Below, The RP and JYB3 share their personal fitness goals as part of this elite competition. And later this week, we will hear from their trainer — our web site’s own fitness expert, Josh Bowen.
Click here to watch a video with the official rules of the challenge. (SPOILER ALERT: Everyone’s a loser!)
And stay tuned for many exciting developments in the challenge — where you can join the combatants, and when you can win valuable prizes.
We encourage you to pick sides: We fully expect #TeamRP and #TeamJYB3 to trend on Twitter, blow up Facebook, and do whatever to Pinterest that Pinterest does.
Anyway, here are the big losers themselves:
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JYB3 (#TeamJYB3)
JYB3 BEFORE
I am announcing it to friends and family and anyone else who will listen.
I’m serious this time.
It’s not a New Year’s resolution. Just a December 8th start date. I’m not sure when the end date is. But it won’t be until 2013. And here’s what I’m going to do.
LOSE 15 POUNDS.
(or at least 10 pounds)
Jonathan Miller has challenged me and I told him, in no uncertain words, “I like the idea conceptually, but the working out part concerned me and make me reluctant at first. But I’m in. I’m all in. I mean I’m in. I’ll do it. I guess.”
So “It’s on!” And today is the day. Or maybe it’s tomorrow. We weren’t really clear on that. But what is clear is that I am committed to losing 15 pounds. (Or at least 10).
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I’ve been asked for a “Before” picture. To show beside my “after” picture once I’m through. That assumes two things: 1) I’ll actually finish this commitment and 2) that the “after” picture will actually be distinguishable for the “before” picture.
What I would like to do instead of a “before and after picture” is to reserve the option of
having two “after” pictures, assuming things go well. And a written “before” depiction for comparison purposes. (In addition to the “after” pictures, both of them, if it goes well), I will include a brief narrative description as well.
So, here, goes.
Seth Rogen shirtless
John Y Brown III (Before Description). Imagine Seth Rogan on a beach somewhere without a shirt and nearly knee length baggy shorts. But picture him about two inches shorter and with a slight Southern accent. Eating a Krispy Kreme donut. (I’d say imagine him 7 pounds lighter than he is in the movies….but because the camera adds about 10 pounds, instead imagine him about 3 pounds heavier than he is in real life and not on camera. Or if that’s too difficult because you are struggling to imagine Seth Rogen off camera and 10 pounds lighter, just go ahead and imagine him like in his movies buy 7 pounds lighter. (Just slightly less accurate that way because the added 10 pounds caused by the camera is inexact. But it’s close enough. If you’ve followed this description closely, you have a pretty good idea now of what my “before” picture looks like.
Or, for a simpler image. Just imagine Seth Rogan (movie not real life) shirtless and eating a Krispy Kreme donut. Minus 7.2 pounds (I’m factoring in the donut). And don’t imagine a Speedo. That’s not fair to anyone.
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THE RP (#TeamRP)
The RP BEFORE
About a decade ago, I started training with the extraordinary Josh Bowen. He pushed, bullied and harangued me into shape. By the time we were done, I weighed 175 lbs and was — with no exaggeration — in the best shape of my life.
After a few years, I thought that I had learned all I could from my guru, my fitness sherpa. I continued hitting the gym, this time by myself, using all the advice Josh had given me. A few years later, I was roughly in the same shape.
Then I got greedy, and exercised too hard and did something (used the elliptical in wrong form? put too much weight on the leg press?) that led to a bulging disk in my lower back. My exercise routine shut down as I went to all sorts of places for treatment — doctors, osteopaths, chiropractors, acupuncture, drum circles, etc.
The RP BEFORE BEFORE. Posing with Josh in 2005
Finally, I listened to my wife, found a Yoga instructor, whose stretching and strength routine helped ease the pain. Thank you to the marvelous David and Erin Smith of the Om Place in Winchester!
But without exercising regularly, I gained a bunch of weight. Then I lost it, worked out too hard, hurt myself and gained a bunch of weight again. I simply have never been able to figure out the right balance of working out hard enough to lose weight, but not too hard to hurt myself.
In the meantime, I aged. I developed both borderline high blood pressure and the same stomach acid problem that plagued my dad. I’m on acid blockers, but for both of my conditions, my doctor was insistent: I have to lose at least 10 pounds.
