- Created on Wednesday, 09 November 2011 22:32
You Know Who You Are.
- Created on Monday, 07 November 2011 23:52
I don't workout everyday but on the days that I do I make it a highlight of my day. Like most people I want to get the most out of my training and not waste my time and effort.
Would you like to know how I do it? For me it's a simple pre-exercise exercise that I start performing hours prior to starting my workout. Knowing that the body's main limiting factor is the brain I prepare by getting my mind into it. Before going to sleep I say to myself that "Tomorrow I'm going to have a great workout."
In the morning when I look at my schedule for the day I don't just see an opening when I'm going to the gym. Instead it's the time when "I'm going to have a great workout." When I'm changing into my workout clothes and hydrating I'm telling myself that "I'm going to go have a great workout." And once again as I walk into the gym I reinforce in my head that "I'm here to have a great workout." And for me this works.
Try it for yourself. You've got nothing to lose, but you do have the opportunity to take your training (and fitness and physique) to new heights.
What about you, do you have any rituals that get you mentally prepared for exercise? If you do and you'd like to share please leave a comment.
Comments are always welcome but before you do please read this.
- Created on Thursday, 27 October 2011 22:41
Well? You read the title. It's in all caps not because it's a request but a command. If you have time to read this you can take a few seconds to do it. Not minutes, just seconds. You don't even have to get off your seat. Try it.
Lace your fingers together, extend your arms out straight in front of you and rotate your shoulders and wrists inward so your palms are facing forward(away from you.) Now press your palms forward letting your shoulder blades separate as your shoulders move forward. Take in a deep breath and as you exhale relax out of the stretch. Felt good huh? Plus it didn't take up much of your day did it?
Stretching has been getting a bad rap lately due to studies on athletes using variables that to me didn't make a whole lot of sense. I've yet to meet a golf fanatic that would spend an entire 20 minutes stretching before teeing up. And unless you are training for sprinting or some sport that has you jumping or changing directions on a dime many of these studies may have very little to do with you and your goals.
If you've got a pet or pets watch them when they get up. Animals have stretching down to a science and they didn't study it in a lab. They hold it for a few seconds not a ridiculously long session then get moving(or go back to sleep.) And yes, even without a thorough warmup. Take a cue from them.
Stretching, when done right has great benefits, is safe, doesn't require any equipment, and doesn't require a great deal of expertise or time. So why aren't you doing it more often?
Comments are always welcome but before you do please read this.
- Created on Thursday, 01 September 2011 15:37
If you found my blog by searching for San Marcos personal training, North County in home training, Carlsbad, Vista or Oceanside personal trainer or any combination dealing with fitness, exercise, or the north county neighborhoods I serve then this post probably doesn't apply to you. Same for those that arrived by googling site enhancement oil, The Biggest Loser, fat loss, or any genuine health or fitness related topics. If you're here from a link from a comment I posted on your blog, or from my facebook page then this certainly does not pertain to you.
If you found aaronharrisfitness.com/blog by way of searching for joomlacomment, allintext, ubbcode, intext, intitle, inurl or any other comment form related search please take note. I understand your goal of SEO and link building but if you think my blog is a free bulletin board for your SERP and Alexa inspired goals save your time and mine. My blog is not here to promote your knock off Ugg boots or coach handbags, your mortgage loans, or your counterfeit Nikes. I will delete those posts if they somehow happen to get automatically approved.
I also will only publish comments from users with actual names. No more search engine terms or phrases for names.
If you do want to leave a comment be sure to read the entire blog I posted, contribute with conversation pertinent to the post and use your name or an alias that you would use in a face to face conversation.
- Created on Saturday, 27 August 2011 11:24
Season 12 of The Biggest Loser hasn't even aired its first episode and already I've got a crick in my neck from shaking my head. Now that Jillian Michaels has left the show, again, the producers must have felt the need to keep the male chip-eating-sofa-slouches' viewership. And what better way than sex. Which is why having Anna Kournikova as a trainer makes sense. Not because she's a qualified fitness professional. Not due to her advanced certifications and years of experience helping obese people shed inches and pounds of fat (let's not forget she was on the show before and made the contestants sweat on the tennis court.) Nope, those are secondary. What is important is that she looks good. And she's fit, being a former athlete and all. Well she appears fit anyways. And since she has all that experience in sports she obviously can train people. That goes without saying.
