Are you a NOUN or a VERB?
fitness, human behavior, life, fat loss
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I must admit, sometimes I get my ideas from places that you wouldn’t think possible. If you read my posts often you know I draw parallels between things in life and fitness. That’s because I believe fitness is a life thing - not a “I need to lose weight” thing.
Right now I’m reading a terrific book. It’s called The Shack, by Wm. Paul Young. Last night I was really taken by some of the lines I read:
“…I will take a verb over a noun anytime.”
Now I don’t want to give you the context of this as I don’t want to spoil the book - I want you to read it on you own!
But more importantly I wish to talk about that statement and how it relates to life and your fitness.
Are you a NOUN?
Are you a static, non-moving loaf?
Or are you VERB?
Are you an ever changing, dynamic, moving, living, loving, growing, dancing and active participant in your life and in the lives of others?
Does your life look more like a noun…or a verb?
Here are three ways to turn your life into a verb:
1. Stop loving others more than you love yourself
2. Do something nice for someone unexpectedly
3. Be active most days of the week
Just how does this relate to fitness?
How will this make me lose fat?
Try it and see for yourself…I dare ya.
Be a verb. Be Active. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”
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on 10/22/2008
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7.3
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Band-Aid Fitness
fat loss, long term, fitness
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I’m feeling a bit under the weather today - head cold galore! I have to expect it now that we are in the full swing of the school year and my kids are bringing home colds and most of my clients kids are sick now too. With all that said, I try not to take any meds whether it be over the counter or prescription.
What does this have to do with you?
Most of the time the junk we put in our bodies is meant to treat the symptoms not take care of the cause. As I think about this there are many things we do in our lives to treat the symptoms…but do we ever really try to fix the problem(s)?
Obesity is a symptom.
What are we, as a society, treating?
Most often we are treating the symptom of obesity with fad diets, body transformation contests, dangerous supplements and even surgery. We are throwing money at the symptom and not attacking the problem.
What is the problem or the cause?
Lack of activity and poor diet.
The number of opportunities and services to attack the absence of winning, long term activity strategies and proper nutrition is limited at best.
Developing a plan that you can stick with 90% of the time is not important - IT’S EVERYTHING!
Stop putting a band-aid on your fitness boo boo because it is not the way to lose fat and keep it off.
Workout. Eat WELL. Win.
Dave Gleason
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/21/2008
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7.9
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Read food labels CAREFULLY!
fat loss, food labels
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Don’t be fooled by advertising, claiming high in whole grains or FAT FREE. Get into a good habit of reading labels on the foods you are ready to buy.
While they may have messages such as Low Fat or Reduced Calorie written all over them, when you read the ingredient statement and label more closely, you may be Un-pleasantly surprised. Look for hidden sugars, preservatives, and saturated “bad” fats.
Taking just a bit of time to look at what is in the food you are buying can go a long way in help you lose fat. The fact is most people just don’t do it and by trusting what is on the label IN BIG LETTERS you can be mislead very easily.
Looking Below the line for Total Calories is a list of nutrients. A common mistake is to look at the total fat that may say for instance 6 grams and then has a 12% on the far right. This food may look like its pretty good…only 12% fat - that’s pretty low. This number represents the percenatage of your daily value.
If you look back up it will say Calories and then Calories from Fat.
Let’s say, for this example, that the total Calories is 130.
Now for the Calories from fat - 65 Calories.
That’s half! 50% of this hypothetical food is fat…only you can find many food labels that are misleading in the fat to total Calories from fat comparision.
What do you think would happen if every snack you consumed was 50% fat.
hmmmm. You get fat.
Read. Learn. Win.
Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”
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on 10/16/2008
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4.7
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Your Weight Loss Goals Are Making You FAT!
fat loss, weight loss
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I finally finished my report and I want you to have access to it first! You can check it out here:
http://www.youtube.com/watch?v=_rxMwLDDShs
In this report you will learn the real reasons behind fat loss goals as well as the process you must take to never have to start a weight loss program again. Pass this on to as many friends, family and loved ones you can.
You can access this report AND a 100 Calorie Snack Guide written by the author of the Carb Rotation Diet, Jayson Hunter by visiting my site - www.HomeOfficeWorkouts.com .
Read. Share. Win
Dave Gleason
www.HomeOfficeWorkouts.com
"Fast, repeatable, efficient, effective"
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on 10/16/2008
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4
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The "What if" Fitness Program
10 minute workout, whole body, fat loss
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Do you think your health and fitness would be a whole lot better if you simply made better choices during the day? We are all faced with decisions and some seem easy and some seem difficult.
If you had tracks to run on - that is you had enough truthful information on how to make BETTER choices - You could make informed decisions that would add up to SUCCESS! I bet you would see faster results. You would see more fat loss in less time.
So what if you took just one day and made better choices?
What if you ate breakfast instead skipping it?
