, I became a coach, which is still the same amount today. What I did not realize is how big the company vision was and how quickly this company is going to grow, even in a terrible economy. I've never regretted it. Watch this presentation. It says it all.

If you made it all the way through the 25 minute presentation, hopefully you know more about the company I work for. But more than that, maybe you are hearing that you are stuck in 4/4 time! If you want the music to take a turn or the feel of your life's song to change, find out what it's like to be a coach with me. I'm having a blast helping others get in the best shape of their lives and making money doing it! Join me!

To your health,
Brad

Build A Groove with Nutrition and Exercise

2009-12-13T16:03:00.002-06:00

Have you ever committed to working out for a time, but never got the results you wanted? If you have, you're in the 90% of all people that purchase the gym membership around the time of Thanksgiving and Christmas and quit around the third week of January. There are many reasons why people quit going to the gym; Your favorite machine is always busy, it's too far to drive, women feel self conscious of men staring at them, your friend that committed to this program with you can't go today. My excuse was "There's no time to go!". If you're a touring musician, it's a hassle to even attempt going to a gym. For most though it's finding that groove to keep you going isn't there because the results don't come fast enough.

There are 3 things to do to help you get into the best shape of your life. Two of them you've heard your whole life, diet(nutrition is a better word) and exercise. The third is getting your body away from an acidic level and back on the basic side of the PH scale. It's also called detoxification.

So lets build a groove! Think of this as a power trio. Each musician, the drummer, bassist and guitar player can all stand alone at anytime, but their effectiveness is best when they are one in the pocket of the groove together.

1. Detoxification is the drummer! He's the foundation to the whole groove. Often the drummer will click off a song to get everyone on the same tempo. This is so important and often overlooked by those that want the change to their body to come quickly. Don't bother heading to GNC to pick up one of those "detox in 24 hours" products. They often have a negative effect on your body or don't work. The proven product that is most tauted for helping detoxify your body is blue-green algae. A 30 day supply of these supplements is around $4 a day or about $120 a month.

2. Nutrition is the drummer and the bassist together in the groove. The drummer and the bassist playing together are now one and synergy is happening. The nutrition you provide needs to be the best quality possible and the right amount. If the fuel is bad then don't expect great results in your workouts. Your body uses the fuel you've provided and needs to be replenished quickly after a workout. The window to do this is about an hour after your workout. If you take in enough of the right fuel then you won't "bonk" or sputter out during your workout.

3. Exercise is the guitarist intermingling within the groove the melody, the movement, the vehicle that progresses the groove from tension to resolution.

Here's my recommendation: For detoxification and nutrition use Shakeology. http://www.shakeology.com/fit2praise
Remember how much the blue-green algae pills cost? Shakeology is your complete nutrition plus the blue-green algae is in it for the same price. A much better deal.
For the long hours of travelling on a bus in a close confined space, I recommend 10 Minute Trainer. http://www.beachbodycoach.com/fit2praise Find it all at my site addresses above.

To your health,
Fit2praise

Drummers, Bassists, Calories.....OH MY!

2009-11-17T00:08:00.002-06:00

Some of you guys that are touring musicians keep asking me this question: "How am I supposed to adhere to such a structured nutrition plan, like P90X, while I'm on the road? My workouts are suffering because of it."

It's a fair question. It's not easy when the green room has been set up with 3 or 4 different snacks that are very salty, very sugary or both. Most of you touring guys have a rider that asks the venues what to have set up before you even get there. I'm obviously not addressing you guys since you can choose what you get.

To all the others bands that still help load and unload all of your own equipment and lights every time you play, this is for you.

1. I suggest that you find a decent heart rate monitor with a feature that shows how many calories you've burned. It's an excellent tool to help you discern great information you need to know during your work out like your zone heart rate and amount of calories burned. (Click on any of the buttons or banners on this page and it will take you to my website where you can find one.) You can find them without the chest strap too. If you are loading in and out this is the tool that is going to help you adjust the amount of food you eat and what kinds.

2. At load in/out (you decide which one) set up the heart rate monitor timer to count calories your body is burning. When you're done with setup, write that number down.

3. During sound check, sing/play/perform exactly like you would in front of your fans, with the heart rate monitor set up to count calories.

4. Double your first or last calorie reading and add the second reading to it. How many calories did you burn during these activities? Obviously, a percussionist or drummer is going to burn more than a bass player, unless maybe your name is Flea from the Red Hot Chili Peppers, because of the nature of the instrument that is played.

