By Josh Bowen, on Thu Jan 30, 2014 at 8:30 AM ET
Without consistency there is no progress
Story time.
When I was an exercise science student at the University of Kentucky, I had to take swimming in order to graduate. Why? Who knows but also would think it would be difficult. I’m not an avid swimmer, I do better under the water than on top but I absolutely hate cold water. I freeze easy and it’s hard for me to move any part of my body. The very thought of cold water makes me cringe but I needed this class to graduate and I was taking it in January no less. The first day of class the teacher throws us in the water to see where our “skills” were. Back stroke, front stroke, butterfly all your favorite Olympic disciples were graded. She would decide if we needed to be in the class or would need to drop it. I couldn’t of done worse. I damn near drowned in the water and ran out of gas easy because it was so cold. Did I mention I don’t do cold? Anyway, the next class the teacher pulled me aside and asked me to drop the class. Appalled, I asked why and she replied “you don’t have the skills to pass my class.” I told her I wouldn’t be dropping her class and I would show up an hour early everyday to practice. Her reply, “good luck.” Seriously, who makes swimming hard?
So everyday I showed up to the UK aquatics center an hour before class to practice my strokes. I braved the cold weather and cold pool, to get use to it so I could show this teacher she was wrong. I was consistent and with my consistency, I saw progress. Real progress. So good I amazed this teacher and I got an A in the class. Now, everyone should get an A in swimming, that’s not impressive, the point is I was consistent and I got better. Much better. We have to apply this principle to fitness. You can’t expect great results with minimal effort. The infomercials lie to you. Using a Shake Weight is not going to help you lose 15lbs, it’s just that simple. But also with that, you can’t expect significant results if you are not consistent in two areas:
1. Your workouts
2. Your diet
So here are two strategies to help with consistency as we make this fitness journey together:
1. Commit less- This may sound weird but as I’ve said before we often commit too much too soon that it becomes sensory overload and we quit. It becomes too much to maintain. Had I told the teacher I would be in the pool five days a week, there would be no way for me to keep that pace consistent (nor would I want too). Commit to what you think you can do. This works for your nutrition as well. Commit to eating one vegetable at dinner, 3 nights per week. Any one can do this. This creates momentum. There is great value in little, everyday successes. Foundation is always something to build off of.
2. Commit more- Contrary to the above, some people may be able to commit to more because they are ready for more. If this is you make consistency a commitment, a marriage. Start what you finish and don’t let off the gas pedal.
In order to see progress we NEED consistency. It is vital to anything we want to accomplish.
By Josh Bowen, on Thu Jan 23, 2014 at 8:30 AM ET
Cancer
A word that strikes utter fear in people. And with good reason. As you see above the statistics are staggering. Every year, cancer becomes more and more prominent. In comes in all faces and types, packaged differently to wreak havoc on the human body. This post is not so much about the stats or what causes cancer but what can we do to prevent or slow the progress of this problem. This post is not to show you how smart or not smart I am as it relates to the disease. This about my grandfather, who is 88 years old and is putting up the fight of his life against several types of cancer. Over the past several months, I have seen the personal struggle he has gone under and the downward spiral of an independent country boy. It took hold of him and it will not let go. It is tough to watch but it shows how tough he is to continue to put up a fight against insurmountable odds.
This is also about my beliefs. Something that I often catch strange looks for and snide remarks about. However, I firmly believe in my heart of hearts that all things are possible through fitness. It is our fountain of youth, protector of disease and an absolute must for the human body. My motto is all things through fitness, it is the name of my website and is etched on my skin. I believe it because I have seen it.
Read the rest of…
Josh Bowen: The Cancer Fight
By Josh Bowen, on Thu Jan 16, 2014 at 8:30 AM ET The new year opens up the flood gates of new gym goers, all with the mission to get in “shape.” Many of these gym goers have never worked out before and have never been to the “gym.” This is a new playground, a new adventure and a new experience. Many will be intimidated and may do things they don’t know are wrong. So with a little fun, I have compiled a list of “rules” for your gym experience. Here we go (print these off and take them with you!):
1. No one is staring at you…they are staring at themselves.
Not really a “rule” but a statement! Believe it or not, people are not staring at you working out, in fact they are staring at themselves. Why do you think they put mirrors up? To check our form? No! To check if we are showing definition in the triceps. Duh!
