Friday, February 12, 2010


Years ago I bought an e-book titled "BANABU." An acronym for Building A New And Better yoU (or Universe) can't remember that last part, I think it was because they were going back and forth with it as well. Anyway the whole point of their e-book project was to basically summarize the take home messages from 1,000's of self-help type books. One of the principles (they have 11 principles outlined) is what is considered the basic building blocks of success. Another acronym called TEAR.





In my newsletter for February 2010 I addressed the emotion part. Now for the second hardest part (I think). Action.

In fitness & health terms it goes like this:

Thought = "I want to be in shape this year."

Emotion = This is the WHY part but with feelings attached. Read my newsletter

Action = Think this as the bridge between dreams and reality. Without action you are simply a dreamer. Without emotion you may act on it but not really know why, lose momentum and fall off the wagon. Action takes planning, scheduling, education, food choice, outsourcing – trainer, classes, nutritionist.

Newton's first law of motion (law of inertia) states that, "An object at rest tends to stay at rest and an object in motion tends to stay in motion…"

Watching the World's Strongest Man competitions where these guys pull semi-trucks, planes and trains, you will notice that the successful ones are not taking big steps. Rather it's continuous small determined steps. This builds momentum.

The To Do List or Goals List

So you have the thought in your head to do something great. You put the passion behind the intention as to why you are doing this. So let's do something about it. How?

Create an action plan or to do list. Example (fitness related):

Get educated. Buy books, magazines, videos or browse the internet on exercises and nutrition.

Create workspace. Designate a room for exercise, map walking/ running trails, visit gym to join or classes to take.

Schedule time. Are you going to workout before work, at lunch, after work or around other's schedules? Whatever/ whenever it is stick to it just like you would with an appointment anywhere else, but realize this is the most important appointment. It's you time.

Evaluate. Write down certain personal statistics such as strength, endurance, bodyweight, bodyfat percentages, circumference measurements, clothes sizes or maybe even a before picture.

Determine the next step. "I can leg press 100 pounds, but I want to be able to do 120 pounds in two weeks." "I can run for 30 seconds, but I want to be able do three 1:00 runs in 3 weeks." "I weigh _____ or my measurements are ______ right now, but in a month I want to be at _______."

Cross off achievements. This is gratifyingly addictive. Celebrate the victories!

Determine the next step. Yes keep the momentum going and set more goals. The passion is there because the Results are being realized.

Wednesday, February 10, 2010


Recently a member of the Sports Center approached me and acknowledged that he has been watching how I train my clients and the things I have them do. He proceeded to let me know how "unorthodox" I am. My response. Yeah I am. And the results we get are "unorthodox" too. Lose 5 pounds in a week. Lose 20 pounds in 4-6 weeks. Clients losing 60 pounds in 4-6 months. Adding over a foot to vertical jumps. Decreasing sprint times in terms of percentages. Doubling & tripling strength. 0 pull-ups to 3 in 3-4 months. Flexibility increase. Injury decrease. Confidence through the roof by looking, feeling & performing better.
It's just what I do. I am good because I have passion for it. It's my life. I like changing people's lives for the better because I can.

Monday, February 8, 2010

5 Consecutive Long Jumps

I do the jumping knee tuck or hops before I perform any explosive or fast movement. Reason is to lay down muscle motor neuron pathways related to the activity to be performed. Basically telling the body, "Ok we're gonna go hard and fast! Be ready!"
You will never see me hold a stretch before an activity like this. I would be sending the wrong body readiness message as in, "Relax, go easy."

This idea of performing 5 consecutive long jumps (5CLJ) came from a coach at the University of Wisconsin- Lacrosse. The average person should be able to broad jump their own height in distance. He has sufficient data that correlates one's long jump ability to speed. He had a group of world class time 400M sprinters at the time I discovered him. They were jumping around 11 feet. Which is amazing!

But we do 5CLJ's because it brings in a bigger athleticism challenge. The ability to land from an explosive jump, re-coil the muscles and spring forward again repeatedly requires: coordination, the exploitation of the plyometric effect on muscles and tendon and overall body strength (think armswing, core muscles to re-align the body mid-air and obviously legs & glutes).

Those studs from UW-L were jumping 55 feet in the 5CLJ. The end of the tape in my videos was at 45 feet. I have some work to do I guess.

Friday, February 5, 2010

Diabetes and Obesity is a Business

If you have diabetes or know someone with diabetes, understand this. Unless the diabetic has a non-functional pancreas, diabetes is reversible. Yes curable. It's only a disease if you break it down into dis-ease, meaning the body is not as ease. Rather it's overwhelmed. Poor food choices causing the body's hormone system to spin out of control; and this doesn't happen overnight, the culmination of eating habits and lack of knowledge of what is being sold as foods, over time, lead up to this condition.