I’m at 190 now. I need to be at maximum 180. I’d love to get down to 175 — where I felt best — but losing those final 5 pounds by myself always led to other physical problems.
So, I’m back to the master for help.
I eat pretty well, but could always use some nutrition tips. But really, I am looking to Josh for a weight-losing exercise program that will not exacerbate my disk problem.
And I look forward to sharing with the RP Nation.
Read the rest of… The RP vs. JYB3 — An EPIC Fitness Challenge
“There is a real magic in enthusiasm. It spells the difference between mediocrity and accomplishment.”
I bet that got your attention. So does enthusiasm really separate those that are mediocre and those that are great? Is it passion? Is it hard work? What is it? Well, let me rephrase the question; what separates those that get results and those that don’t? I’ve pondered this since I started working out as skinny, 18 year old kid and now that I have been back as a trainer for a month, I want know what is the science behind results. Why did I get results and others didn’t? Why did some of my clients get results and others didn’t? Here is the deal there are many attributes that separate the haves from the have not’s:
Fun- those that get results do not look at working out like a chore. In their own way they make exercise fun. Whether they work with a trainer, take a group exercise class or just make their workouts enjoyable to them. If you enjoy something you will do it. Take it from me you can make exercise exciting and fun or dreadful and boring, you make that decision in between your ears.
Attitude- those that get results have a great attitude. They don’t let minor setbacks deter them or keep them off track. They stay positive always and they encourage others to do the same. Remember, your mind if stronger than your body, if you feel a negative towards something odds are you won’t perform well. Conversely, if you take a positive approach the outcome will be much different.
Hard work- Make no mistake about it getting results is hard work. It takes time and you must dig deep and be persistent. When you get to the gym you have to work hard. You never can skip workouts and you have to always make them count.
“I’m not eating this weekend because the girls at school want to be skinny.” Emily, 9.
In 2004, after years of processing my own body image issues, and with a determination to have things be different for my daughters, I didn’t expect my own child to begin that steep slide into dieting misery so soon, if at all.
I took a few hours to recover from my little girl’s statement of deprivation, and then I came to the conclusion that if I really wanted things to be different, I would need to take action myself, and fast.
The conversation and research that followed opened my eyes to several truths:
Kids talk. And they are all affected by media messages (billboards, commercials, print ads, Hollywood glamour) about protruding stomachs, fat thighs, and jiggly arms.
Women talk. We do, and it’s a lot of self-criticism about protruding stomachs, fat thighs, and jiggly arms. And, we talk about other women in relationship to all those things, and about how she looked in that outfit. Constantly, constantly, constantly. Conversations overheard about appearance become messages about what is acceptable, desirable, worthy of love, and they are more potent than any billboard costing 1,000’s of dollars to print, because they are personal—about real people we know—about ourselves. And, our girls are listening closely, all the time.
The seeds of self-esteem and self-image are planted long before girls approach puberty. Though criticism may be directed at others, and even if we only ever compliment our little girls, they grow on the reality that criticism is just around corner if they grow into women of stomachs, thighs, and arms, of any type.
So what’s a mother to do? I wasn’t certain, but I was sure that I wouldn’t allow one more generation of women in my family to struggle with the self-hatred that comes from a legacy of criticism, peer pressure, never ending dieting, and debilitating low self-esteem.
I did have a hunch that in order to help make changes for my daughter and her friends, I needed to help make cognitive and emotional changes for moms, too. Because after all, we were all once girls who grew on those very messages. No one ever told us to stop listening.
And so, with mother-bear determination, I called health and wellness professionals in my Lexington community who seemed to carry some authority: pediatrician; nutritionist; psychotherapist; police-officer. And I asked them to become a part of the community that Hillary Clinton talked about in, It Takes a Village, where everyone helps raise healthy children.
Click on image to purchase book
With professionals on board, Girls Rock!: Workshops for Girls and Moms, was born. We would all come together, pre-teen girls, mothers, and professionals, for a big empowering day of programming that would make all of us responsible for healthier language, relationship to self and friends, and habits at home.
But still, the kids in attendance would need real, up-close and personal role models to emulate—people they could think of as big sisters—the ultimate role models of omniscient authority to a girl.