2. Re-rack Your Weights
One of the first rules we learn as a child; if you bring your toys out, you have to put them back where they came from. You take the 5lbs dumbbells across the gym to do hammer curls, take ‘em back Jack!
Read the rest of…
Josh Bowen: Rules of the Gym
By Josh Bowen, on Thu Jan 9, 2014 at 8:30 AM ET “Procrastination is the assassination of motivation”
Time is something you can never get back. Once it is gone, it is gone forever. It is our most precious resource. So why wait? Why wait for anything, knowing what we know. The answer probably falls down to priorities and things that get pushed to the back of the line, tend to be less of a priority than others. I do this with opening the mail. It is literally, one of my top three most hated things. I will push off checking my mail for days, sometimes weeks. Why? Because it is not a priority to me. If it were, I would open my mailbox everyday and sort through it. People treat fitness, like I treat the mail. Its something we can do tomorrow, or Monday or the first of the month or the FIRST of the year! People treat it like the red headed step child of their lives or like I treat the mail. The bad part about it is, I can open my mail anytime and it will always be the same, YOUR time on earth is precious, there won’t always be tomorrow.
Now, not to get morbid because that is not the point but procrastinating doesn’t get you anywhere. It wastes time. And by wasting time, we get further and further away from where we want to be. Today is December 4th, 2013 and I know there will be a large percentage of people that read this that are waiting until January 1 to start their fitness program. Why wait? I won’t bore you with trite statistics about New Years Resolutions but the proof is in the pudding. More people fail than succeed. I’m here to help you succeed and take action now so when 2014 makes its appearance you are already on the road to success. Here are some action steps to take:
“A journey of a thousand miles starts with one step”
Step 1- Start. There is nothing magical about starting on the first, a Monday or a new year. Literally nothing, other than psychological. Get out and start moving. You don’t have to go purchase a gym membership or buy fancy workout equipment, but do something. Walk, run, bike, lift weights, yard work, something, anything to get you moving.
Step 2- Start small. There is no need to go all out. Life is all about momentum. Instead of committing to working out everyday, try 2-3 days. Build up your tolerance and your confidence. If going to gym is not your thing, start working out at home. Just do something.
 Step 3- No analysis by paralysis. Google fitness and you’ll find anything and everything you could ever want to know. Theres too much information out there. Hence the reason why I wrote the “12 Steps to Fitness Freedom” In my book I take all the jar gain and all the rhetoric and condense it to a nice 12 step process. Shameless plug, available January 7th!
Step 4- Have fun. Do something you like to do. You like to dance try Zumba, you like to life heavy things (best way to get into shape in my opinion) do that. The point is to do something. Obviously some thing’s are better than others but my suggestion is always to get started now, never to wait.
Bonus
Step 5- Personalized fitness. Everyone needs guidance particularly with things we don’t know much about or can’t seem to motivate ourselves towards. Even I need help with my fitness. Go see a personal trainer. Interview them and see if it may be a good fit. If you want more information about me click on this link
2014 is right around the corner but 2013 still has some legs to it. Make the most of the time we have.
Now drop and give me 20!
By Jonathan Miller, on Fri Jan 3, 2014 at 3:00 PM ET I am proud to announce the latest entry in the growing library of The Recovering Politician Books: Josh Bowen’s “Twelve Steps to Fitness Freedom.” A longtime Friend of RP and contributor to The Recovering Politician, Josh was recently named by Life Fitness one of the top ten personal trainers to watch in the world.
While I have the opportunity to work out with him twice a week, you can now glean all of his wisdom in less than 200 pages. If you are like me and have made a New Year’s resolution to get it better shape, there is no better way to fulfill it than to follow Josh’s advice.
Here is an excerpt from my Foreword.
 Click here to review and purchase I can imagine one of your first questions when reviewing this book jacket was: “What in the %$#&*$ is a ‘recovering politician’ doing publishing a book about fitness and physical well-being?”
