Motivation

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Eat Clean and Workout Dirty

February 19, 2010 in Fitness, Motivation, Nutrition by Dave | No comments

Eat clean and work out dirty.

Say it again.

Eat clean and work out dirty.

The secret to success.

Eat clean:  No junk.  No extras.  Think fresh, natural, unprocessed and in it’s natural state.  If you can’t pronounce an ingredient in it, it’s not clean.  If it comes wrapped in cellophane, sealed in a bag(most of the time) or a box  or is microwavable, your aren’t eating clean.  If you can pick it from a plant, from the ground, or if it was once attached to an animal, you are eating clean.  Eat like a caveman.  Cavemen didn’t eat sauces, add cheese or have a dinner roll before their meals.  They didn’t bread, dip, smother, drench or fry their food.  They didn’t eat sugar, bleached flour or trans fats.  They ate when they were hungry and stopped when they were full. Eat ingredients not things made from ingredients.

Workout dirty:  Get nasty.  Sweat.  Grunt.  Yell.  Swear. Let it all hang out. Success is cooked in a messy kitchen.   You aren’t supposed to look good working out- working out is supposed to make you look good.  If you don’t have pit stains, smell like crap, messed up hair and a beat red face that’s grimmacing more than smiling, you aren’t working out dirty.   Using the mirrors to check your appearance instead of your form, you aren’t working out dirty. Get on the floor, get off the floor, faster, jump up on benches, drop dumbbells from exhaustion, test yourself, see what you’re made of. Make a bet, push yourself and encourage others.  Don’t worry what people will think. Don’t be intimidated- You’re an animal act like one.

Eat clean and workout dirty.

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Women Don’t Work Out Hard Enough To Get Results? Actually Here They Do.

February 10, 2010 in Fitness News, Motivation by Dave | No comments

Hard Enough For Results?

Hard Enough For Results? by davefannin

This makes sense. I’ve seen it but it’s a tough sell.

At least I’m not the one saying it: doctors claim the same thing.

Endocrinologist Dr. Ken Fujioka says that hormones cause women to want to eat more after exercise, and since a woman’s metabolism is nearly one-third slower than a man’s, those extra calories have a significant impact on their weight, making it harder for them to drop those pounds than for a man, and the average woman simply doesn’t work out hard enough to offset the difference.

Common sense would tell us that to combat this, you simply don’t eat those extra calories, good luck with that, you can literally see people’s faces glaze over when you recommend they simply eat less. Then they stop returning your calls.

So how is this fixed? Work out harder.(Remembering still you can’t out-exercise a bad diet!) How do you do that? Well I’ve never, and I mean never, had a client note how easy their training was and they feel like they could pull it off themselves.

And Yes! I ask! Because I have to know!
Me : “Could/would you do this on your own?”

Client:” When I have the energy to get off this floor. You’re getting a punch”
Me: “That would be a No”

Now every work-out isn’t an all-out slaughter. I’ve seen it attempted and injuries and burn-out follow quickly. And that’s as bad as no training.

It definitely helps with the motivation and pushing when a trained coach is getting you into the “5 More!” “1 More You! CAN DO THIS!” Zone. And if you have a trainer that doesn’t get you excited enough to get after it and isn’t invested enough into you to get excited about your progress get rid of him or her- today.

The video notes that if you are talking to your friends, or able to read a book, you are not working out hard enough. Interesting to note that absolutely all of the people that were on the cardio machines were talking and reading and um. “power walking”. I think I threw up in my mouth a little.

The lady doing crunches on the ball? Well everyone looks the same doing crunches on a ball. Me, you, circus elephants all the same.

So bottom line is you have to push.

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Find Your Comfort Zone- and Stay Out of it

January 29, 2010 in Fitness, Motivation by Dave | No comments

I was reading on LATimes.com about Dr. Jeffry Life, and his prescription for a life long exercise regimen.

One of the things he said made me want to jump out of my seat and shout it from the rooftops…

Find your comfort zone, and then stay out of it.”

If intensity is the key to results, then your comfort zone is your worst enemy.

Your comfort zone comes in many forms: doing exercises you are familiar with, training methods you are used to, the same time every week, pushing yourself just as far as you think you can go, or as far as you went your last workout. 40 minutes on the treadmill because you did 40 minutes the day before- sound familiar?  Routine, routine, routine.  Staying in your comfort zone is going to keep you in the same size pants and with the same body fat percentage. 

Doing the same thing each time and expecting different results is the definition of insanity.