So I recruited a diverse team of teenagers with leadership potential who seemed to defy what Mary Pipher identifies as one of our culture’s greatest tragedies when she says, “Adolescence is when girls experience social pressure to put aside their authentic selves and to display only a small portion of their gifts.”
Read the rest of… Lisa Miller: Empowering Your Daughters…And You
If there are any trainers that read my rants you can sympathize with me on the following statement made by a client, “My doctor told me not to squat.” Oh he did, did he? Well isn’t that great, what in the world am I going to do to strengthen your legs? Hold up! Do me a favor and get up and down from that chair. So you know what I am getting at. There are some uneducated people out there that tell patients to stay away from certain activities, not realizing that those activities could potentially help the situation. I’ve incurred this situation several times in the 8 years I have been a trainer, nothing surprises me.
The squat is the most basic, primal movement that humans do. We squat when we get in and out of a car, we squat when we get up and down from a chair and when we have to go to the bathroom (#2 for men and always for women) we squat. So how on earth could someone tell me that I can’t squat? Most doctors are not as educated on fitness and it impacts the body, so its easy to tell people what to stay away from. If you have a bum knee its probably not wise to load a bar up with 300 lbs and go at it. But what doesn’t make sense is why you wouldn’t perform the movement at all, without weight.
Have you ever looked a baby and how they sit back on their heels and drop their butt to the floor in a full squat? The point I am trying to get at is humans were meant to squat, in some shape, form, or fashion. It’s true so you cannot argue J
So how does squatting benefit me if I have knee problems? Well let’s first look at your “knee problems.” More often than not (general statement here) the problem is not your knee. Huh? Yes, the problem often stems your ankle or your hip causing the pain to occur in and around the knee capsule. This is called “site VS source.” The site is not always the source of the problem. So if you have hip issues or ankle issues, proper squat technique can actually realign the body to its correct movement pattern. Also becoming more flexible in the hip flexor and hamstring area will help as well.
Here are the benefits of proper squatting (bodyweight progressing to weighted):
Neuromuscular coordination- squatting (weighted or bodyweight) will train the brain and the muscles to work in harmony. If you have trouble squatting correctly place a box or bench behind you and sit back and touch and explode up.
Lower Body Strength- no exercise (no exercise!) builds strength better than squatting. Everyone needs strength, whether you are a stay at home mom or a professional athlete, our lives demand a certain amount of strength.
Injury Prevention/Rehabilitation- To prevent injuries you must make sure the body can handle and create force. Squatting allows the body to build muscle and strength required of everyday life. Also, allows the body to become flexible in the lower extremities (cause of a lot of injuries).
So, in conclusion if your doctor tells you not to squat, so him my article and have him call me. I will convince him otherwise.
In 2005, after reading yet another inspiring book by Deepak Chopra, I gave myself a birthday present and attended my first Chopra Center weeklong class called, SynchroDestiny.
The title still excites me and I can tell you that it was fantastic. Dr. Deepak is a terrific presenter with a peaceful, engaging presence, and when he signed my book he was warm and present. At our farewell dinner we chatted about a mutual acquaintance and I felt, and do still, that he is swell guy and one of the most influential leaders of mind-body medicine in our modern world today.
It was at this Chopra Center class that I was introduced to meditation for the first time, and it was there that I thought meditation was baloney the first time, the second time, the third, and twice a day for the entire week.
I really did want the promised health benefits of optimum blood pressure, deeper mental and emotional stability, and a state of “restful awareness” that would ensure a stressless existence, but my struggle to sit still in silence seemed to indicate I was wasting my time. I could NOT calm my mind, I could not focus, I could not enjoy it and I certainly did not see a future in meditation for myself.
As you gain experience with meditation, you’ll begin to feel the reappearance of youthful energy and vitality that is being released from the deeper level of the nervous system. This is a very profound change and the real fountain of youth.
Perfect Health: The Complete Mind Body Guide, Deepak Chopra, M. D.
But I persevered along with the other 50 or so attendees because it was part of the deal and because I had paid for the entire Chopra Center experience with my birthday savings. And because I was loving the rest of the SynchroDestiny intensive.
So I returned home and went about life as usual and felt pretty good. For me, there’s nothing like a vacation that includes learning, great food, AND massage. And because I hate to give up before the promised results, I continued to try to meditate daily despite feeling I was getting nowhere.