5. Adjust your nutrition to add some of those lost calories back to maximize your workout. I tend to reach for the whole almonds or something with all natural peanut butter in it when I need a calorie boost and that seems to work.

6. This is my favorite way to adjust my calories. I do it with Shakeology. It is a great way to get that needed boost before a workout and it also completes your nutrition for the day. I suggest you get the chocolate and add coffee to it first thing in the morning. Here's a short video that shows you that any klutz can do it...ME!

Find out more here:

I hope this helps with nutrition while you're on the road. Cheers!

Fit2praise
http://www.beachbodycoach.com/fit2praise

3 Reasons Why Pro Musicians Should Practice Yoga!

2009-11-04T00:34:00.008-06:00

Here's a special message on yoga from Tony Horton, creator of P90X.

Whether you blow a brass or woodwind instrument, play electric guitar for Toto or play cowbell for Blue Oyster Cult, your body, mind and spirit could benefit greatly from the regular practice of yoga. As we all know, travel is rough on the body and causes stress, especially in the lower back and lower extremities if traveling for extremely long distances. Add the mode of which transporation is being used and the pain can get a little better or a little worse. Here are three reasons to add yoga once a week to your routine.

1. Yoga shortens recovery time.
Go ahead and run your scales for F# melodic minor, or trade eights with your bass player in the saddest of all keys, D minor! But until you make sure you save 30 to 45 minutes to put Yoga into your weekly routine, you are going to discover that the wall of fatigue you see in the side view mirrors is closer than it appears.

2. Yoga promotes endurance.
Does this mean that guitar players that practice yoga regularly will be able to play extended solos in their nightly sets like Alex Lifeson or endure an amazing drum solo like Neal Peart? Yes, that is what I mean. You won't be a virtuoso like those two awesome players without some practice on your instruments...ok, maybe lots of practice on your instruments. But the ability to last longer while in the act of performing live is a definite advantage to be had. Many triathletes use yoga to boost their endurance or longevity.

3. Yoga prevents injury.
I hear stories all the time about musicians who have given up their love of playing an instrument because of injury. Joe Satriani ices his hands down for 20 minutes before hitting the stage because of past injuries when he was younger. The principle is simple. Take care of your body and it will take care of you. Tony Horton, the creator of P90X says, "Yoga is the fountain of youth." We all want to play and enjoy our instruments for as long as we can. It's hard to do what we've been called to do if we have injuries, especially if we play for a living.

There you have it. 3 reasons why professional musicians should practice yoga. Do you have questions? Maybe you need a Yoga exercise routine that is right for you. I recommend "The Fountain of Youth" in Tony Horton's One on One series, or his newest one, "Patience Hummingbird" from the same series. You can get all the information and buy those yoga workouts by logging on to this link: http://www.beachbodycoach.com/fit2praise Namaste!

Preview the "Patience Hummingbird" workout:

Hello and welcome!

2009-10-21T22:56:00.001-05:00

Welcome to Raising the Standard. My focus is to help professional Christian musicians, praise and worship leaders, and even regular Joe's and Jane's get into the best shape of their lives.

Some of you may be touring professionals that know too often, food in the green room (fellowship hall or back closet closest to the stage) is often a bowl of M&M's or Granny's special cabbage soup. Even more laughable is the amount of space to yourself on a bus or van and trying to exercise for 45 minutes is a lofty idea instead of a reality. Don't fret! I'm here to help you. As a Beachbody (the company that made P90X) coach, I have access to various programs and nutrition ideas to help you get the most out of your ministry while maintaining your health, getting healthier on the road, in your office or most importantly, in the time available to you daily.

Someone right now is thinking, "What's the point of trying to exercise while on the road?" That's a great question and I'm glad you asked. It's been proven over and over again that exercise relieves stress and we know how annoying drummers can get! No one wants to lose a friend or colleague. Exercise offers that outlet that will lower the chances of you feeling the need to look for a new drummer before the first set is over.

One of working musician's favorite things to say when asked "What are you doing now?" is, "I'm living the dream." Are you really? Have you wanted to lose the belly but just haven't had the means or motivation to do so? That's just surface stuff. What about lowering your blood pressure, cholesterol or just overall wanting to feel better? I'm gonna post nutrition and fitness tips to help you achieve your goal.

A plan is necessary for change to occur. Proverbs 29:18 says, "Where there is no vision the people perish". So write down your reason or reasons for getting into better health. Post them here and allow me to assist you in your efforts towards that goal by coming up with a plan. I want to know your stories.

Ok...till next time, keep the Son in your eyes!

Brad Hafner (Fit2praise)