Lately it's been this little book called, "The Dip" by a guy named Seth Godin.
It's all about how the biggest results are often achieved after a period of struggling. But many people quit during the struggle, and never achieve success.
You might be able to relate - this is very true of fat loss, working out, and eating right.
After all, it's not too bad to get through the morning or even the early part of the afternoon without 'cheating' on your diet.
But late in the afternoon our diet becomes a struggle. And while sitting around after dinner it is practically impossible for some folks to resist the siren's call of the cookies and chips.
But those who make it through the struggle WIN. They end up eating fewer calories and losing fat for the day.
Same with our workouts.
The warmup is fine, and the first few sets are tough, but manageable.
But as we go on, some folks want to quit. But often it is the last set, the last rep, the last effort that gives us the most results.
If we didn't experience discomfort and fatigue - and make it through it all - we wouldn't change our bodies.
We have to get through what Seth calls, "the dip". As he says, "It is human nature to quit when it hurts."
And human nature is why you see more lard bodies than hard bodies.
The two worst things you can do when you are in "the dip" are...
a) Quit (that's obvious)
b) Jump from program to program (because each time you jump, you are starting over again - always give a program a full 4-week trial period to see if it really works for you)
If you can make it through the dip, you win.
But how do you beat the dip when the struggle is so hard?
By reminding yourself of how good life will be on the other side of the dip - how good things will be once you make it through the struggle.
You must remind yourself that you can get to a point where you'll prefer whole, natural foods over junk food; that you'll look forward to your workouts, rather than find any excuse to blow them off.
You must have the right mindset.
You must learn to stay strong.
And get help from your social support.
Let me know how I can help you,
Gregg Swanson
http://WarriorFiitnessTraining.com
P.S. In the past 11 months a good friend of mine, Craig Ballantyne, has discovered powerful secrets about how to use motivation, inspiration, and social support to help keep more Turbulence Training users on track.
To help them burn the belly fat they've been struggling to lose for weeks, months, and years.
He’s put all those secrets together in his new ebook bonus, "The 5 Motivational Secrets to Getting (and KEEPING) Flat Sexy Abs and Burning Belly Fat Permanently"
This is one of the bonuses you'll get when you grab your copy of his NEW program at Turbulence Training for Abs
Tuesday, July 22, 2008
Sunday, July 13, 2008
Not One...But Two Trophies!
I am soooo excited! Why? Because my beautiful wife, Diane, just finished her first figure competition yesterday. It was the 2008 NPC San Jose Bodybuilding, Fitness and Figure and is one of the biggest amateur shows here in California. So, how did she do? Let me tell you…for her first time EVER she finished 1st in her age group (masters) and first in the “open” (for her height). That’s right! Not one, but two first place trophies! I am so very proud of her, words can’t completely express what I’m felling. That's Diane (in the purple)to the right of Mark Byer (2007 overall champion)
Congratulations Diane! Now on the to the Arnold Classic!
Who’s next???
To Your Health,
Greg Swanson
http://WarriorFitnessTraining.com
Tuesday, July 8, 2008
Eleven Great Ways to Get Motivated to Exercise
You know you've got to get moving. You resolve to park the car a few blocks from work, take the stairs, and hit the gym after work. But a few weeks pass and before you know it, parking spots start opening up right in front of the building, the elevator is already in the lobby, and you've worked late every night that week. It's not that you don't know how to get fit, you just can't seem to stay motivated. We all know people who are religious with their workouts. So, what's their secret?
We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.
1. Embarrass Yourself
Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation (or lack thereof) in black and white helps keep you going. Suzanne Schlosberg and Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000), suggest "whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused and motivated. Some people tape their goals to their bathroom mirror or refrigerators." Do whatever works to make you remember what you promised yourself.
2. Join a Club That Wouldn't Have You for a Member
So you're not Steffi Graf. That doesn't mean you can't join a tennis team. Richard Cotton, chief exercise physiologist for the American Council on Exercise, says "joining a club, team or finding an exercise partner ... provides a support system and someone to simply share the experience with. Often times just knowing someone will be asking you 'How's it going?' can be the difference between exercise success and failure."
3. Love Thy Neighbor and Love Thyself
You can't leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, director of the Center for Physical Fitness at Tufts University and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999), says, "When I make a date with a neighbor to go for a run I keep it, and we have a great time." She also plans a regular appointment with her neighbors. "Saturday mornings several of my neighbors come over and we lift weights together; it's a great way to start the weekend," she says.
4. Challenge Yourself
Working toward an event — like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast — keeps you on track. Every time you exercise you'll be closer to meeting your goal. "The minute you mail in your entry fee, you'll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else," say Schlosberg and Neporent.