What if you ate protein, carbs and fat in every meal and snack?
What if you put some of your dinner aside for a healthy lunch the next day?
What if you ate more fruits and veggies?
What if you didn't skip your workout - you did a 10 minute whole body workout?
What if you took the stairs and not the elevator?
What if you prepared your snacks and meals the night before?
What if you signed up for a fitness bootcamp in your community
What if you decided to never start an exercise program again by creating one that would work for the long term instead of looking for a quick fix?
What if you took one day at a time?
Are you pickin' up what I'm layin' down?
Make better choices. Repeat. Win.
Dave
www.homeofficeworkouts.com
"Fast, repeatable, efficient, effective"
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on 10/14/2008
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8.1
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Are Your Workouts F-R-E-E?
10 minute workouts, fat loss
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Thanks to all of you for allowing me to “vent” my fustrations as I see more and more people set up for fat loss failure and or injury. As a follow up to yesterday’s post, as promised, I am going to talk about what to do to combat over aggressive short term fat loss programs.
In order to set yourself up for success you need to have a workout program that is designed to coincide with the long term strategy you are developing. This will guarantee your fat loss will happen as quickly as possible - and stay off!
Make sure your workouts are F-R-E-E
1.) Fast. You are probably a very busy person.You have many responsibilities including career, kids, the house, family events, volunteer work, coaching kids sports, etc. Where in all of this does exercise come into play?Your workout should be fast. Is an hour of boring cardio going to fit into you schedule 90% of the time? No. Do you wish you could get all the benefit in 10 - 20 minutes? You can.
2.) Repeatable. Your workouts have to fit into your schedule on a consistent basis. They also have to be something you can adhere to week after week, month after month and year to year. This needs to happen without creating so much volume that you suffer injury.
3.) Efficient. High intensity strength training is by far the most efficient activity you can engage in for fat loss. Long, slow and boring cardio is the least!
4.) Effective. If you put the first three principals into motion and combine them with exercises that will produce a strength training effect - You can then package them in a way that produces a metabolic response - You get a highly effective program that you can count on to elevate you to the best shape of your life.
If you are sick and tired of the same old routine of starting and stopping and never really reaching your fat loss goals than create a program that is fast, repeatable, efficient... read entire entry
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on 10/8/2008
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6.7
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Under Eating and Over Exercising
biggest loser, fat loss
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The Biggest Loser and all the contests that have spawned off the popular “reality” show at your local gym have placed people who are desperate for fat loss in a very bad situation. Fat Loss at all costs, training for symptoms and dieting/exercise extremism can cause injury while confusing people into believing that what they always hated about exercise still reigns true.
Long, boring and ineffective cardio.
Working to absolute exhaustion during every workout.
Lack of rest.
Calorie restriction resulting in a feeble metabolism.
I touched on this yesterday but I have to write about it again…well because it is bothering me! It is bothering me because I don’t want you or anyone you know to be fooled into a strategy that is short term (for most people) at best, illustrating the worst fears of millions of over weight people and quite simply is a set up for ultimate failure.
Fat loss (and the underlying issues that form the goal of fat loss) is an emotional hot button. People will walk through walls, atleast for a 6-8 week challenge, in an all out effort to lose fat once and for all. Best intentions are had on all sides…
What’s left is no sense of a long term strategy.
“I can’t wait till its over”
or
“I hope I lose weight with this because I want to quit”
These quotes tell me there is little hope for these people to actually reach their goal, and if they do it won’t be for long.
Fat Loss is hard work. But it has to also be smart work.
I don’t know if this post is more for me to get this off my chest or for you and your protection.
As for what to do about it…
STAY TUNED!
Vent. Breathe. Win.
Dave
www.homeofficeworkouts.com
“Fast, repeatable, effecive, efficient”
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on 10/7/2008
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9.6
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Fitness Lessons from Bob the Builder
fat loss, exercise, rest
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Fitness is all around us. There are lessons everywhere we look - if we are looking. How much exercise is right vs. too much, what are the best exercises for fat loss, etc.
Saturday morning I was snuggling on the couch with my boys, Trevor and Andrew, during their usual wake up ritual of cuddling and watching TV. I was thinking about my next fit tip, or fitness blog entry and my plan for my womens bootcamp at 10am.
We stopped channel surfing when the popular Bob the Builder animated program flashed acrossed the screen.
Bob the builder was constructing one of those exercise trails. You know - you run or walk for a bit followed by an exercise like pull ups, push ups, stretching etc. I started to pay attention.
While Bob was hard at work one of the characters, Scrambler, was playing the role of Personal Trainer for Mr. Bentley (the Mayor of their little make pretend town). I thought this was an obvious attempt to promote the importance of exercise to little kids. I was right but to my surprise it went further than that!