And then something happened two weeks later, the day my handyman Elvis, worked in my attic.
CRAAAAAAAAASH! I looked up from my computer to see Elvis’s feet dangling through a hole in my second story hallway ceiling as huge pieces of paint and dry wall and ceiling continued to break off to expose his entire lower body.
I should add here that because we have vaulted ceilings from the living-room up, the distance to the closest floor is 40 feet.
Yes, a man was falling and holding on for his life, in my home, no joke. And he was screaming, and kicking his legs around in panic, just the way it looks in movies. The fear was palpable.
But I felt completely and genuinely calm, “Hey Elvis, don’t worry, you’ll be ok—just hoist yourself back up slowly and come on downstairs—I’ll make you some tea.”
What? Who was this strangely calm and reassuring being that had taken over my senses, my spirit, my own vocal chords?
Read the rest of… Lisa Miller: Adventures and Fun with Deepak Chopra & My Handy Man Elvis
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 right. 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.
I read a story this morning that was written in 2005, about a lost and traumatized baby hippo in Kenya, who “adopted” a tortoise to be his mother. An elderly male, the tortoise is said to be a century old.
“They sleep and eat together, and have become inseparable” says the director of the nature preserve.
As if that’s not moving enough, I am tearful after learning further that this baby had survived a tsunami-ravaged river that swept him into the Indian Ocean where tides eventually washed him ashore. Dehydrated but hanging on, rescuers found him on the beach (and brought him to the nature preserve).
For me, this story tugs at the strings.
And when I step back, I find it interesting that both tragedy and miracle are (now in my heart) here in this story—two seemingly opposing forces. And a third force, inspiration, is here as well.
So, is inspiration born of tragedy and miracle? Is inspiration the baby hippo of the married couple, Tragedy & Miracle Kenya?
If you are like me, your favorite stories are about true-life people overcoming adversity.
Why do those stories appeal? Because there’s something truly amazing and life affirming and heart-filling about knowing that others have faced what seemed like insurmountable obstacles, and not only survived but found deeper meaning in life.
It’s hardly ever easy to recognize the worth of something tragic while in the middle of it. No tsunami, loss, or pain feels like it’s going to lead to something positive.
Read the rest of… Lisa Miller: Unusual Inspiration
A famous scientist with a hair style I envy once wrote, “Everything should be kept as simple as possible but not simpler.”
Simplicity, a novel concept that couldn’t possibly be true in exercise, could it? I mean with all the 3am infomercials about insane workouts using everything from your body weight to the kitchen sink and weight loss products that promise “instant results.” There is no such thing as “instant” results but there is a strategy of simplicity I tend employ. In continuation with this blog and all its wisdom, I would like to take the time and share some knowledge with those people looking for that perfect weight loss book or that magic cure to get rid of love handles. Well now you’re asking how I lose weight. How do I keep the weight off? In my career as a personal trainer I have realized one important thing: keep it simple. Nutrition and weight loss are very simple. Just follow my instructions.
1. Don’t over eat. Figure out why and when YOU do overeat. Is it an emotional reason? A lack of planning? Maybe just a lack of knowledge and accountability. We don’t get better unless we know what is preventing us from turning the corner, so access yourself and stop overeating. Keep it simple.
2.Carbs are not bad they are your #1 energy, use them as such. Stay away from foods with a lot of sugar, choose oatmeal over donuts, broccoli over bread and apples over bananas. Keep it simple.
2A. Get rid of the sugar in your diet. You don’t need it, its only making problems worse, say goodbye! Keep it simple.
3. Eat smaller portions. Learn when to say no to seconds and thirds. Your body does not have to eat that entire pizza, save the rest for the dog, I am sure he gets hungry too. Keep it simple.
4. Dessert is a habit, not a physiological need for survival. Habits can be broken. Just say no to the banana split. Keep it simple.
5. When eating out (if you must!), say no to Whoppers, Big Macs, and Thick burgers. Say yes to Grilled Chicken. When asked, “If you want fries with that,” Say my trainer said no. Keep it simple.
6. Eat smaller and more frequent meals. Humans are periodic eaters and continual metabolizers. In order to increase that metabolism we have to eat more frequently. For example, in order for the fire to burn it needs wood, same thing applies to your metabolism. Keep it simple.
