By Josh Bowen, on Thu Aug 15, 2013 at 8:30 AM ET I’ve often wondered about certain strategies gym goers employ. The one strategy that has vexed my mind is a ritual of sorts and a lot of people do it every day. You know if you do something every day and expect a different result, that makes you crazy rightJ. It is at like the Holy Grail, the very reason people come to the gym and try to eat right, it’s the difference between a good day and a bad day, it is the end all be all. It is stepping on the scale! Don’t try to pretend you don’t do it because we all are guilty, especially in a place where there are scales and we are trying to lose weight, gain weight or stay the same. But the very fact people are control by this instrument, this measurement of body mass can be alarming and skewed. The end all be all may not be “all” its cracked up to be.
Let’s back track for a second. What are we trying to do? Most people? Answer is losing weight. Statistics show the most common goal for any gym goers is losing weight. But that should really be the goal? The answer is yes and no. If you are 50 lbs overweight and you need to lose 50 pounds then I would say losing weight would be a great goal for you. However, if you are trying to lose 10-20 pounds, does it really matter what the scale says as long as your body fat changes? Of course not! I use to tell clients all the time; if I could have you weigh the same weight you are today and look 100% different, would it matter what the scale said? 9 times out of 10, the number didn’t matter.
 But the number does matter to some people and it matters a lot. The measurement of success is housed on an electronically scale that measure your body mass. Forget about how you feel or how your jeans fit, its all about that number! If this applies to you (its ok!) here’s what I’d like you to remember, the most important part of the fitness process is the feeling of pride, confidence and of well being. These we will refer to as the immeasurable, meaning you can’t stick a number to it. Stepping on a scale just gives you a number and tells you whether you are below, above or at where you want to be. Definitely a cliff hanger that sometimes can hit you between the eyes and make you want to quit. My suggestion? Don’t weigh yourself, especially if you feel you begin stressing over it. The emotional impact and feeling of defeat is not worth it. If you want to know how you are doing in your fitness program ask yourself these questions:
- Do I have more energy?
- Do I wake up and go to bed easier?
- Do my clothes feel looser?
- Am I stressed less?
Answer yes to any or all of those and you are on the road to success. A road that is not dependent on the little number on a little scale. It is not the end all be all.
By Abigail Miller, on Thu Aug 8, 2013 at 11:00 AM ET  As part of an ongoing series to encourage discussion among teen girls and their parents, Abby, age 17, talks about a common mistake parents make in praising children–and how to correct it.
For more information, contact Girls Rock! at GirlsRockKY@aol.com or click here.
Girls Rock! Talks with Abby from Rachel Belin on Vimeo.
By Josh Bowen, on Thu Aug 8, 2013 at 8:30 AM ET
From The Lexington Herald-Leader:
Josh Bowen fitness expert and personal trainer at Fitness Plus 2 shares the secrets to Miss Kentucky Jessica Casebolt’s stage-ready body.
He talks the T.B.D.A.S workout, where people go wrong with their workout and the secrets to getting fit.
By John Y. Brown III, on Thu Aug 1, 2013 at 12:00 PM ET
Redefining being “overweight.”
When I was in college I had a “reducible hernia” in my lower left abdomen. I had a small protrusion that could be “pushed back in,” hence “reducible.” I would push it back in until I finally got the problem properly diagnosed and repaired. And I haven’t seemed to have a problem with it ever since.
Until this afternoon when I felt my stomach before playing basketball and my stomach is, well, I guess you could say it sort of protrudes. The main problem, however, is that it isn’t “reducible.” I can’t push it back in like I used to be able to do with the hernia in my youth.
This may just be a product of getting older or it may be a more dramatic tear….or something.
I can’t tell if I’m not pushing in the right place, or not pushing at the correct angle or perhaps not pushing hard enough. Whatever I do my stomach stays, more or less, slightly protruded and doesn’t appear to have anything it’s poking out of to be pushed back into.
 But how is it my fault that I haven’t figured out yet how to put it–my stomach– back into its proper place. Until someone tells me otherwise, I’ve decided to conclude that I’m not really overweight but merely have a “temporarily irreducible and slightly herniated stomach” in my lower and upper abdomen on both sides.”
All I know is that this is a medical condition that isn’t a reflection of my lack of will power or discipline. And it’s probably just a minor flair up from my hernia repair 28 years ago. These repairs can’t last forever. This one is just a little more pronounced.
That’s my story and I’m sticking to it.
Oh, and don’t you dare ask me in my current medical condition to lift any heavy objects. I do remember that’s the last thing you ask someone with a small hernia (or even medium sized hernia–or larger) is to do heavy lifting —at least until they are fully recovered. ; )
By Josh Bowen, on Thu Aug 1, 2013 at 8:30 AM ET We have all had moments where we fall down and lose focus. It happens to us all but we must have a plan to get back up. I call this preparing for chaos in my book.
Follow these steps:
By Josh Bowen, on Thu Jul 25, 2013 at 8:30 AM ET  Click here to join us.
Come join us Saturday July 27th at 9am for Fitness for a Cure, hosted by Fitness Plus 2.
174 Bellerive Boulevard next to Kroger’s.
We will be running a charity bootcamp for the American Diabetes Association.
Cost is $10 with 100% of the proceeds going to the ADA.
The fitness coaches from Fitness Plus 2 will take everyone through a 30 minute, tabata style workout with a nutrition Q and A to follow. The entire community is invited for this special event.
We will meet in the parking lot of Fitness Plus 2, next to Kroger’s. We will have a landing page for people to go and donate to the ADA for the bootcamp and for any other reason.
Please come out with us for Fitness for a Cure!
Click here to join us.
