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!
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Josh Bowen: Rules of the Gym
By John Y. Brown III, on Mon Jan 13, 2014 at 12:00 PM ET My wife and I have just endured the worst flu virus either of us has ever experienced.
This was no ordinary “Stay-in-bed-and-watch-TV- flu.”
This was more of a “Don’t-speak-to-me-for-three-days-except-to-bring-me-a-cup-of-tea-on-the-third-day-or-a-copy-of-Albert-Camus’-The-Plague-but-preferably-tea-because-I-don’t-have-the-physical-strength-to-read-and-I-was-serious-about-not-speaking-to-me-seriously-oh- no-I-have-to-throw-up-again-please-just-leave-me-alone-like-I-already-asked-several-times-but-do-leave-the-book-on-Bubonic-plague-and-know–I-love-you-and–I-am-sorry-about-this-and-also-sorry-about-that-thing-I-said-several-years-ago-but-can’t-remember-now-I-will-make-it-up-to-you-if-I-survive.”
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 John Y. Brown III, on Mon Jan 6, 2014 at 10:00 AM ET  Click here to review and purchase Congratulations to RP writer Josh Bowen for being named on of the world’s top 10 fitness trainers by Life Fitness magazine.
And as if that weren’t enough, congratulations to Josh again for the recent publication of his new fitness book 12 Steps to Fitness Freedom.
I haven’t read it yet, obviously. But need to. And will. Very soon.
Initially, I was going to try to write a humorous cop out for my good friend Jonathan Miller crushing me in our friendly fitness competition we begin this time last year. But I’m taking a different tack.
Since our fitness challenge, Jonathan has stayed the course, worked closely with Josh, worked out regularly and dieted reasonably and the results? He has patiently progressed physically and seen his overall health improve. Nothing that would boggle the mind or make the TV nightly news broadcast— but something significant; something noteworthy and something worth doing.
The tale of the tape? A loss of 4 pounds in weight and of about two inches in the waist and hips; and a gain of about two inches in the chest and shoulders and an increase of an inch in both upper arms. And Jonathan looks, feels and, most important, “is” healthier.
It took time, commitment, sacrifice and work. Not a tremendous amount but regularly. Monthly. Weekly. Even daily. But he did it. And Jonathan believes it was worth it. And I, in retrospect, have to agree.
Kudos, my friend. You won by default against me. But you won fair and square competing head-on with yourself. Which is, I have decided, the only real competition in every diet/fitness challenge.
That part of ourselves that can somehow keep our eye on the small-sounding prize of a loss of 4 pounds, 2 inches of fat reduced in areas we don’t want fat and 2 inches of new muscle in places where we want muscle has to “beat” the greedier part of ourselves that wants the apple fritter now; the soda pop we think we are thirsty for now; the part of ourselves that wants to stay seated instead of standing and wants to lie down instead of sitting. In short, the “Harder ‘NO’” has to repeatedly beat out the “Easier ‘YES’” –and not for a sure-fire immediate gratification. No, siree. But for sticking with the longer term plan that will show small but real improvements—in the future.
 Jonathan and Josh — before and after My experience is that the immediate gratification course is more fun but doesn’t work out as well in the long run. So for this new approach I’m adopting, I am going to have to give up a lot of little immediate gratifications. I’m just going to say it. This part sucks. It does. Big time. Wow! Ouch!!!! Hate it.
But the downside of going from immediate gratification to immediate gratification is you feel like a pinball between flippers. It’s an empty uncertain feeling until the next “hit” when you “score” some more points. I’m going to turn off the pinball machine for a while, I suppose, and plug in a device that keeps a real and boring score, like a health/fitness measuring device. There’s not the same loud bells and fun whistles but there’s also not the empty feeling between being flung from bumper to bumper. Less noise; less careening in the dark. And I will have to move beyond the pinball machine. Move a muscle, change a thought. But maybe the air is cleaner and smells better outside the arcade. And I will also have time to read Josh Bowen’s new book, 12 Steps to Fitness Freedom.
It doesn’t sound sexy or very fun, I know. But despite how counter-intuitive it all is, I am curious to find out if a year from now I report back that I like it a little better than the old way. Something tells me I will. Even if there’s no one for me to beat –except myself.
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 John Y. Brown III, on Tue Dec 24, 2013 at 12:00 PM ET We can all admit it. Sometimes when it is late at night and we have been tossing and turning in bed and unable to go to sleep, the only thing that really helps is sauntering into the kitchen half-awake and helping ourselves to a satisfying late night snack.
Last night I found myself in that exact situation.
Like most homes we have a fair choice of late night snack choices. There is a cupboard in our kitchen corner where we keep chips, cereal, cookies, and even healthy snacks we are experimenting with that we hadn’t tried before.
Last night I was willing to try something a little different and something healthier than usual so I settled on Fruitables (skinny minis) as it said on the bag. Sounded interesting and even had a unique Apple Bacon flavor described on the label.
I grabbed a handful of these morsels and popped them in my mouth and began chewing. Dry and tasteless was all I could think at first so I didn’t what anyone who do in that situation and figured the solution was to pop more into my mouth until I could get a real taste of this new snack. And I did just that.
Now I had more than a full mouthful of this fancy sounding snack and decided this was about the blandest and driest and yet chewiest snack I had ever eaten and bagan wondering if it was even made for humans or perhaps I had accidentally confused a bag of puppy treats for our dogs for a late night human snack.
Turns out it was, indeed, the latter and I decided to spit out what I had been chewing on and had a bowl of Raisin Bran cereal instead.
In conclusion, I can recommend Fruitables (skinny minis) Apple Bacon flavored bits for a late night snack by themselves. Too dry and chewy and, frankly, tasteless. I personally don’t see what dogs see in them. However, if you are willing to add milk and, say, some raisins, it may be worth trying. But I recommend, all things being equal, to go with Raisin Bran instead– unless you just can’t stand Raisin Bran and are one of those people who always has to pretend you like things other people have never heard of before.
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.
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