Well, from a thematic standpoint, Josh Bowen’s ‘Twelve Steps To Fitness Freedom’ fits well into the mission of our Web site, TheRecoveringPolitician.com: As our former politician contributors proceed on their own post-politics second acts, we aim to empower all of our readers to launch their own second acts, with the whole toolkit of good health, high quality of life, and overall happiness. It’s no wonder, then, that Josh Bowen’s Thursday columns at our Web site are among the most viewed by our readership.
But from a more prosaic perspective, this particular recovering politician would have never made it into his second act if it were not for Josh Bowen. When we first met about a decade ago, I had an upper back pain problem that nothing could resolve – I tried massage, reiki, energy healing, chiropractic treatment, acupuncture, you name it. So when I walked in my local gym and met a buff, tattooed physical trainer, you can imagine that I was initially skeptical. But after several months of strength training, Josh’s instruction was invaluable, and I have never since suffered that pain.
Fast-forward several years, and this middle-aged mess developed a new lower back disc issue. But of course that wasn’t all; my 40s had been plagued with all of the typical issues of my age group: low energy, less stamina, and that infamous flat tire of belly fat. A decade wiser, Josh prescribed a holistic program for me, including diet, supplements, and of course, his carefully monitored strength-training program.
 Through his wealth of experiences travelling the country training physical trainers, and his voracious reading of all of the latest scientific and physiological studies, Josh Bowen is as good as it gets in helping his clients reach their fitness, health and wellness goals. I know I couldn’t have done it without him, and I expect that you will find invaluable advice in the pages that follow.
Josh Bowen’s careful instruction and deep personal concern for his clients has worked for me. And I bet this book will work for you as well. So that’s why this recovering politician has published this important book. Proudly. Enjoy.
By Josh Bowen, on Thu Jan 2, 2014 at 8:30 AM ET  Story time.
When I was an exercise science student at the University of Kentucky, I had to take swimming in order to graduate. Why? Who knows but also would think it would be difficult. I’m not an avid swimmer, I do better under the water than on top but I absolutely hate cold water. I freeze easy and it’s hard for me to move any part of my body. The very thought of cold water makes me cringe but I needed this class to graduate and I was taking it in January no less. The first day of class the teacher throws us in the water to see where our “skills” were. Back stroke, front stroke, butterfly all your favorite Olympic disciples were graded. She would decide if we needed to be in the class or would need to drop it. I couldn’t of done worse. I damn near drowned in the water and ran out of gas easy because it was so cold. Did I mention I don’t do cold? Anyway, the next class the teacher pulled me aside and asked me to drop the class. Appalled, I asked why and she replied “you don’t have the skills to pass my class.” I told her I wouldn’t be dropping her class and I would show up an hour early everyday to practice. Her reply, “good luck.” Seriously, who makes swimming hard?
So everyday I showed up to the UK aquatics center an hour before class to practice my strokes. I braved the cold weather and cold pool, to get use to it so I could show this teacher she was wrong. I was consistent and with my consistency, I saw progress. Real progress. So good I amazed this teacher and I got an A in the class. Now, everyone should get an A in swimming, that’s not impressive, the point is I was consistent and I got better. Much better. We have to apply this principle to fitness. You can’t expect great results with minimal effort. The infomercials lie to you. Using a Shake Weight is not going to help you lose 15lbs, it’s just that simple. But also with that, you can’t expect significant results if you are not consistent in two areas:
1. Your workouts
2. Your diet
 So here are two strategies to help with consistency as we make this fitness journey together:
1. Commit less- This may sound weird but as I’ve said before we often commit too much too soon that it becomes sensory overload and we quit. It becomes too much to maintain. Had I told the teacher I would be in the pool five days a week, there would be no way for me to keep that pace consistent (nor would I want too). Commit to what you think you can do. This works for your nutrition as well. Commit to eating one vegetable at dinner, 3 nights per week. Any one can do this. This creates momentum. There is great value in little, everyday successes. Foundation is always something to build off of.