5. Dance, Dance, Dance
"Music is a fantastic motivator," says Michael Olajide Jr., a former professional boxer and inventor of Aerobox workout routines. "It can push you to do more and to exercise longer, even longer than you planned." Who doesn't get a surge of energy every time they hear their favorite tune? Plus, it's the perfect excuse to get that new CD.
6. Don't Count the Miles
"Do not work out to burn calories or lose weight," says Emme, plus-size model, author and columnist. "There are more important things than burning calories taking place during your workout. Newfound self-esteem and stress reduction are just two positive aspects of many that come to mind." If you're always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.
7. Find the Fun
Forget about the "no pain, no gain" attitude. "The mind, body and soul connection is very important here, don't forget to have fun," says Emme. Pick an activity you've always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you'll stick with it.
8. Make It a Family Affair
"When I go for a run I entice one of my kids to go with me — he or she goes on their bike and I run. It's a great way to be together with my kids," says Miriam Nelson. Who better to egg you on than the ones who love you best!
9. Learn to Love Lycra
"Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, " say Schlosberg and Neporent. Once you realize how much better the right equipment makes a workout, you'll be loving your sports bra as much as soccer star Brandi Chastain.
10. Dive for Dollars
Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You'll be at the gym more often than the trainers.
11. It's About Time
"My mood motivates me to work out, so timing is everything," says Kathy Kaehler, personal trainer and author. If you aren't up for a workout don't feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.
I'd like to thank The FoodFit Company for this fantastic information.
Enjoy your workout!
Gregg Swanson
http://WarriorFitnessTraining.com
We asked fitness experts and regular Joes alike how they stick with their routine. These methods keep them moving; maybe one will work for you.
1. Embarrass Yourself
Make a mark on your calendar every time you make it to the gym or park. Seeing your motivation (or lack thereof) in black and white helps keep you going. Suzanne Schlosberg and Liz Neporent, authors of Fitness for Dummies, Second Edition (IDG Books Worldwide, Inc., 2000), suggest "whether you write your goals on the side of your shoe or in your training diary, glancing at them on a daily basis will help keep you focused and motivated. Some people tape their goals to their bathroom mirror or refrigerators." Do whatever works to make you remember what you promised yourself.
2. Join a Club That Wouldn't Have You for a Member
So you're not Steffi Graf. That doesn't mean you can't join a tennis team. Richard Cotton, chief exercise physiologist for the American Council on Exercise, says "joining a club, team or finding an exercise partner ... provides a support system and someone to simply share the experience with. Often times just knowing someone will be asking you 'How's it going?' can be the difference between exercise success and failure."
3. Love Thy Neighbor and Love Thyself
You can't leave a neighbor standing on the corner checking her watch. She knows where you live. Miriam Nelson, director of the Center for Physical Fitness at Tufts University and the author of Strong Women Stay Young and Strong Women Stay Slim (Bantam Doubleday Dell, 1999), says, "When I make a date with a neighbor to go for a run I keep it, and we have a great time." She also plans a regular appointment with her neighbors. "Saturday mornings several of my neighbors come over and we lift weights together; it's a great way to start the weekend," she says.
4. Challenge Yourself
Working toward an event — like a 5K walk or run, or an overnight bike trip to a faraway bed and breakfast — keeps you on track. Every time you exercise you'll be closer to meeting your goal. "The minute you mail in your entry fee, you'll have a whole new sense of purpose. And the feeling of accomplishment you get from completing your event is like nothing else," say Schlosberg and Neporent.
5. Dance, Dance, Dance
"Music is a fantastic motivator," says Michael Olajide Jr., a former professional boxer and inventor of Aerobox workout routines. "It can push you to do more and to exercise longer, even longer than you planned." Who doesn't get a surge of energy every time they hear their favorite tune? Plus, it's the perfect excuse to get that new CD.
6. Don't Count the Miles
"Do not work out to burn calories or lose weight," says Emme, plus-size model, author and columnist. "There are more important things than burning calories taking place during your workout. Newfound self-esteem and stress reduction are just two positive aspects of many that come to mind." If you're always focusing on burning off your morning doughnut, of course exercise seems like a chore. Try exercising for the sake of your health, not your body.
7. Find the Fun
Forget about the "no pain, no gain" attitude. "The mind, body and soul connection is very important here, don't forget to have fun," says Emme. Pick an activity you've always loved, like biking or walking outdoors. The more enjoyable it is, the more likely you'll stick with it.
8. Make It a Family Affair
"When I go for a run I entice one of my kids to go with me — he or she goes on their bike and I run. It's a great way to be together with my kids," says Miriam Nelson. Who better to egg you on than the ones who love you best!