Pushing yourself beyond your comfort zone also takes many forms: trying new exercises, new ways to break a sweat, doing more and lifting heavier than you ever thought you could, working out more often, pushing yourself as far as you can go, and then pushing a little further.  That is how you get results.  You challenge your body.  You continue to grow, change, improve.

Comfort is complacency.  You should not be comfortable when you work out.  You should be uncomfortable, exhausted, sweating and out of your element. 

How can you grow if you don’t challenge yourself?  How can you know what you are truly capable of if you never try?

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Guest Post: Is Your Scale Lying to You?

January 19, 2010 in Fitness, Motivation by admin | 1 comment

black-scale

It’s me again.

It’s the same old story: You’re standing on the scale, watching the digital numbers tick by, wishing you could have peed one more time, until, finally, the scale settles on a number.

Love it or hate it, can you trust it?

There are a lot of different factors that can affect your scale’s reading, either by adding a few pounds or taking them away.

Next time you fixate on tenths of pounds every morning, keep a few things in mind:

When did I last eat?

If you just have a big meal, all that food hasn’t had a chance to digest yet, and is just sitting there in your belly. It’s just like you were holding that meal in your hands when you stepped on the scale; the food has weight and that weight gets added to yours.  Meals take anywhere from 6-12 hours to digest.

What did I last eat?

Often, the healthiest foods are the heaviest in terms of weight. Fruits and veggies are great for your health and your waistline, but because they are so full of water and bulky fiber, they can temporarily add pounds to the scale.
If you ate a salty meal, like canned soup or a frozen dinner, the scale may also take a temporary jump. Your body retains water after you eat a lot of salt to dilute the excess sodium in your system, which can cause you to bloat.
Going light on carbs could explain a false lower reading. Carbohydrates, your body’s number one source of energy, are like a sponge- they hold water in your body. If you cut carbs, you risk dehydration, as there is nothing to prevent water from going straight through your system. The scale may read a bit lower, but it’s just because you are missing water, not from fat loss.

What did I have to drink?

If you just polished off a bottle of water, the weight of that water will show up on the scale. A liter of water weighs about 2 pounds, so if that water hasn’t had a chance to get through your system, it’s going to add to your weight.
If you had a few drinks last night, or a few cups of coffee this morning, you are probably dehydrated, as both are a diuretic, and you may be weighing in a few pounds less that your actual weight. Once the missing water is replaced in your system, your weight should return to normal.

Water is one of the biggest causes of inaccurate scale readings. It takes 3,500 calories to gain or lose a pound of fat; that’s nearly impossible to do in a day.

So, if you get an unexpected scale reading, take it with a grain of bloat-inducing salt. And remember, it’s just a number. Don’t let it make or break your day.

Body fat is the only true way to measure the composition of your body, and track real progress, so to get your body fat checked, make an appointment.

Don’t Sabotage Yourself.

January 15, 2010 in Motivation, Nutrition by Dave | No comments

The Wothington Ladies

MSNBC.com claims self control is contagious.

Want to be a Winner? Surround yourself with Winners.

Choose your friends and associates carefully.

Self-control is contagious, a new study suggests.

In one study, the researchers randomly assigned 36 volunteers to think about a friend with either good or bad self-control. Those who thought about a friend with good self-control persisted longer on a handgrip task commonly used to measure this behavior, while the opposite held true for those who were asked to think about a friend with no restraint.

And on the other side they say, “people with lousy self-control influence others negatively. The effect is so powerful, in fact, that just seeing the name of someone with good or bad self-control flashing on a screen for 10 milliseconds changed the behavior of volunteers.” They also say that the opposite is true, and thinking about someone with good self control will help others have better restraint.

Its happens.  You go out to dinner with a friend, they order first and get hi-cal appetizers, a huge meal that usually involves fries and possibly a dessert.  Suddenly the salmon and salad you were about to order sounds. Not so tasty, and you say “screw it, I’ll have what their having.”

No one else is responsible for you or the decisions you make.  Don’t allow others to unwittingly sabotage your goals.

Now. Change the stats.  Reverse the order. Your influence will positively impact them. What you do that’s in your best interest weight and health wise. The very choices you make. Helps others that are nearest to you. If you can’t  do it for yourself. Do it for them.

And the easiest thing to adjust. Surround yourself with like minded people with similiar goals. You’ll move farther faster than you ever thought possible.

Dedicated to Your Success,

Dave

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Willpower: What is it, and Where Do I Get Some?

January 8, 2010 in Motivation, Nutrition by Dave | No comments

willpower

Most people view eating right and exercising as an exercise in willpower.