So in keeping with their reputation as a show that is more concerned with getting people to watch to boost ratings to boost ad slots to boost profits over giving those in need some sound, realistic advice on losing fat The Biggest Loser remains champ as the worst misguided thing to happen to exercise and fat loss in the 21st century. Congratulations!!
Click here to watch Anna's interview about joining the Biggest Loser. She goes into great detail about her fitness qualifications and professional training experience.
- Created on Wednesday, 27 July 2011 21:43
I was having a great workout this afternoon, as usual. I got to the gym later than I normally do. The business was closed so I knew that most likely the place would be completely empty. That's one of the things I love about the place, its solitude. That along with the "old school" feel, the chamber-like ambiance that reminds me of my old basement gym growing up.
I was upstairs, only had two exercises to go. The lights weren't on, just the sunlight coming in from the window, door and the flicker of the ceiling's turbine vent. That's when I encountered the new member.
I'm an easy going guy. Up until today I got along real well with all the members and the workers of the business. I know most of them by name. Except for the new member. I'll call him Ben. If he was white I'd call him Socrates. Race isn't a factor if you don't have this figured out yet. I guarantee Ben isn't paying to use the facilities.
Even though I rarely need to resort to a Plan B at the gym, Ben was able to make me do so. I was just about to start my next to last set when he caught my attention. He was quickly moving to the machine I was about to use. At first I thought the light from the moving vent was playing tricks on me. But no. Ben's unmistakable appendage let me know right away that my workout wouldn't go on as planned.
It seems my presence screwed up his plans too. He hid behind the old water fountain waiting for me to leave, or possibly waiting for me to get engrossed in my set and scare the crap out of me. I went downstairs and cautiously finished hoping that Ben would stay upstairs. I wasn't as focused for the last two exercises as I normally would be, but it was still a great workout.
- Created on Monday, 25 July 2011 12:27
I dare you to find any fitness or workout magazine that doesn't mention that you should eat 5-6 meals/snacks a day. It doesn't matter if it's about gaining muscle or losing fat, the prescription is universal. I'm even guilty of suggesting it myself. And occasionally I still do, but only after taking something very important into consideration- the individual I'm talking with.
Here are the factors I consider when discussing meal timing and frequency.
The individual's schedule. Are you capable of getting in 5 - 6 meals/snacks each and every day? Some situations and work setting won't allow a 6 meal a day schedule. And in some cases I'll advise to not try it. An example is a past client who is a surgeon. Some days he could easily fit six meals into his diet, others he was lucky to get three full meals. His case was one where it wouldn't be best for his body to get accustomed to frequently daily feedings. I think that's the last thing some of his patients would want.
The individual's dedication. Not every person that hires a trainer has the dedication, discipline and drive to exercise and diet as well as their trainer. Some trainers ignore this fact and set their clients up for frustration and failure. If someone has a tough enough time preparing and eating a decent healthy breakfast how is forcing them to prepare another 5 feedings worth of food going to make things better? In this situation getting them to consistently eat three balanced healthy meals a day is a good approach.
Their culinary skills. If someone can't cook, doesn't have a family member that can or will do the cooking then here's another sticky situation. Most cases they'll add a MRP bar and another trip to a restaurant to reach meals 5 and 6. If these trips are through the fast foods' drive thru that can be disastrous, even if you think the choices are healthy.
If someone is limited in the items they do know how to prepare there's the possibility of boredom and noncompliance. This can lead to bad choices. Once again I want to emphasize the importance of preparing your own food whenever you can. It's the best for you.
Food relationships. Some people live to eat while some eat to live. Again, here's where trainers, dieticians and nutritionists need to step back and look closely at the individual. If portion control can help the client get to their goal that may be a better focal point than splitting up the feedings based on the clock. For some people it becomes a burden having to plan out 42 meals for a week. The last thing someone trying to lose fat needs is the stress of stressing over food.
