There are many; articles, blogs, and research in general about exercise/fitness written and seen everyday. Today’s media is obsessed with showing us the latest fitness fads to boost ratings and make mucho dinero. We are all inundated with countless “lose 10 pounds in 6 weeks” tag lines everyday of our lives. From P90X to Insanity to diet pills and the latest fad diet, this country is on fitness overload. But there remains one problem…we are STILL the fattest country on planet earth. Why? Why do millions of Americans sign up for a gym membership and stop using it after three months? Why are diet books sales at an all time high but yet obesity rates continue to climb? I have found a glaring hole in this fitness lexicon; personality.
Personality? I thought everyone was suppose to do three sets of 15 on the bench press, eat the same food over and over and hop on the treadmill for 30 minutes? Where the hell does my personality come into play?
Having been a trainer 10 years, I will say the most important lesson I have learned is; the client’s personality, goals and abilities dictate how I train them not what I want. Personality traits have been used for years in other industries to pick workers in the right career position or match single up for date. Why do we not include this when participating in fitness?
Today we start. Here are a few questions you should ask yourself:
1. For your workouts to be a success, do you find you need to be continually challenged or have more structure?
This is a great question that will forecast where your fitness journey will take you (at least at first). If challenge is what you need, we first must define what challenges you. Running, lifting, obstacle courses, cross training can be challenging on different levels, if your personality drifts that what, keep it fresh to keep from getting bored. If structure is what you need, switching things up to 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 adherence and consistency. What if you don’t know or you have never exercised? Think about what you prefer in everyday life and apply it to your exercise program.
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Josh Bowen: What is your Fitness Personality? 3 Questions You Must Ask Before Starting a Program
We’ve all heard the saying, “It’s better to win the war, not the battle”. But what defines a battle, and what defines a war? When are you seen as wise, and when are you seen as a chicken? Better yet, as a female – which of your actions revere you respected, and regretfully, what of your behavior leaves the all too familiarized impression of being “hormonal”?
When I am mad, REALLY mad, I cry. I cry because I spend 50 percent of my day internalizing the raw emotion felt by others. That “responsibility” as I’d like to call it, leads me to subsequently ration it into specific places as to find a way to improve the entirety of the situation. I do not spend enough time thinking of myself…not even a small piece from the left over pie. Instead, I work diligently, compartmentalizing and structuring a plan that will result in enjoyable, elated coworkers leading to extremely profound results. So, when 50 percent of my time – time dedicated to a quiet, diligent effort to sustain a respectable, productive existence for those around me crumbles, well, I cry.
Crying is most always seen, regardless of sex, as weak (unless you are Jennifer Lawrence who literally burbs rainbows, Mathew McConaughey or in recent years, Justin Bieber). Crying is never depicted as a strong attribute. You can be winning battles and wars, slaying dragons, closing deals, negotiating people right out of their skin…but the only carnage you create that truly gets noticed is if you cry.
Yet, and I have no source to site or reference to footnote, I truly believe it is the strongest form of passion and compassion for one’s job that can truly be witnessed. Hand me a reason to care about my job, my co-workers, my bosses, the betterment of all and the betterment of those we serve – and guess what? From time to time, you will see me cry.
Give me a situation where I don’t care? Well, chances are, if I haven’t cried at least once – and publicly – I won’t be there long. If I find my tear ducts dry for too long, that is my signal: CODE BLUE! We have a problem. ABORT MISSION. This isn’t worth crying over.
Why? Because there really is no use crying over spilled milk. And as a woman, I think I should know what’s worth a tear or two. If this makes me weak in the eyes of the many? Eh, so be it. I’m going to remain steadfast on this principal and work hard to command attention and gain respect one battle dissolved, one war won, one tear shed at a time.
I want to warn everyone that reads this, if you are not open minded and are stubborn about changing the way you view exercise and nutrition please stop reading now. What I mean by this is these are 17 facts that I have learned through 8 years as a personal trainer and coach and 15 years of personal workouts. Some of these I have learned the hard way and others are as clear as day but all are a list of facts that will help you achieve your goals (as long as you choose to accept it.)
- Steady State Cardio will not get YOU Results- I see it everyday, gym goers check in the gym and immediately head for the treadmill or elliptical. If you asked them what their goals were they would say body fat loss, increased muscle tone and weight loss. OK? Why are you heading for the treadmill then? Take a U-Turn and head for the weight section. And yes I am talking to you, all of you! Big, tall, skinny, small I don’t care we all need to spend some quality time with the weights. Period. Next!
- Resistance Training will boost your Results- A continuation of number 1. All shapes and sizes should be picking up resistance training. Increased; metabolism, decreased osteoporosis, feel better and look better. What else do you need? Nothing that’s what.