But what is willpower?  Being able to resist eating a cookie?  Not being tempted by the cookie at all?  And how do you get more of it?

According to the NY Times:

“The elusive forces behind a person’s willpower have been the subject of increasing scrutiny by the scientific community trying to understand why some people overeat or abuse drugs and alcohol. What researchers are finding is that willpower is essentially a mental muscle, and certain physical and mental forces can weaken or strengthen our self-control.”

So how do you get more willpower? 

By flexing that mental muscle.  Just like any other muscle in your body, you must exercise willpower in order to make it stronger.

We are a country run by immediate gratification: Blackberries, emails, text messages, fast cars, fast food, credit cards- if we want something, we want it right now, and get cranky if we have to wait.  Sometimes that impulse can carry over into other areas we would rather it didn’t.

Does this sound like you?  “I’m hungry.  I can’t concentrate until I get food.  I need food.  I want chocolate.  I need chocolate.  Must. Find. Chocolate.”  You aren’t going to die of hunger if you don’t have a Hershey’s Kiss, but we have trained ourselves that the second we have an impulse, we must give into it.

The researchers in that same article recommend starting out with small tasks to work your way up to the big ones.  Next time you sit down to a meal, deprive yourself on a small scale.  Wait for 5 minutes before you start to eat.  Put your fork down in between bites.  Eat half, and then go do something else for half an hour and then come back and finish.  Slow down, and show that meal who’s boss: you control what goes into your body.

Now, don’t go on a fast just to see if you can do it, please.  That will only have the opposite effect and before you know it you’ll end up with Cheeto dust in your hair after you ate yourself out of house and home. 

Remember: small resistance, in order to work up to the resistance of the big temptations.  Want that piece of cake at the office party? Nah, you can wait until you get home to make a healthy meal.

Give it a try.  Did you die of starvation?  Did the world come to an end?  Or did you have the feeling of confidence that you are in control of your meal, and how and when to eat it?

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The Best of The Body Firm 2009

January 1, 2010 in Club News, Fitness, Motivation by Dave | No comments

large_HappyNewYear2

Happy New Year!

If you’re reading this, I’m assuming you behaved yourself last night because it’s hard to look at a computer screen with a splitting headache.

2009 is over, and one of the most exciting things about it for me was starting this blog.  I wanted a place where clients and the public as a whole could come and find inspiration, motivation and helpful, reliable information about health and fitness.

Lace up your walking shoes, and let’s take a stroll down memory lane, visiting the best of Body Firm Blog in 2009.

We learned how to set ourselves up for success by not testing our will with unnecessary temptation

The Alcohol Survival guide is the key to being able to party while remaining calorie conscious

Morning Training- It’s just so good

Low on motivation?  Never again.

Ready, Fire, Aim!

You can control time

Are you a slave to your body?

Get slapped across the face with some hard truths about weight loss

Could you run 100 miles? He did.

Choose the right partner

Blast fat fast with a big HIIT

Quit blaming muscle for not losing weight

Are you even thinking about making an excuse?

Reward yourself right


The Big Hairy Audacious Goal- what it means for you in 2010.

December 29, 2009 in Fitness, Motivation, Tips and Tricks by Dave | 1 comment

Who is this post for?
If you’re in decent shape. You’ve reached you initial goals that got you off your butt in the first place. You’ve been training for a while maybe even a long while. You’ve got a handle on your eating and while training isn’t exactly easy you’d like a bit more motivation. Lets call it the “what’s next?” question.

It’s time to set your Big Hairy Audacious Goal(BHAG). I stole the BHAG from business management but it works for individuals too. The BHAG is something far from easy but reachable with much effort. You’ll use what you have now and build upon this foundation to get to the BHAG.
Examples of BHAG’s-

1.Triathlons: any distance is a challenge. Combine Swimming, Cycling, and Running and you’ve got a goal you can believe in. Type A+ personalities do this at your own risk of addiction.

2. Road Races: 5ks- Marathon’s(Cowtown Marathon is right here!) to Marathons in Europe(couple of clients did these in 2009 and loved! the travel and adventure).

3. Ultra-Marathons: got a marathon under your belt? Go longer like 50k or 50 miles to start. The El-Scorcho 25k and 50k is right here in Fort Worth during the summer. I do this one myself. And I get nausea just thinking about it! Good Times!

4.Trekking, Mountain Climbing- You can put these trips together yourself or go to a trusted provider like Backwoods Adventures(Fort Worth) and hike Yellowstone National Park or Utah parks or Trek on one of 4 different Continents.