As the story continued Scrambler essentially drove the poor Mayor into the ground. His excitement in being the Personal Trainer for the Mayor clouded his judgement and he never gave the Mayor a break. At one point as Scrambler takes off to find another steep hill for Mr. Bentley to run up, the exhausted Mayor takes it upon himself to take a little break under a tree - and falls asleep.
To be brief, Bob the Builder comes to the rescue after Scrambler (and friends) cannot find Mr. Bentley. Bob the Builder then explains the importance that rest plays in an exercise program and then makes sure he build a rest zone on the new exercise trail.
Two hours later at my women’s bootcamp I asked one of my campers if they have had a day off from exercise lately - she was clearly struggling. She is involved in a “Biggest Loser” contest at a local gym. The answer was no after 7 ... read entire entry
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on 10/6/2008
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8.6
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Words Can Be Worth a Thousand Pictures
fat loss, bootcamp
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This morning I when I finished my bootcamp class with a brand new group of great women, we were talking about long term strategies. Their goals are like most - fat loss. They are actually enrolled in a pseudo “biggest Loser” contest at a local gym and were looking for a better way to lose fat faster. I was explaining the importance of not just taking my bootcamp classes for 4 weeks - but how to develop a plan that works.
I spoke of how I subscribe to the 90% rule…if you can’t do it 90% of the time then ultimately you will have to start over again. They all agreed, having pesonallly suffered that fate in the past. Part of what I do is help people develop a way to allow exercise to fit into their lives, rather than trying to force their lives to fit around exercise.
Then came the quote.
“Either make time for exercise now or make time for sickness later”
Perfect.
Immediately I asked her if I could use her quote and blog about it a she obviously agreed.
Keep learning. Keep Sharing. Win.
Dave
www.homeofficeworkouts.com
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on 9/27/2008
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8.2
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Insane Fitness
fitness, fat loss, insanity
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INSANITY can be described as doing the same thing over and over again…expecting different results.
In the United States one example of this is repeatedly continuing to disrespect and attack Governor Sarah Palin by personally attacking her – thinking somehow it will change the fact that she has more executive experience and real life qualifications than the Presidential candidate on the opposing ticket. (It also does not change the fact that Sarah Palin is NOT running for President). Insane.
What behavior do you engage in everyday while expecting a different outcome?
What self defeating eating habits do we continue to with while believing if we just do some extra cardio we can justify it. Hmmm….I’m still gaining weight though. Insane.
How many people do you know that still do the same long, slow and boring cardio workouts – and they are getting heavier not thinner? Insanity.
I am still approached by many people that have extremely busy schedules, who ask for my help to lose weight, and want to add an hour (or more) of exercise per day. After just a few questions on my part they usually elude to the fact this is the 100th time they have started an exercise program.
Why did they fail in the past? No time.
Sooooooo – WHY WOULD THIS PERSON SET THEMSELVES UP TO FAIL AGAIN!?
We live in a world where more is deemed better. More money, less of a life. More food for less money. More results with less effort. More of a house and less of a home. More work and less family time.
MORE FAT and LESS FITNESS.
The strategy that works in relation to fitness is this: the amount of actual time you have to dedicate to fitness everyday should determine what you do. Doing less does not mean less effort. Actually it can mean more, much more.
Here is a list that is organized according to least amount of time available on top to most available time on ... read entire entry
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on 9/22/2008
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6.7
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The 9/11 Effect on Fat Loss
9/11, fat loss, prevention
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In the United States, today is the 7th anniversary of the worst attack on U.S. soil in history. There was a collective wonderment as thoughts of confusion and “how could this happen” reigned through the minds of all of us.
Prior to that day, if you asked most people they would say “that could never happen”, “not here” and “not in MY backyard”. Well it did. Then, shortly after, planning began on how to prevent this from every happening again. Thankfully it has not happened again. I pray it never does.
This story is so familiar in our individual lives when it comes to our health. No one thinks a health challenge will invade their lives or the life of someone they love – until it does. When that challenge is dealt with and hopefully eradicated…many people will change gears, adopt a healthier lifestyle and fight to not let it happen again.
In both cases there can be debate about prevention.
Could we have prevented the events of September 11, 2001? Can health challenges be prevented by exercising regularly and eat well? Arguments can be made on both sides and if you have read any of my other articles or posts – I bet you know what side I am on.
Science, statistics, anecdotal evidence and 1st hand experience aside, is it not reasonable to ere on the side of caution? Would you not want to “stack the cards in your favor”? I say yes.
Fat is not healthy. Not exercising and eating poorly increases one’s risk of disease and death.
Don’t wait to be reactive but be proactive. If you lead a healthy lifestyle – reach out to your friends and neighbors the same way millions of people all over the world did on 9/11…help. Walk with someone. Share healthy recipes. Refer your trainer or gym. The only way we can combat the epidemic of obesity is to fight it together.
I have written about taking action before and today reminds us all that action instead of inaction can save lives.
... read entire entry
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on 9/11/2008
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7.3
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