Some people love to eat out. This is something that can make a multiple meal diet plan difficult to adhere to.
The individual's knowledge of nutrition. Setting up and sticking to a diet, whether it's for losing or gaining inches requires research, planning and reevaluating on an ongoing basis. If it was easy for everyone I not only wouldn't need to write this I would probably have a different career and there wouldn't be so many articles online telling you to eat 6 meals a day. What it comes down to is doing it right. Some people do, some don't. Again, it may be better to get someone to learn to properly nourish themselves three times a day instead of having them worry over 6 properly prepared meals or snacks.
One other thing I need to add is the lack of science behind the mini meals suggestion. I first heard of this decades ago reading Muscle and Fitness magazine. It's a common practice among competitive bodybuilders and fitness athletes who carry high amounts of muscle(which require lots of calories to maintain) and need complete control over their body composition. These people's bodies are their livelihood. They may workout multiple times in one day. This is not the case of the average person wanting to get in better shape. Somewhere this advice has gone mainstream.
I have searched online for the one definitive study showing how more muscle mass is gained or fat cells are shrunken by this way of eating. I never found it. If you have the name of the study or can provide me a link please share it. I would appreciate it. Until then I see it as nothing more that anecdotal.
Do you eat 5 – 6 times a day? Have you been able to stick to it and have success? Please leave a comment below.
- Created on Sunday, 03 July 2011 23:24
Have a happy and safe holiday.
- Created on Saturday, 02 July 2011 15:21
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- Created on Wednesday, 29 June 2011 22:21
In a previous post I mentioned how easy it is not to see the positive changes that are taking place on a daily basis. You may not see that 1/4 inch change in circumference when you look in the mirror or the normal daily fluctuation in body weight may lead you to believe that you're wasting time.
A simple solution is to get a notebook, pen or pencil, and a camera. If you haven't taken before pictures and you're still working toward your goal it's never too late. A current photo will be a visual reference that you can compare your future self to.
Keeping a simple workout log will show your improvements in strength and fitness over time. This can be a real motivator to keep you exercising regularly. It can also show your weaknesses and where you need to place more emphasis during your training. One thing to keep in mind, if you already have the motivation to train regularly, is that adding the task of keeping a workout log might be a burden that you don't need. For some people, like myself, mental tracking works just fine.
Remember those SMART goals I told you to put on paper months ago? Refer to them now. Have you met some of your short range goals? If you have, and you're still following these posts an important goal- exercising regularly can probably be considered met at this stage.
The key is to use these references to check up on yourself from time to time and see the progress you've made. Seeing the positive effects from exercising and eating right will inspire you to keep moving forward and make 2011 the last year for making the same resolutions over and over. If you have any questions, suggestions or other comments please use the comment form below.
Congratulations and Good Luck!
- Created on Monday, 06 June 2011 21:29
The powerful influence of marketing has a big impact on people's fitness endeavors. It's frustrating to hear or read about the incredible results someone made in just 30 days using whatever product is being advertised when you're not seeing the results you want at the same rate.
Keep in mind that most of the marketing is not as it appears. Don't be fooled by the not typical results and claims.
Focus your attention on you. Keep clear in your mind all the good that is coming from your efforts. While the mirror or scale may not show the reflection or reading you want there are many great things taking place inside you plus other things you might be overlooking.
The fact that you're putting forth the positive effort to make a lifestyle change by adding exercise and a healthful diet is a major undertaking that deserves big credit. You have to change your habits before your health and physique will change. Also keep in mind that change starts from the inside first. Your cardiovascular fitness will improve before major inches or pounds disappear or appear. Think back to your energy levels and sleep patterns before you started working out and eating right. Chances are both have improved drastically.
Make a big deal of any compliments you receive. While you see yourself everyday you may not notice subtle changes that are occurring as much as someone that sees you infrequently. If they have noticed that means you are making progress and others can see it.
Keep a positive attitude. Don't dwell on the negative. Remember your brain is in charge. If your mind keeps the right attitude the body will pay attention and follow the brain's lead.
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