- The Word “Tone” Does not Exist- So stop saying it. In muscle anatomy and kinesiology there is not term muscle “tone.” When you use this term you mean less fat and more muscle or “lean.” Let’s lose this term please.
- Static Stretching is a Waste of Time- Don’t stretch, warm-up. Doing the old school 1980’s Jane Fonda stretching routine is not going to make you more flexible and its not going to decrease chance of injury. Instead of bending over and touching your toes, get on a foam roller and roll your hamstrings out. Instead of stretching your hip flexors, do some explosive reverse lunges to a knee tuck. Stop stretching, thank you.
- Bananas are not the only Food in the Universe that Have Potassium- quite the contrary there are better foods, with less sugar that has plenty of potassium. Broccoli, kiwis, and sweet potatoes just to name a few are packed with high amounts of potassium. Bananas have too much sugar, eat apples or kiwis instead.
- Squat, Everyone- Everyone should squat regardless of what your doctor tells you, if you can’t squat you can’t use the toilet. Think about that. Enough said.
- Deadlift, Everyone- “Dead lifts are for men.” Oh yeah? Have you ever picked a box off the ground? You just did a deadlift. Dead lifts are great for developing posterior strength (you need that mister I sit at a desk all day) and are a great overall body developer. Do them but do them right!
- Stop Swinging the Dumbbell Around in an Attempt to Warm Your Shoulder- This doesn’t need much explanation but I see people do this all the time and it’s dumb. Your rotator cuff muscles are as thin as paper and applying this type of circular motion with added resistance is bad news. Just stop it!
- Perform Multi-Joint Movements- if your goal is decreased bodyfat, increased strength and better overall bodies start squatting, deadlifting, pressing, and swinging. If you goal is to be a body builder and you want bigger arms, continue doing bicep curls.
- Walking Does not Count As Exercise- Humans were made to walk, we are blessed with great mobility and the ability to run, sprint and walk. You cannot count walking around the block as vigorous exercise. You can do that with your eyes closed, try doing something more difficult. Maybe add a vest!
- Less Crunches and More Planks- You want to work your core? Try doing more planks and concentrate on extending the amount of time you can hold it. Try doing less crunches, they are a waste of your time and bad for your lumbar spine.
- Doing Abs will NOT give you a 6 Pack- Still flabbergasted that people believe this. Proper diet and nutrition coupled with great genetics and discipline is what gives people the 6 pack. Not crunches. Next.
- Do More Pushups- One of the best exercises, period. Shoulders over hands, core and quads tight, head, shoulders, hips and ankles in a straight line. If you can’t do them, start doing them against a wall and progress from there.
- Supplements are not the End All Be All- Supplements are just that, supplements for foods you can’t or do not get through food. They will not cure the world and will not give you the body of your dreams. Supplement when necessary. A few of my favorites; whey isolate protein, Branch Chain Amino Acids, Glutamine and Omega 3 fatty acids.
- If you Sorta Eat Right, You Will Sorta Look Right- Want to look your best, eat your best. Next
- Proper Form Rules All- Do not sacrifice weight for proper form. Learn how to squat/deadlift/press correctly. Stop bouncing and making trainers cringe. It will catch up to you one day.
- Lift then Run- Lifting weights prior to cardio will burn twice as much fat as doing it in the reverse. A study showed men that did resistance training prior to doing 30 minutes of cardio burned a 100% more bodyfat than those that did the exact opposite.
Now you guys tell me which ones you want me to expound or defend. I’m ready, trust me.
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As always, The RP’s KY Political Brief, written and prepared by our wunderkind Managing Editor, Bradford Queen, has aggregated all of the latest news and opinion on Governor Steve Beshear’s decision to sign an Executive Order expanding Kentucky’s Medicaid program to 380,000 more uninsured Kentuckians. Here’s an excerpt:
|NEW PRESCRIPTION – Medicaid health insurance to expand under Obamacare in Kentucky - C-J’s Jessie Halladay - “More than 300,000 uninsured Kentuckians will become eligible for Medicaid after Gov. Steve Beshear announced Thursday that the state will expand the health-insurance program — taking advantage of President Obama’s controversial Affordable Care Act. … He cited research a study conducted by the Cabinet for Health and Family Services that said expanding Medicaid would benefit hundreds of thousands of Kentucky families, improve the state’s failing health, create nearly 17,000 jobs, and have a $15.6 billion positive economic impact on the state between fiscal years 2014 and 2021. … In addition, the study said Kentucky would see a $802.4 million positive impact on the state budget for that period because some expenses would be moved to the federal government. Without expansion, they show that Kentucky would see $38.9 million in additional costs because of changes under the Affordable Care Act, also known as “Obamacare.”” [C-J]–Fact sheet from Governor’s office: “Expansion Is the Right Decision for Kentuckians’ Health: … Kentucky Ranks at the Bottom in Health Outcomes … 640,000 Uninsured Kentuckians … Expansion Has Huge Positive Economic and Budgetary Impact: Expansion Will Have $15.6 Billion Statewide Economic Impact Between FY14 and FY21, Creating Almost 17,000 New Jobs.” [PDF]
–Democrats, Health Groups Praise Beshear’s Decision to Expand Medicaid [WFPL]
–John David Dyche: “Beshear Wrong to Expand Medicaid” [WDRB]
–Jonathan Miller: “Thank You, Governor Beshear” [The RP]
Today was Steve Beshear’s finest moment.