2. Commit more- Contrary to the above, some people may be able to commit to more because they are ready for more. If this is you make consistency a commitment, a marriage. Start what you finish and don’t let off the gas pedal.
In order to see progress we NEED consistency. It is vital to anything we want to accomplish.
By Josh Bowen, on Thu Dec 26, 2013 at 8:30 AM ET
There are many articles and blogs about exercise/fitness written and seen every day. Today’s media is obsessed with the latest fitness fads. We are all inundated with countless “Lose 10 Pounds in 6 Weeks” taglines. From P90X to Insanity to the latest trend diet, we’re on fitness overload. But one problem remains… people still have trouble staying fit. Why? Well, I found a glaring hole into the fitness lexicon: lack of personality analysis.
As a trainer of 10 years, the most important lesson I learned is the client’s personality, goals and abilities dictate how I train them. Personality traits have been used for years in other industries to place workers in the right career or match a single up for a date. How about doing the same for fitness?
Today we start. Here are a few questions you should ask yourself:
1.For successful workouts, do you need a challenge or do you want more structure?
This is a great question that will forecast where your fitness journey will take you (for now, anyway). If challenge is what you need, define what challenges you. Running, lifting, obstacle courses, or cross training can be challenging on different levels. Keep it fresh to keep from getting bored. If structure is what you need, switching things up too quickly may overload you. CrossFit or P90X may not be something for you if structure is your goal. Keeping your exercise somewhat predictable may allow for more commitment and consistency. What if you have never exercised? Think about what you prefer in everyday life and apply it to your exercise program.
2.When you need to reduce stress, do you pick activities that are relaxing, or activities that help blow off steam?
For some, working out is stressful. Add work, life, and kids to the equation and it gets tougher. For some, exercise adds unwanted stress. To create adherence and long term participation with the possibility of results, I advise people to pick what fits their personality. For example, if blowing off steam is my preference, I may pick activities like boxing, weightlifting or cross training. If you prefer something more relaxing, yoga, massage or a nice stroll may be more suitable. People are more likely to keep exercising doing something they enjoy versus something they don’t.
3.Do you enjoy exercise more when it involves a routine that you can adhere to, or one that offers a variety?
Variety the spice of life, but not everyone wants it. Some of us get bored quickly, but not everyone is created equal. Think about what your personality would be best suited for and get the most from it. Would it be a program that you stick with, or would it be a plan that was progressive and changing? Either way, it does not matter. Your dedication to and how you feel about the program matters more than if it’s routine or offers variety.
Many people stop an exercise program at some point. The main culprit is the lack of support, but also because of a failure to identify the right fitness personality. Remember, fitness doesn’t need to take place in a gym. Recreational sports, outside fitness, and yoga are all forms of exercise – a point to consider when developing the program that fits you.
– See more at: http://www.lifefitness.com/blog/posts/whats-your-fitness-personality-three-questions-to-ask-before-starting-a-program#sthash.6qrvVO4u.dpuf
By Josh Bowen, on Thu Dec 19, 2013 at 8:30 AM ET “The journey is not measured by math but by feelings, because the feel lasts longer.”
Most will come to me with the idea of losing weight, body fat, gaining muscle or something that can be tracked. What most will realize is these measurables only account for a small percentage of the journey. It is the things we cannot measure by numbers that matter most. Increased self esteem, more energy, believing in one’s self are all feelings you cannot measure but have a dramatic impact on how you will feel about fitness.
To me, as a trainer, the most impactful reflection from fitness is confidence. Transforming one’s body and loving what you see in the mirror is great but having the confidence inside the gym as well as outside the gym, impacting EVERY intricate detail of life, is what fitness is all about. As a skinny 140 lbs weakling, I learned the value of confidence through fitness. I was shy and my social skills were lacking but as I started my journey in fitness I realized my confidence began to blossom. My social life was dramatically improved. The way I felt about me and my world couldn’t of been better. Not only did I transform my body but my life. Fitness is that impactful. Quite frankly, I cannot think of another thing that can have as big of a dramatic impactful on someone’s mind, body and spirt as fitness. It literally impacts everything about you.