5. Adventure Vacations: where you have to show it off like Hawaii. Or a Vacation where you have to use it or lose it like Scuba Diving, Skiing, or Snow Boarding

7. Adventure Racing, Mud Runs, Urban Races: all different terrains and all require you to adapt to ever changing environments and challenges.

Two big factors actors make the BHAG so effective to reaching the next level.

First you have to tell others about the event or trip. These type of events can’t be done in private. This is the accountability factor. In a good way. “I’ve already told everyone” will get you out of bed many many mornings.

And the second big factor is the deadline element.It’s the forcing mechanism behind the goal.You’ve made the investment in registration, travel and hotels.
You cannot move the date of the trip or the start of the race back. It’s your deadline. You will surprise yourself at what adjustments you’ll make to be ready on time.

Chose your BHAG. Set the dates. Make the reservations. And tell your friends.

BTW you will never “be” ready. And there never is a “right time”.
So
just
do
it
NOW.

Hope this helps some of my veterans and those coming in that need that extra motivation. 2010 is your year baby. Let’s make it a good one!

Dedicated to Your Success,
Dave

P.s. I know you’re thinking “What about the cost?” A very smart friend of mine says “Collect Experiences Not Things”. With this philosophy he lives a life most people only dream about. Because he got it right. This is an investment in you. To see how good you can really be. I think you’ll surprise yourself.

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My Wife Likes to Travel on the Heaviest Travel Days of the Year. I don’t know why.

December 24, 2009 in Fitness, Motivation, Tips and Tricks by Dave | 1 comment


Out of town for the Holidays!

If you can’t tell from the pics above We (Tracy, Baby Girl, Gracie, and The Boy) traveled overnight to meet-up with family for Christmas.

Travel events to date.
1. Left an entire suitcase! in the car at DFW.
2. One Stuffed Dog left at luggage pick-up.
3. One GPS unit destroyed.(Don’t ask)

Not a bad start all and all.

What’s this have to do with fitness?

Well if you want to travel with small children. You better be in good shape . Because it’s Exhausting!

Seriously combine travel and the Holidays and you get all kinds of workout consistency problems.

I can give you a couple tips for pulling off flying and travel and not destroying your progress.

(Pro-Tip: plan where you’ll train before you leave town. Google your destination address and the word fitness or gym. That will give you the closest facilities available. Call ahead and get the details on visitor passes and holiday hours.)

1. For a flight, stock up on healthy snacks for the road. Air. Whatever. While you might love your airline pretzels, they aren’t going to hold you over for long.

2. Flying will dehydrate you. Carry an empty water bottle through security and fill it on the other side. Drink plenty of water. Pass on sodas, and especially alcohol(that’s for later), and opt for sparkling or regular water when the drink cart comes around.

3. Best tip is the simplest. Workout before you head to air port. Travel can be, even for the best prepared, stressful. Getting your workout in early can help you deal with airline stress, and help make your trip a smooth one. It will be one less thing to worry about. And you’ll have done at least one thing to preserve your health that day.

Here’s to your safe travel!

I Hope You All Have a Great Great Holiday!

Dedicated to Your Success,
Dave

Client of the Month-Shelly Smith

December 15, 2009 in Club News, Fitness News, Giveaways and Contests, Motivation, Q and A, Uncategorized by Dave | No comments

One of the best stories of the year! So good.

I don’t consider myself an emotional guy. But I got choked up when we shot this video.

Shelly had to get rid of so much head trash and excuses. If you don’t know “Head trash” is the accumulation of excuses, past failures, negative mindset, and current circumstances that hold you back from your goals. Shelly had to dump a ton of that. And it’s painful to do in the beginning.

You either have ton of excuses or a ton of results. No one has both. She overcame the “time excuse” the “money excuse” the “it’ll be uncomfortable to start” excuse. Man, she had everyone in the book and she beat them all. She beat them into submission.

And here’s the thing. She got her life back.

She got the ability to what she wants when she wants. No limits.

It’s my hope that you get some ideas of what’s possible for you this New Year.
You can’t let head trash or excuses get in your way of Living The Rest Of Your Life on Your Terms. Living your life truly happy.

It’s my hope too that you watch the video. And if you feel like Shelly did. That you take action. Fill out the Consult Request in the upper left on this page and I can meet with you to discuss your goals.

Now watch the video. And have a great day!

Oh! and Great Job Shelly!

Talk to you later.

Dave

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