Do It Right or Do It Again

Today I listened to a podcast that featured a former Navy SEAL. 

At one point in the conversation, he said there's a phrase they use in the SEALS - "Do it right, or do it again." 

I love it! 

Imagine how much time and stress you would save yourself if you fixated on doing things the right way.

Write an acceptable paper for class, or re-do it.

Clean the kitchen to your Wife's standards, or clean it again.

Take care of your health now, or overturn your poor health later in life.

Put down the cheeseburger at lunch, or put down the cheeseburger at dinner.

Learn to lift weights correctly, or learn to lift weights correctly after your injury subsides.

Get your body in shape for summer, or do it again next summer.

Quit wasting your time doing things half heartedly, failing, then having to do them over. 

Do things the correct way the first time.

Down 47 lbs. In Less Than Six Months

Bill Ahern began training at my gym in December of 2015. 

As of May 17, 2016, Bill has dropped 47 pounds. Losing this much weight has allowed him to improve across the board - resting vital measurements, body composition, posture, flexibility, strength, endurance, confidence, etc.

Two specific indications of his health improvements that excite me the most...

1. His ability to perform chin ups. I now have to sling a band around him to provide an adequate challenge. 

2. Improvement in his jumping and landing mechanics. He is able to be "lighter" on his feet with jumping and footwork drills.

I do not take the credit for Bill's success - the credit goes to Bill himself.

He is the one that has put in the work, and now is the one to reap the rewards of being stronger and healthier. 

Bill's mindset and habits are the gold standard that anyone seeking a fitness goal should adopt... 

He understands that changes don't happen quickly.

He has made entire lifestyle adjustments, not only adding in exercise.

He doesn't skip workouts.

He pushes himself and takes accountability in his own training.

He is coachable - willing to try anything you offer him, and listens to, and applies your suggestions.

Bill normally gets to the gym 3-4 days per week. When he is away on vacation, he asks that I send him work outs which he does on his own. 

Bill also works out at FXB several times per week, and is very active with his dog in his free time.

Congratulations, Bill, and keep up the great work!

-Drew

The Best Nutrition Plan to Follow

Nutrition guru's are too easy to find.

Go to any gym in America.

Every fit looking person you see will claim to know the whole ball of wax when it comes to proper eating.

They will also know what the best nutrition protocol for you to follow is. And you will probably take their word for it.

I am not a Nutritionist.

I more closely resemble a scientist, than an expert in the field of nutrition.

I have experimented with, and have self-studied many "ways to eat".

Some ways of eating I have tinkered with.....

Carb cycling
Many forms of fasting
Small and frequent meals
Low carb
Paleo
Veganism
More...

What have I gathered through my "research"?

What is the best nutrition plan to follow?

It doesn't matter ---- Discover what is the best for you.

Don't just trust the textbooks, the doctors, or even me.

Think critically and truly understand the human body and how it uses nutrients.

This is how to decide what dietary regimen best suits your goals and lifestyle.

Abandon the Instruction Manual

Life doesn't come with one.

Don't waste your time searching for guidance.

No one has anything figured out. They've only figured out what works for them.

Decide what works for you based upon your own experiences - not others'.

More on this tomorrow....

Train Attitude-Free

Don't think you're better than an exercise. 

If you can knock out 30 push ups on demand, then yes, 10 push ups will be a breeze.

But if your training program calls for you to do sets of only 10 push ups, don't roll your eyes.

Instead, make sure to make each set of 10 as challenging as a set of 30. 

If you believe you've advanced past the point of needing to train any particular exercise, you aren't "advanced" at all. 

If you actually know what you're doing (advanced), you know how to make a set of 10 push ups just as challenging as a set of 30 (examples of how to do this are beyond the scope of this post).

I'm not saying that you only need the most basic of exercises. 

I would even say that as your training age increases, more advanced and more challenging exercises should be introduced and begin to comprise the majority of your training program.

What I am saying is to not have attitude about the "basics". 

Every exercise can be beneficial and challenging if done to the correct intensity.

I don't think a "bad exercise" exists. 

It's your attitude and execution of an exercise that determines whether it's good or bad.