If you thought sugar was your biggest threat when talking about sweeteners, wait until you read this. It could save your life.

I was listening to a podcast recently on designing training programs for clients. The coach used the analogy of “using a chainsaw to install sheet rock.” He said that we need to use the right tool for the job. He warned against using the gimmicky kind of thinking that focuses only on using kettle bells… only using bodyweight exercises… only doing cardio, etc. This got me to thinking. There is the kettle bell only workout. There is the walking ONLY weight loss program. Then there is the Biggest Loser stuff where 400lb people are “coached” to do sprints.  Now, is there a place (at some point) for all these things? Probably (except the 400lber doing sprints). Just use a little common sense and do things in moderation. RUN from any exercise program that claims to be the best or only way.

A thought on different exercises: there needs to be a logical progression  going from one exercise to another in going from workout to workout. Programs such as CrossFit have the appearance of being  good workout programs, but there is no logical (or scientific) progression that will protect you from injury and increase the efficiency in which your body functions. Programs such as these are not productive in the long-term.

If you want to be fit for life, train with variety, but do so intelligently.

Here are a few tips for your resistance training program:

1. Perform the Rocabado 9-Point Flexibility Index for a general flexibility evaluation. If you do not score well on this test, it would be a good idea to start doing yoga.
2. Train the deep core muscles by doing exercises like the Drawing-in Maneuver before you start using weights of any kind. Stick to bodyweight exercise until you have developed deep core strength and control. The TRX is a great bodyweight training device!
3. If you have any joint issues or stiffness, use a corrective exercise training approach first.
4. When graduating from doing bodyweight exercises exclusively, start out using more exercise balls and dumbbells as opposed to bars, benches and seated exercises.
5. Never use weight machines. They are bad for the joints and do not develop muscle as well as free weight and cable pulley machines.

If you haven’t figured it out yet, “The ‘ONLY’ Workout You’ll Ever Need” does not exist. Train smart. Have fun!!

I have had lots of people approach me and ask what I think of P90X. If this is your question, read this.

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Last night, my wife and I watched the show, “DietTribe.” Although I do not endorse all the  training methods from the show, I did find one of their practices to be right on target. The practice was very simple. A counselor sat down with all the ladies in this weight loss group and talked them through their emotional eating habits. All of them ate for comfort. In fact, we all do this at one time or another. But the older we get, the more hurts and baggage we can carry around. This, many times, will lead you to the fork and plate or the bottle (or worse). So before you spend anymore money on the next exercise gadget or diet book, do a little soul searching and do battle to conquer the demons who are the root of the problem. Here are a few helpful tips:

1. Ask yourself “why” you are about to eat (fill in the blank).
2. Talk to a friend about the real issues going on in your life causing you to eat emotionally.
3. Identify trigger “foods,” “thoughts” and “situations” that tempt you to eat the wrong things.
4. Avoid items from #3.
5. Come up with a plan in the event you are unable to avoid the situation(s) in #3.
6. Have a goal in mind (e.g., picture of what you’d like to look like, a pair of pants you’d like to fit into, or having  confidence in beach attire).

When I was in high school, I  was in a  Drafting/Architecture class. The teacher’s name was Mr. Kozak. He taught a concept that I have carried with me all of my life. He said: “Form follows function.” This is a very profound statement and applies to every aspect of life. But I want to talk about health and fitness. We have an epidemic in this country of obesity. There are fad-diets, pills, exercise gadgets (Wii Fit), videos, “budget” personal trainers and $5 per year gym memberships, but we are simply getting fatter and fatter as a nation. Why is this? It is very simple. We want the “form”, but we don’t want to perform the “function” to get there. When are we going to wake up as a nation and view this as the simple problem it is? Move more, eat less (function) and we will enjoy the natural result of health and fitness (form). Now I know there are metabolic-typing and hormonal  issues that come into play here as well. (If you have never read “Natural Cures ‘They’ Don’t Want You To Know About,” you are likely doomed to never lose weight permanently or have truly good health. Kevin Trudeau addresses corruption in the food and drug industry that is making us “fat”– it’s a must read!) But let’s just start with these two things: (1)Eat better, and (2)Move our behinds.

Here are a few tips:

1. Instead of sitting in front of the tv at night, exercise in front of the tv at night on an aerobic stepper.
2. Pray about your health and fitness goals.
3. When you are tempted to eat when you are not hungry, go for a walk or do some other moderate exercise.
4. Write down your short- and long-term health and fitness goals and view them daily.
5. Fill your fridge with healthy foods and throw out the junk.
6. Stand more, sit less.
7. Plan your exercise times as an appointment with yourself. GUARD these appointment times from distractions.
8. Eat only ORGANIC foods when possible (Pesticides, hormones, and food additives will screw up your metabolism cause you to eat more and more to feel satisfied).
9. Plan your meals a day in advance (both content of the meals and meal times).
10. Call Higher Level Training Corp. to set up a thorough assessment to make sure the exercises you perform do not do more harm than good. See “Corrective Exercise Training” on “Services” page.

Just remember, change your function (daily activities) and you’ll change your form (your body’s health and fitness). It’s that simple folks!

I had a conversation with my wife yesterday about the importance of writing down our goals in terms of a journey. Follow these steps and see if you don’t accomplish a lot more of your goals in the next 90 days:

1. Write down the day and date 90 days from today.
2. Write a paragraph describing where you “want to be” by that date (e.g., goals concerning fitness, health, finances, spiritual life, family life, etc.).
3. Write down “why” you want these things (why they are important to you).
4. Write a concise plan for the accomplishment of these goals that includes weekly objectives.
5. Read the paragraph written in Step 2 every morning.
6. Take daily MASSIVE action in executing the plans to accomplish the weekly objectives written in Step 4.
7. At the end of the 90 days compare your paragraph from Step 2 to what you have actually accomplished.

In doing this, you will go from simply “going through the motions” in your daily life to living with drive and purpose. You will be much more productive and have the greatest chance of accomplishing the goals you set out for. If you accomplish your goals, great! If you don’t accomplish your goals, great! You see, if you “fail,” you now have the opportunity to “shore up” weaknesses that were revealed in your journey. This will lead to more personal growth. If you face your weaknesses, this will lead to growth in character. This is the more important than simply accomplishing your goal because it is your character that defines who you are and where you are going.