In signing an executive order to expand the Medicaid program under the Affordable Care Act, he saved taxpayers $40 million, created nearly 17,000 new jobs and brought the state a positive economic impact of more than $15 billion.
But more importantly…much more importantly…380,000 Kentuckians who do not currently have health insurance coverage will now qualify for affordable health care. That means that 380,000 Kentuckians will live longer, healthier lives because of the Governor’s signature. It is not even the slightest exaggeration to note that Steve Beshear literally saved thousands of lives today.
Of course, there will be plenty of rejectionists deriding the Governor’s actions as the embrace of the evil “Obamacare.” Bully for them. But any short term political benefits they may accrue will be long forgotten decades from now when Kentucky’s personal and economic health has been boosted immeasurably by Steve Beshear’s action today.
Hubert Humphrey once famous stated that the “moral test of government is how it treats those in the dawn of life, the children; those in the twilight of life, the elderly; and those in the shadows of life, the poor and handicapped.”
Steve Beshear today passed that moral test…with flying colors. This is the essence of moral leadershp.
Thank you, Govermor.
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Thank You, Governor Beshear
“Fear nothing, achieve everything.” Josh “JB” Bowen
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
Let’s think about the quote above. What is separating all of us from achievement? Is it us? Could it be that we are actually afraid of accomplishing what we set out to do? Bingo! I have a lot of experience in training and motivating others, not just in fitness but in life. I have always had a sense that deep down people are not afraid of failure but rather afraid of achieving. When you achieve something people will expect you to do the same every time. This adds responsibility and adds the component of hard work. Now, don’t get me wrong I am not calling out people, talking about how lazy they are. Quite the contrary, I am saying that in our subconscious we have a deep fear that we CAN accomplish any and every thing that we set out to do.
So how do I perform reverse psychology on myself? Here is the deal the first step to accomplishing anything is you have to believe it is possible. Here is an example; people once thought that running a mile in under 4 minutes was impossible. It wasn’t until 1954 that Roger Bannister broke the 4 minutes barrier, running a mile in 3 minutes and 59 seconds. 42 days later another man ran a mile in 3 minutes and 58 seconds. Fast forward to present day and the world record for the mile has lowered 17 seconds and now running a mile in under 4 minutes is the STANDARD by which all middle distance runners are judged. Do you see what happened there? Once one person did it, everyone else knew it was possible. You think that you are the only person in the world sitting there at your computer, reading this article with 50, 60, 70, 100 pounds to lose. The reality of it is people are doing it every day and so can you! All you have to do is believe.
The last step (yes I only have 2 steps here, this is not a 12 step process!) you have to have an undying commitment to your goal. Whatever the goal is, it does not matter you have to love it, marry it and live it. It is you and it is a part of you. Do what ever it takes, throw caution to the wind and do it! I believe in you, you must believe in you. Do not be afraid of climbing your personal Mount Everest! GO DO IT!!!!
“I am the greatest, I said that even before I knew I was”
“Weight where you are the healthiest and happiest”
I was talking to my wife this morning about me losing a little more weight.
Rebecca asked me to think back and ask myself what was the weight I felt the healthiest and most comfortable with myself and to make that my ideal weight and try to attain it.
After reflecting for a few moments, I had my answer and responded to Rebecca.
It was when I weighed 7 lbs and 11 oz.
Anochi afar v’efer. In Hebrew this means, “I am but dust and ashes.”
Seems to be a less than perky reminder about the inevitable, I know, but it does offer supportive wisdom actually.
In the Jewish spiritual tradition of Mussar (the Hebrew word for ethics), the soulful human trait of humility plays a fundamental role in a life of balance. To realize that each of us no matter our accomplishments, inevitably become part of the physical earth, is humbling.
Given the truth of this ultimate reality, how can any of us believe we are inferior to others, or superior? Anochi afar v’efer, it’s a perspective grabber, and a cool equalizer.