The most successful clients I have had have been impactful by increased confidence. As a result, some have had increased function in their occupation, some have increased their relationships with their significant others, some have had increased their confidence to walk away from bad situations and others have had the confidence to walk away from their full time careers and transition into fulfilling their dream of being a personal trainer. It comes in all shapes and sizes, feelings and impacts but confidence is by far my favorite direct reflection of the fitness journey. It also has the most impact on people’s lives, all the more reason to start your fitness journey.
By Josh Bowen, on Thu Dec 12, 2013 at 8:30 AM ET In fitness motivation can some times be hard to achieve and keep all the time. Therefore we look to quotes to keep us on track and our head screwed on right. From my upcoming book “The 12 Steps to Fitness Freedom” here are my top 12 fitness related motivational quotes. Enjoy!
1. “Strive for progress, not perfection” -Unknown
2. “The finish line is just the beginning of a whole new race” -Unknown
3. “Never settle for second when first is available” -Lou Holtz
4. “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed”-Michael Jordan
5. “Procrastination is the assassination of motivation” -Unknown
6. “Motivation is what gets you started. Habit is what keeps you going” -Jim Rohn
7. “Ability is limitless” -Unknown
8. “To get something you have never had, you have to do something you’ve never done”-Unknown
9. “The difference between a goal and a dream is a deadline” -Steve Smith
10. “Fear nothing, achieve everything” -Josh Bowen
11. “Strength does not come from physical capacity. It comes from an indomitable will” -Mahatma Gandhi
12. “You want me to do something… tell me I can’t do it” -Maya Angelou
By Josh Bowen, on Thu Dec 5, 2013 at 8:30 AM ET
The greatest minds in the human races’ history have always asked one question, Why? Einstein, Edison, Newton all posed the question of why and no matter how many times they failed they constantly pushed forward. The Power of Why.
Think about a child who is inquisitive, what do they ask repeatedly? Why? Why is the ocean blue? Why do I have to go to sleep at 8? Why do I have to go to school? Why why why? Their nature is to constantly pose the question of why so they can consistently
The why gives reason behind decisions and clarity behind things that are not yet understood. Reason and clarity are very big when discussing fitness goals: Why is getting in shape important to you? Why will having bigger arms or a smaller waist positively impact your self esteem? Why?
As you embark into a fitness regime it is important to remember why you are starting. From the mere example of you reading this means, on some level, you are interested in fitness. Either you; are wanting to start, wanting to continue what you started or are looking for fresh ideas to keep you going. Either way, we all go through a pre-contemplation phase when it comes to working out. Some decide to put both feet in and go after it others keep one foot in and the other out and then there are those that never start. The decision is a personal one but once we cross into the stage of doing something about our current situation, it is important to remember why we are doing it.
So here is what we are going to do…
I am going to generalize everyone and pose the following questions:
1. What outcomes are you wanting/expecting from exercise program?
2. Which of those outcomes is the most important to you?
3. Why is that so important to you?
The answers to any of those questions can and will vary considerably. Everyone starts or continues and fitness program for different reasons. The importance to find the why behind the what. Is the answer to number one; more energy, less body fat or to be healthier? We can easily put those answers into three categories; how you feel, how you look and how your insides are functioning. Either way these are important to you.
Now we must pick one as our sole goal to focus on. This should be the driving force on your fitness journey, the thing you cannot live without. Once we have answered that we are on our way.
Lastly, we must instill the Power of the Why. Why is that goal important to you and why is it the most important to you? The answer will define your fitness experience and adherence. Is it because you’ve always wanted abs or because you felt better when you were 20 lbs lighter? At the end of the day we all do this for an emotional reason and to boost how we feel about us. Nothing more, nothing less. Fitness changes us for the better by supplying confidence and increased self esteem we may not have gotten from anywhere else. This is the Power of the Why!
Never forget your why and the reason you do this. On the days when you don’t feel well or you’re stressed from work. Remember your why. It is powerful beyond all comprehension.
PS: Write your most important goal down and the reason it’s so important on your mirror or car dash. When times get rough and you feel like quitting look at it and remember why you are here. Positive thoughts and energy creates positive outcomes.
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