9. Learn to Love Lycra
"Buying snazzy new workout shorts or comfy new cross-trainers can really get you fired up to work out, " say Schlosberg and Neporent. Once you realize how much better the right equipment makes a workout, you'll be loving your sports bra as much as soccer star Brandi Chastain.
10. Dive for Dollars
Money is the ultimate motivator. Put a dollar in a jar every time you make it to the gym. At the end of a month, treat yourself to a massage. You'll be at the gym more often than the trainers.
11. It's About Time
"My mood motivates me to work out, so timing is everything," says Kathy Kaehler, personal trainer and author. If you aren't up for a workout don't feel guilty about postponing. On the other hand, exercise has been known to improve a bad mood. Work out your aggressions in the gym instead of at home or work.
I'd like to thank The FoodFit Company for this fantastic information.
Enjoy your workout!
Gregg Swanson
http://WarriorFitnessTraining.com
Wednesday, July 2, 2008
Just wasting time...
I received a shocking email from someone I respect the other day that I want to share with you. (I have permission.)
My friend just came right out and told me the brutal truth: "You're wasting months of your life for nothing."
Pretty scary...and I had no idea what he meant!
So, I kept reading...
"Look, just figure out how many hours you're spending in the gym and doing cardio every week. Multiply that number by 52. Then email me back."
So I did the math. It freaked me out! It was a lot more time than I thought. I was spending literally YEARS of my life in the gym. Let's not even talk about cooking food and eating 6 meals every day. It feels like my workout routine is like a second job sometimes. Can you relate?
Anyway, I emailed him back and here's what he said:
"Okay, take that number down to less than an HOUR a week...tops. How much time have you just added to your life?" The obvious answer: A lot!
By now I was wanting him to give me the answer. If there was a workout program where I could see results in minutes a day versus hours I was all ears.
He said, "Check out my latest book and video series."
Here's the website so you can see it too
The guy I'm talking about is bestselling fitness author Jon Benson. His latest book "7 Minute Muscle" is an absolute jaw-dropper. You owe it to yourself to at least visit his homepage and discover what this is all about.
Jon spent three years researching one simple question: "How can you get the MOST results in the LEAST amount of time?"
Seems like common sense, right? Well it's not. Most people, myself included, are spending FAR more time than necessary to get results.
Even worse --
--- > I learned that all that time in the gym
--- > was keeping me from the body I wanted!
Of course there is more to the story than just "working out less." This is not some gimmick that involves pills or gadgets either. Honestly, it's hard work.
But only 7 minutes of it.
7 minutes. No joke.
After that 7 minutes you feel like your muscles will explode from the pump. You get leaner, stronger, and you do it faster than any other workout I've ever seen. Your energy shoots through the roof to boot.
See for yourself –
I'm sure you'll love "7 Minute Muscle" as much as I do. Even more, you love the months of life you'll get back by train smarter, not longer.
Sincerely,
Gregg Swanson
http://WarriorFitnessTraining.com
My friend just came right out and told me the brutal truth: "You're wasting months of your life for nothing."
Pretty scary...and I had no idea what he meant!
So, I kept reading...
"Look, just figure out how many hours you're spending in the gym and doing cardio every week. Multiply that number by 52. Then email me back."
So I did the math. It freaked me out! It was a lot more time than I thought. I was spending literally YEARS of my life in the gym. Let's not even talk about cooking food and eating 6 meals every day. It feels like my workout routine is like a second job sometimes. Can you relate?
Anyway, I emailed him back and here's what he said:
"Okay, take that number down to less than an HOUR a week...tops. How much time have you just added to your life?" The obvious answer: A lot!
By now I was wanting him to give me the answer. If there was a workout program where I could see results in minutes a day versus hours I was all ears.
He said, "Check out my latest book and video series."
Here's the website so you can see it too
The guy I'm talking about is bestselling fitness author Jon Benson. His latest book "7 Minute Muscle" is an absolute jaw-dropper. You owe it to yourself to at least visit his homepage and discover what this is all about.
Jon spent three years researching one simple question: "How can you get the MOST results in the LEAST amount of time?"
Seems like common sense, right? Well it's not. Most people, myself included, are spending FAR more time than necessary to get results.
Even worse --
--- > I learned that all that time in the gym
--- > was keeping me from the body I wanted!
Of course there is more to the story than just "working out less." This is not some gimmick that involves pills or gadgets either. Honestly, it's hard work.
But only 7 minutes of it.
7 minutes. No joke.
After that 7 minutes you feel like your muscles will explode from the pump. You get leaner, stronger, and you do it faster than any other workout I've ever seen. Your energy shoots through the roof to boot.
See for yourself –
I'm sure you'll love "7 Minute Muscle" as much as I do. Even more, you love the months of life you'll get back by train smarter, not longer.
Sincerely,
Gregg Swanson
http://WarriorFitnessTraining.com
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