This raises a significant question about what it means to be human in the time we have. How do we strive to fill in the time between life and, ahem, the alternative? How do we make our lives meaningful even in the mundane? How is one’s “mundane” existence actually not inferior to someone else’s life of adventure, leadership, intellectual contribution?
We think of all kinds of answers here, or maybe we don’t even know where to begin.
The ancient Mussar Rabbis taught that each human is born with a personal spiritual curriculum to fulfill, and that we are each assigned the task of mastery of something in our lives. While culturally today, we tend to think that the something should relate to professional life or contribution to world repair, the teachings here focus on a more intimate area of human life experience, one that holds true no matter the decade in which we come across the teachings.
The mastery of something refers to the inner realm, the part of us expressed through the soul traits we are all born with but that each of us have in varying degrees of development and measure: humility, patience, gratitude, compassion, order, equanimity, honor, simplicity, enthusiasm, silence, generosity, truth, moderation, loving-kindness, responsibility, trust, faith, yirah (awe of God).
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Lisa Miller: My Mundane Existence is an Apple to Your Orange
The next “Big Idea”
The most brilliant solutions are usually the most obvious. Mine is no exception. After you hear it, you will want to kick yourself for not thinking of it yourself.
I believe that given the extent of our national debt coupled with individual’s lack of retirement savings and the disappointing failure of multitasking to allow us to complete all of our errands and “action items” each day in our frantic wireless world that never turns off, we need a solution that is bold and “out of the box” — a “game changer,” if you will.
Here’s my idea to solve all these problems. It’s this generation’s Star Wars Missile Defense System. Only better.
We must use our best and brightest scientific minds to get an extension, as it were—via Mother Nature.
We need to slow the rate at which the Earth rotates. Not a lot. Just a little—so that it is barely noticeable after the first month or two (like in the 1970s when the speed limit was dropped to 55 mph to reduce our national usage of and reliance on foreign oil. Car pooling helped to.)
By slowing the Earth’s rotation to lengthen our days from, say, 24 hours to 27 1/2 hours, and our calendars from 365 days a year to 432 days a year, we will buy ourselves the much needed extra time we need to pay down the debt, put away adequate retirement savings, and finally get to check-off our entire “to do” lists including everything from that overdue oil changes to getting our dog’s nails clipped. And we’ll still have extra time left over for flossing, which we seem never to have time for in our current outdated 24/365 system.
Will it work?
I think the Japanese are already doing this and having quantifiable success. Retirement savings are up and cavities are down, per capita
We need to “catch up” and we aren’t able to “speed up” any more. Slowing the Earth to lengthen our calendars is the only thing that makes sense.
Who doesn’t love that feeling of getting an extra week to finish an major assignment you are behind on or moving a conference call you aren’t prepared for to the following week? This solution would do that for everything!
If this doesn’t work, the federal government will be left with no choice but to require the only beverage served in the US to be Red Bull–to speed us up artificially. And not only would that not work since most of us are already hopped up on caffeine, but drinking that much Red Bull daily is really bad for our teeth and causes gingivitis.
This “game changer” solution just makes good common sense! Not to mention political, economic , and dental sense.
Its brilliant but not a panacea. We should still encourage car pooling too. It can’t hurt.
My always sharply-dressed and well-coiffed friend was visiting town last weekend, and both his Mint Tingle Facial Masque and his hair product were commandeered by airline security. So he asked me for a recommendation as to what he should buy to tide his hair over while here. After busting on him for being such a product junkie, I told him – and now I’ll tell you – about my go-to hair product: Kusco-Murphy Lavender Hair Cream. While in all cases one size doesn’t fit all, I’ve seen it work nicely on a variety of hair types, and that’s why I recommend it.
Its texture and weight are perfect, as it’s neither too greasy like some of the heavy waxes out there for guys, nor too sticky like the silicone-based anti-frizz products.
Also, it’s not a gel, so your hair actually looks like hair, not a gravity-defying “blowout” like DJ Pauly D’s signature ‘do from Jersey Shore (check out this amusing video tutorial of him demoing his hair styling technique: “I’m just rubbing the gel around the perimeter”…wha? If your hair has a perimeter, we need to talk. See my Services page.).
Anyway, back to Kusco-Murphy’s lavender goodness.
The smell is amazing, but very subtle, not like you bathed in Axe Body Spray. Although this product is on the expensive side, a little bit goes a long way. The best price I’ve found for an 8 oz jar is $30 plus shipping here or $35 from Arte Salon and Bigelow Chemists in Manhattan. Take a dab and rub it between your palms, then work it in back to front.
Check it out, and let me know what you think!