Your suffering is big business. If diabetes was limited through society's active role in taking care of itself, this business niche would dwindle. The Diabetic Association would be smaller, insulin drug manufacturers, suppliers and "dealers" would lose profits. Magic drug weight loss scams would disappear, diet books and centers would not be so abundant. And the food manufacturers who "feed" us the ingredients (which are generally cheaper in cost to manufacture) would have to re-structure. This is a profitable consumables cycle and we are caught in the middle with no benefit. Maybe KNOWING the difference isn't enough, it might come down to tasting the difference.

The Route to Obesity Passes Through Your Tongue

According to Neuroscientists, obesity gradually numbs the taste sensation of rats to sweet foods, and drives them to consume larger and sweeter meals. This is apparently a critical link between taste and body weight.

Previous studies have suggested that obese persons are less sensitive to sweet taste. In summary of all these studies, chronic overeating is due to a missing satiety signal resulting in obesity and developing diabetes with an increased preference for sweet foods. The mechanism is that about 50% fewer neurons are firing when the tongues of the obese are exposed to sucrose – less sensitive to the taste of sugar.

Conversely, Super tasters who are sensitive to the bitter compounds found in broccoli and other foods were found to be about 20% thinner than non-tasters. Super tasters also tend to have more papillae, the tiny bumps on your tongue that hold taste buds. While non-tasters tend to like much sweeter, hotter and more bitter foods – they simply can't taste the food as well.

Influence of Hormones on Your Sweet Tooth

Leptin – a hormone produced by your fat cells – is believed to be a sweet-sensing hormone. With that, it is likely that either a lack of leptin or your body's failure to respond to the hormone contributes to having that sweet tooth. It's already been discovered that animals and humans with low leptin levels, or with defective leptin receptors (leptin resistance), tend to become obese. This hormone signals your brain when your fat cells are full; instructing your body to reduce hunger, increase fat burning and reduce fat storage. So in addition to increasing cravings for sweets, low leptin levels also diminish your feelings of satiety – leading to CONTINUED intake of sweets.

The issue is leptin resistance (similar to insulin resistance). If you eat a diet high in sugar and grains, blood sugar levels rise, insulin kicks in to deliver it to the liver and muscles, once those stores are topped off the excess sugar is metabolized to fat (picture a potbelly). The fat cells become full and trigger a leptin release to tell you to quit feeding your face. But overtime with excess food consumption both insulin and leptin become ignored by the body. These two hormones are around so much that the body doesn't "listen" to them.

Enter insulin resistance and leptin resistance. Insulin resistance develops diabetes, and leptin resistance develops obesity. Not just muffin tops and saddle bags but also that pregnant man look – you know that solid looking potbelly. That's visceral fat, fat surrounding the organs of the abdomen. Yuck!

And to tie everything together, the excess sugar travelling around in your blood stream from the inability of insulin to deliver causes heart disease in that sugar acts as rust on our blood vessels. Elevated blood sugar levels for long periods of time corrode the arteries; cholesterol (which is actually a friend to the body) comes in and patches up the "rust spots" in the blood vessels. And you can only do so many patch jobs.

The Addiction

Making matters worse, refined sugar has been found to be far more addictive than cocaine – one of the most addictive substances currently known! So if you think quitting tobacco is tough, giving up sugar can be even harder.

The Fix

Well from everything I just said taste of foods is not going to be the best indicator for what's good for your body.

Modify your diet by bringing in good fats about a third of your diet worth. No, fat does not beget fat – that's an '80's marketing concept by food manufactures to sell cheap unhealthy fat free foods.

Avoid insulin spikes. Never ever ever drink a soda by itself or just have toast, or just have pasta. The general rule is 4 carbs to 1 protein for insulin to do its work properly. Meaning you need to have some source of protein with every meal or snack.

Re-sensitize your taste buds. Eliminate just one of the food nemeses from your diet for 21 days at least. Then go back and just have a taste. Odds are, it won't taste nearly as good as you remembered it being; and may even be disgusting. Another feedback from my clients who cut out pasta for long period of time is that they notice a bloated gut feeling whenever they eat it again. Good sign to stay off the pasta.

Exercise. Physically demanding activities drain the glycogen (sugar) stores in the muscles. Now the muscles will listen to insulin because it has what the muscles need – more sugar as fuel. The fat cells shrink because insulin isn't visiting them as often with goodies. But another hormone comes along to visit the fat cells mobilizing them to "shape up" and lean out (I will save that for another story) and now, like a well run and efficient business everybody is getting along and doing their jobs right all because you decided to eat right and exercise smart.


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