This is by no means an all-inclusive list but you get the point. Weight loss is not that difficult nor is it that complicated; it just requires a little knowledge and a lot of gumption. If you want to continue to eat whatever you want you have two options:
Move a lot (a lot!)
Or keep gaining weight year after year after year.
Then one day you might realize that trainer guy was right. Keep it simple!
Ayurveda, the 5,000-year-old healing system founded in ancient India, is derived from the Sanskrit words ayusmeaning life, and veda meaning wisdom. Ayurveda, the wisdom of life, offers a time-tested guide for a life of happiness, vitality, love and purpose.
From the Ayurvedic perspective, human beings are not viewed as mere thinking physical machines, but rather as fields of intelligence in dynamic exchange with the energy and information of the environment. Health is a state of vibrant balance in which all the layers of one’s life are integrated—the physical, the psychological, the spiritual.
In this system, the great elements of the universe, the mahabutas, are reflected in our own physical bodies and psychological make-up. The element of fire, tejas, in particular, plays a vital role here as it is the very force that enables proper digestion, integration of nutrients, emotions, ideas and experiences.
Based on the Chopra Center’s Perfect Health course, I’ll be teaching a free class at the Festival of Faiths in Louisville, KY this Sunday, November 18, from 11:30am-1:00pm.
Come and learn about your own mind/body constitution and discover how to help your tejas burn as brightly as it is designed. This session will be interactive and experiential including lecture, discussion, pranayama (breathing techniques), and meditation.
If you spend enough time in a gym, you can hear the most creative questions and mis-truths in any field, anywhere. Any personal trainer that has spent their career in a gym setting, can recite the most compelling stories of clients/members and their beliefs of what is fact. I figure I could write a best seller, just by the sheer volume of misinformation about exercise and nutrition that is conveyed through media outlets and misinformed “experts.” This is not the gym goers fault, rather this is my problem and a problem I tend to overcome through education and factual information. “OK JB what is your point?” My point is there is a lot of information out there I would consider a myth. For example, that is possible to spot reduce. Not possible, next question! Another example, I can eat what I want and still have the body of my dreams. Kinda, sorta possible but depends on genetics and other hormonal factors but for most people, not possible. “Alright enough already, what is THE myth?” The king of exercise myths, the grand puba of misinformation…Lifting weights will make a woman bulky! That’s right, after doing this as long as I have; people, in particular women still believe strength training will make them look like a bodybuilder. Ain’t going to happen!
Now, I am not naïve to think women are not strength training in record numbers. Years ago, most women would join a gym and only perform cardiovascular exercises such as biking or running on a treadmill. Although great for the heart, this alone does not create the lean, sculpted bodies women are wanting and displaying today. It was always thought that women should not lift weights because it would make them bulky and look like a man. The traditional routines would consist of high repetitions, usually 3 or 4 sets with 30-60 second rest periods. Cardio usually would precede strength training. Group fitness classes such as Body Pump or “15 minute abs” would have mostly female attendance. In some clubs you would have “Women’s Only,” areas, full of selectorized equipment and cardio.
Women are displaying incredible results from strength training but the myth still exists. Keeping all things equal, let’s tackle the reason’s ALL women should strength train.
The Differences between Men and Women- YES! I know the DIFFERENCE but I’m not referring to our outer differences, I’m talking about what happens inside the body. As far as muscle goes; a bicep is a bicep and a glute is a glute, whether its on a man or on a female, anatomically they function the exact same. What are different are the hormonal levels that allow our biceps, glutes and all 600 some skeletal muscles to grow. You guessed it, testosterone. Loved by men, feared by women. That’s ok because men produce anywhere from 10-50 times more testosterone than women. YAHTZEE! Men can build bigger muscles than women (in most cases J). Now, does that mean women cannot build muscle, NO! It just means women cannot produce enough testosterone possible to build muscles the size of most males. Debunking the myth has begun!
Strength- Hence the name “strength” training. Picking up heavy things will make you stronger. What does that mean for most women and men for that matter, everyday activities can become easier. Picking up that 20 lb box and placing it on a shelf 2 feet above your head all of a sudden becomes easy. Pulling dog food out of your SUV and throwing it over your shoulder to take in the house suddenly becomes a breeze. Strength training makes you stronger, period. We all could use more strength, everyone, including you!