By Josh Bowen, on Thu Jul 18, 2013 at 8:30 AM ET As many know, I am in the process of writing a book; titled “12 Steps to Fitness Freedom.” In the book I discuss a variety of topics but one in particular that is supremely important is goal setting. In the video below I discuss how to set goals and keep accountable to them. In my book I will be discussing, in more detail, the strategies it takes to have “fitness freedom.” Enjoy.
By Josh Bowen, on Thu Jul 11, 2013 at 8:30 AM ET “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!
The previous section talked about the Power of the Why The Power of the Why and how to find it. Now lets discuss the importance if that why. As described previously, the why gives reason behind decisions and clarity behind things that are not yet understood. The importance of this is to initiate movement and action. Because in order to achieve any goal, you must have action. Your why will keep you motivated through the hard times, because there will always be hard times. Life is not perfect and neither are you. However, each and every one of us is powerful enough to accomplish anything we set out to do.
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!!!!
Read the rest of…
Josh Bowen: The Importance of Why
By Josh Bowen, on Thu Jul 4, 2013 at 8:30 AM ET First things first, I am not an endocrinologist (only play one on TV J) and I am not a registered dietician. I like to think of myself as a problem solver, a MacGyver of sorts. Because in all reality that’s what we do as trainers, we solve problems with the knowledge base that we have, no matter how unconventional it is. With that said, there are a lot of theories out about people lose and gain weight. With the rise of obesity at an unparalleled high, people are trying to get healthy and lose body fat in record droves.
From Atkins diets to the Zone diet, to the weird tropical fruit diet and my favorite the carrot stick and apple diet (holy cow!), people are trying to find the quickest way to lose weight. The fact is there is no easy way, if it were easy the obesity rates would not be where they are now. We would not be spending billions of dollars on medications that control weight related diseases. This is not an easy process by any stretch of the imagination. However when I look at weight loss books and these fad diets, I rarely see anything about a person’s hormones. When in fact it is your hormones that decide where and how much fat you store. That’s a fact. Throw the calories in vs calories out out the window, your hormones are in the driver’s seat. Lets take a look at them:
Fat Burning Hormones- hormones that when present in your body, will help you burn body fat
Growth Hormone-released from the pituitary gland (brain), it travels down through and works in the liver. It has anabolic (building muscle) and lypolytic (losing fat) properties. A key function is building up collagen and cartilage. Without it your muscles fall apart. Stimulated by protein and intense exercise (not light exercise)
Insulin-like Growth Factor (IGF-1)- made by the liver and triggered by growth hormone. Function is to give the body fuel between meals and does it through releasing stored sugar and fat. Stimulated when the stomach is empty.
Glucagon-raises blood sugar by tapping into the fat reserves. Helps control blood sugar between meals and is stimulated by dietary protein and intense exercise
Adrenaline- main hormone that releases fat from fat cells. Triggered by exercise.
Thyroid Hormones (T3 and T4)- speed up the metabolism, increase the size and number of mitochondria
Testosterone- stimulated by exercise and countered by estrogen.
Read the rest of…
Josh Bowen: Hormone Sabotage
By Jonathan Miller, on Wed Jul 3, 2013 at 10:00 AM ET  Photo courtesy of Thom Karmik One of the most critical bits of advice shared with me by my friend and nationally-celebrated mental performance coach Jim Fannin, was to never dwell on the past, keep my mind focused on the present, and when a setback occurs, say “Next!” and move onto the next challenge.
As a writer, I have to break the rule a little bit. After a nearly 13 hour ride in the $1000 no limit Texas hold-em tournament in the 2013 World Series of Poker — the same event last year in which I made the final table and won nearly $70,000 — I busted out when my Ace King suited (a very good hand) was beat by a pair of Jacks (a slightly better hand. I finished in the top 400 out of the nearly 3000 entrants — not too shabby, but far short of my goal of winning the championship bracelet.
I’m proud of how I played, and I don’t have any regrets. The trouble is that when you play the conservative “tight/aggressive” style I employ, you need to occasionally get dealt some good opening hands. And unlike last year, when a top hand appeared in my grasps when I really needed it, this year, in the 13 hours of play, I never was dealt any of the best 3 hands — Aces, Kings or Queens.
 So it is time to say “Next!” and prepare for the next challenge. That one starts at Noon PDT today (3:00 PM EDT), “The Little One for One Drop No-Limit Hold’em.” This will be the second largest competition of the World Series (behind the Main Event of course), and 10% of all proceeds are sent to One Drop—a non-profit organization established in 2007 by Guy Laliberté, Founder of Cirque du Soleil. One Drop strives to ensure that water is accessible to all, today and forever by developing integrated water-access and management projects around the world. In the U.S., One Drop is a public charity that undertakes innovative activities in which water plays a central role as a creative force to generate positive, sustainable change worldwide.
I’m headed to the gym, to take on my second day of weight training under the long distance training of the world’s great poker physical fitness expert, Josh Bowen. Check it out below, and I will keep you updated regularly as always on my progress at my Facebook Page and on Twitter.
|
The Recovering Politician Bookstore
|
But the number does matter to some people and it matters a lot. The measurement of success is housed on an electronically scale that measure your body mass. Forget about how you feel or how your jeans fit, its all about that number! If this applies to you (its ok!) here’s what I’d like you to remember, the most important part of the fitness process is the feeling of pride, confidence and of well being. These we will refer to as the immeasurable, meaning you can’t stick a number to it. Stepping on a scale just gives you a number and tells you whether you are below, above or at where you want to be. Definitely a cliff hanger that sometimes can hit you between the eyes and make you want to quit. My suggestion? Don’t weigh yourself, especially if you feel you begin stressing over it. The emotional impact and feeling of defeat is not worth it. If you want to know how you are doing in your fitness program ask yourself these questions:
