Deliberate Movement - Kim Ball's Blog

NEW BLOG!!

2009-09-14T08:54:00.000-07:00

Yes, I'm now out of the country.

Yes, you haven't heard from me in a good while.

But, no, I am NOT done blogging.

I am NOT going to be absent from my message about health and fitness for an entire year.

NO WAY!!

My husband, JD, has climbed on board the blogging train, and we've decided to:

Keep you updated on our adventures abroad
Present you with some musings that crop up as we travel, and
Maintain the fitness/nutrition tips that I've been giving you on this blog for the past year :)

So, please check it out, friends!

www.deliberatemovementeurope.com

And the saga ends :)

2009-08-20T08:11:00.000-07:00

This is, by far, the least clear answer I give throughout the interview...
Honestly!

But there's passion and sincerity behind it. Just as there was in Part 1 and Part 2 of the full interview.

Well... you might as well watch it anyway and tell me what you think! ;)

Enjoy:

A bit more interview footage...

2009-08-19T09:07:00.000-07:00

Part 2 of this specific interview question talks about potential.
(Click the links to see Part 1 and Part 3)

Do you think people tend to more readily show physical or mental weakness in an exercise setting?

Find out how I respond in the short vid below...

The interview continues

2009-08-18T08:02:00.000-07:00

This week, I want to continue sharing my conversations with Transformation Coach Aaron Benes.

This week, I've got a 3-part video series to show you about what I find is the most inspiring part about coaching / being a fitness professional. (Follow links for Part 2 and Part 3)

The vids are fairly short. So, please, take a moment to check 'em out!

Quotation of the Week

2009-08-14T07:16:00.000-07:00

"The real winners in life are the people who look at every situation with an expectation that they can make it work or make it better." -Barbara Pletcher

I have been accused of being idealistic and imaginative.
I've been told that I need to be more realistic and practical.

And I admit... I may float in the clouds sometimes.
I do like it there :)

However, I refuse to believe that my enthusiastic optimism is a bad thing.

Especially because that part of me is what helps me to be certain, beyond a shadow of a doubt, that I can make any situation work. That may not seem practical to most... but it's that hesitation in others - that skepticism - which makes me want to work THAT much harder to prove others wrong.

You can make anything work if you try hard enough (within reason, of course).
You can be successful at any goal if you expect that success.
And in order to really follow through to that success, you need a healthy shot of optimism and go-get-em attitude! You need to ignore the haters and KNOW that you can make it work, no matter what!

I'm not bashing practicality and awareness. I'd be a fool to ignore those attributes.

But I am suggesting this...
The more conviction you possess toward a task / situation / challenge... The better your chances at "winning" (or simply reaching the successful endpoint).

Always remember that a shot of positivity can get you through the rough patches.
Isn't that the true definition of a "winner"? One who perseveres in the face of adversity?

A fitness game of HORSE?

2009-08-13T08:25:00.000-07:00

So...
Do you remember that game you used to play with a basketball? HORSE?
The game where you'd attempt a shot, and you'd receive a letter (starting with H) if you missed that shot? And you were eliminated from the game once your letters spelled the word HORSE?

Well, whether you remember or not...
A group of us (consequently, the high level group of ladies and gents with which I trained for the recent CrossFit Games) have decided to continue pushing each other by creating our own game of HORSE. Thanks to Michele Vieux for the idea!

Wanna see an example of this new game?
Check out the vid below!

Kim gets interviewed!

2009-08-12T08:42:00.000-07:00

Last week, I spent a completely energizing afternoon with my friend and fellow fitness professional, Aaron Benes. Aaron owns a transformational facility down in Newport Beach, California, and we honestly love getting together (when time permits!) in order to compare notes, get/give advice, and brainstorm up new ideas. Two minds are always better than one, right?!

We had a ton of fun interviewing each other... take a look at just a small piece of our conversation in this vid.

Reader question - "How do you deal?"

2009-08-10T08:05:00.000-07:00

During one of our recent training sessions, one of my clients had a great question for me.

Kim,
As you know, I spent some time in the past training for a triathlon... so I do have a bit of experience with working toward a fitness goal. And when I did complete that goal, I personally had a hard time regaining the motivation for working out and keeping up with the activities that I enjoyed so much. Once there was no longer a looming deadline, I struggled with putting forth the same effort. I felt
kinda depressed and definitely unmotivated.

After just finishing your long journey to the CrossFit Games, I wanna know... how do YOU deal with the after effects of completing a big physical goal? How do you handle the wane in motivation that tends to occur once the wind has left the sails?

This was a very insightful question!

I especially liked it because I've accumulated a bunch of different types of competitions (and participated in plenty of different competition training processes)... so I definitely have some strong thoughts on the subject.

In the past, when all my training efforts have been focused on one singular event - one important day - one deadline that becomes an obsession - I can remember feeling lost, depressed, and unmotivated when that day quickly and suddenly passes. In instances where you put so much energy, effort, and emotions into one fleeting point in time, there is a sense of loss once you no longer need to continue putting forth the same efforts.

It's funny because that statement doesn't just apply to physical goals. Any female who's ever been heavily involved in the process of planning their own wedding knows this to be true. So much time and effort is invested in every detail of one day - and when that day is over, one can go through withdrawals simply because that all-consuming project (and the anticipation & excitement that goes with it!) has completely disappeared. What will you do with yourself now??

In the same respect, my figure competition gave me a similar experience. Months and months of concerted effort and calculated details, all accumulating to produce one big goal on one big day... the moment of truth passes by so quickly in comparison to the time spent preparing. And after the elation wears off, the celebration fades, and a well-deserved break has been taken, you are left with no direction.

I had changed so much in my life for this one day that I didn't deal with the post-goal process very well after the figure competition. The problem was... there was no set plan or no new goal to put in place of the old one. I had to try to accept the idea of just letting all my hard-earned work slowly melt away so that I could return to a healthy, maintainable body composition. Getting "fatter" is not a comforting process. Even when it's a healthy level of fat and it's necessary for your wellness and livelihood :)

Anyway, if I would have had another goal to work toward - even a completely different goal - I would have handled the post-competition transition phase much more successfully. That's a huge takeaway from that experience.

But the biggest lesson from my recent competition experience is this...

I trained HARD for the CrossFit Games. I clocked a good 6 months of effort toward that massive event. But, you know what? My training wasn't solely focused on that one weekend.

While working out for constant improvement and eating for performance, I was more focused on pure progress in the activity itself! I was developing a love for a physical activity and a physically active community - and I was finding new and different ways to make it a big part of my life.

I knew that CrossFit would continue long after the Games - and I actually started to develop new goals to work on for the time when training finally ended. I began looking forward to picking up other activities that I had decided to drop in the process of training. The Games were a BIG goal, but they didn't overtake the whole picture. I could visibly see life after the competition!

So... as soon as I returned from a brutal weekend of physical challenges, I NEVER had to deal with those negative effects that were so prevalent in other post-competition phases. NEVER.

I think, my friends, that THAT is the trick.

Having goals is an excellent way to spend your time. It's an incredibly productive way to help push yourself toward limits that are beyond your current capacity.

But, to avoid that intensely unmotivated phase that follows a big physical goal, we honestly need to do 2 things... 1) Keep in touch with our passion for that physical activity and not let the goal bring us to overtraining, burnout, and obsession 2) Constantly be developing new goals - new ways to improve and get better. Because we can always be better.

I hope my epiphanies and ramblings have helped.
Or, at least, I hope they have entertained ;)

Til next time,
Kim

**Remember!! Any other fitness/nutrition questions can be directed to deliberatemovement@gmail.com

Quotation of the Week

2009-08-07T09:13:00.000-07:00

"I think a training philosophy is a dynamic process that never ends. You may have read something of mine from a year ago that contradicts what I'm saying now. I'm fine with that. I'm still a student and reserve the right to learn and continually let my thinking evolve. In fact, if you haven't changed your mind about something
over time, then I worry about you." -Alwyn Cosgrove

I'll admit that I don't know everything. Influential fitness pro Alwyn Cosgrove is willing to admit it, too. But those of us who are passionate about the health and fitness world are always trying to learn as much as possible. And since the body is so complex... since we are constantly searching for answers... and since knowledge in fitness/nutrition/and human studies is so transient... what we learn is bound to change.

Yes, we've been taught certain things for many, many years... simply because some information was perceived a certain way by a group of people, then everyone else passed it on. And the whole world took in these perceived ideas as fact.

But perception can be wrong, my friends.

The woman in yesterday's post will not listen to my new, effective advice because she has come to believe the incorrect perceptions of past researchers.

I'm not bashing these researchers. One set of ideas slowly but surely leads us to seek out better ideas, more answers, a better view of the big picture. But just because these individuals were hard-working innovators... doesn't mean that their ideas were right.

I'm not bashing those who have believed past ideas, as well as those persons who have put in the time and effort to make those ideas work for them and their fitness goals. But, when something is shown not to work - or better yet, when something new is shown to get results much more effectively - it is really in your best interest to consider those ideas.

I've learned so much in my 4+ years as a trainer. My knowledge base has completely changed from year to year. And that will continue to happen, considering I LOVE to learn, and I love to search for new ways to help all of you! :)

I will continue to be a student for the rest of my years. But I want you to be a student, too. I want you to realize that methods for fitness, nutrition, and health will change over time. We all need to accept that. We need to be willing to change our minds and to try new things.

If you are a true reader of my blog, you should know that by now.
You should practice tolerance of new ideas.
You should understand that information evolves.

Don't stick with old, antiquated ideas because it's all you know. Or because you're scared of the new ones. Take a chance and change your mind!

Wasted efforts... So sad...

2009-08-06T07:48:00.000-07:00

Here we go again...

One of the well-intentioned members of my gym has been trying to lose weight.
But she's going about it ALL WRONG!

Every day, she puts on a full sauna suit and a weight vest...
Then proceeds to do an hour or more of steady-state cardio on a plethora of cardio machines.

YIKES!!!!!

I find a problem with her weight loss tactics on so many levels.

She's been working so very hard, diligently plodding away day after day, with the belief that this is the only way to effectively shed fat from her 50-year-old body. She doesn't know any better. I give her my respect for her persistence.

But...
Her way sucks.

Why?

#1 - Sauna suits give no extra benefit toward fat loss.
People believe that these rubberized vinyl suits (which are supposed to mimic the experience of being in a sauna) will cause you to burn extra calories during exercise as well as lose excess weight. This is a load of crap.

Since when does excess sweating signify an increased metabolism or an elevated rate of caloric burn?? It doesn't. Excess sweating will simply rid you of large amounts of body water and electrolytes like sodium and potassium. This is not necessarily dangerous, unless its used for extreme amounts of time.

And how does losing water weight constitute a productive loss of weight? Once you drink water after the exercise session, to rehydrate yourself, that water weight will immediately return! Besides, we don't want to lose water weight... we want to lose FAT weight, right?!

The only effect a sauna suit will have on the body? It will cause the body to acclimate to exercising in the heat (the heat that is being generated by your body in the suit). I know this for a fact because I completed my master's thesis on heat acclimation! After multiple, consecutive days in a heated environment, your body simply adapts so that it won't be at risk for heat stroke, dehydration, or electrolyte imbalances. It gets used to the stimulus! That doesn't really sound like the type of situation where excess calories are being burned...

#2 - Doing long bouts of cardio at a steady-state (whether wearing a sweat suit, a weight vest, or nothing at all!) is NOT an effective way to shed fat.
Long, slow cardio only burns calories during the exercise session. If you go for an hour, good for you, you've burned calories for an hour.

Shorter, more intense bouts of cardio as well as shorter, more intense bouts of strength training will not only burn cals during the workout... It will elevate your metabolism so that you burn extra calories for an extended amount of time afterwards! (sometimes 24 or even 48 hours afterwards!) So, if you kick your own butt for just 20 minutes, well you could possibly have created excess caloric burn for that 20 minutes PLUS an extra 20 hours.

Which is better?
I thought you'd say that.

Listen to me, folks!
Fat loss is not easy... But it could be so much easier if you try what works!!

And sauna suits DO NOT work.
Slow cardio for excessive amounts of time DO NOT work.
Performing both of these together DOES NOT work.

Now, if I can just get this poor woman to understand that...

Wish me luck!

Avoid the battle!

2009-08-05T08:21:00.000-07:00

It's true. The psychological aspect of eating is often the hardest to overcome for most people who are trying to make changes in their lifestyles.

Habits are strong, emotional ties to food are even stronger, and social interactions can dictate how you eat, even in the face of a strong willpower and a sturdy plan!

So, how do you continue to eat healthy with all of these obstacles pushing you to remain in unproductive habits?

First of all, you need to plan for success. Don't approach a challenge, like finding something to eat when you're hungry, by saying, "I'll just figure something out." No... You've gotta buy the healthy foods and make them handy, keep the evil temptations out of your house, find restaurants and deli's that carry healthy selections, decide when to eat healthy and when to splurge, and take food with you to work. Don't just leave it up to chance when you're trying to change how you eat! You will only fall back into old patterns.

Second, you need to tailor your plan to YOU. There are many eating plans out there. So many! Some of them are completely unrealistic for you. You won't stick to 'em. Don't choose those. Find eating habits that will work in your individual life. No, that doesn't mean, "well, Dunkin' Doughnuts and KFC fit well into my life!" You're an adult with free will - you can do whatever you want - just don't come cryin' to me later if that's the pathway you choose on a regular basis.

I DO think that we are all human experiments, and we need to find the best way of eating for us through persistent trial and error. But the only way to do that is to first try some way of eating, to follow it consistently, and then to make judgments based on the results from that eating plan. So find something, ANYTHING, and stick to it.

Lastly, you need to avoid temptation. DON'T stand in front of the candy aisle in the grocery store and tempt yourself with your fav sweet treats. DON'T go out to the bar with your friends on a Tuesday night and try to refrain from drinking - because if you normally partake, it will be almost impossible to muster up the willpower to do something that is unnatural for you (not drinking in a situation of normal drinkin'). DON'T agree to meet a co-worker at your favorite pizza place for lunch if you cannot resist the greasy pizza.

Just DON'T put yourself in situations where you're bound to fail! You don't need to set yourself up for an internal battle. It's not necessary. Half of the battle of being successful at changing your body through proper diet is avoiding those situations where willpower is necessary. Just accept that you are a weak individual when temptation surfaces. Accept it!

The more you work with yourself in the quest for optimal health and fitness, the more successful you'll be.

Oh, and if you slip up... please don't beat yourself up. We're only human, right? Make your mistakes every once in a while. Then, strive for lotsa mistake-free streaks!

Good luck...

Helpful Pushup Tips, Part 2

2009-08-04T08:12:00.000-07:00

Okay, let's talk about my four best tips for working up to a deliciously perfect pushup.
Go back to yesterday's post to SEE the deliciousness ;)

1. The best way to improve at a skill, like a pushup, is to actually practice that skill! Of course, you should practice only at the level you can master (meaning... perform with impeccable technique). Here's a progression stepladder for pushups:

Standing / Elevated pushups - hands on an elevated surface (you can lower that elevated surface as you improve)
Kneeling pushups - knees bent, feet pointed toward ceiling, body straight from head to knees
Pushup NEGATIVES (see #2 below)
Regular pushups
More advanced pushup modifications

2. Another way to improve at a skill is to focus on the "eccentric" portion of the movement. That is the "lowering down" phase of any motion. For example, lowering the bar on a bench press, lowering your entire body from a flexed arm hang position in a pullup, lowering / sinking down into a squat, AND lowering your super-straight body from the top of the pushup all the way down to the floor.

This phase of a movement is much easier to perform. You don't have to lift a weight or maneuver your body weight... you simply have to lower that weight under gravity. Basically, you are trying to slow down the weight as it heads toward the floor. When you do this, the same muscles that lift the weight are working to lower it. Therefore, you are teaching ALL of the necessary muscles for that skill to learn how to properly perform that skill.

Plus, more damage is done to your muscles in the eccentric phase (because they are lengthening instead of shortening). Without getting too scientific, this increased damage is good because it forces your muscles to more effectively adapt and become stronger.

**SO... get into a pushup position... hands a little wider than shoulder width apart and directly underneath the line of your shoulders... body straight from head to heels... stomach braced... head neutral. Slowly lower your body IN ONE PIECE for a count of 10. Every body part should reach the floor at exactly the same time. Do not push back up. Get back into the top of the pushup position and repeat the 10 second super-slow lowering motion again. This will train your chest, shoulders, triceps, AND stomach/midsection how to properly activate during the real deal.**

NEGATIVES are difficult! But do-able. Perform them religiously for a month, and then see how much better you are at pushups!

3. Pushups involve a large amount of abdominal/core strength. That is really the most difficult part of a pushup... that it requires so much activation of the entire "invisible corset" in the midsection. Therefore, exercises in the pushup position, that improve the muscular strength and endurance of the entire abdomen, will be extremely beneficial toward the acquisition of a fabulous pushup.

Here's a few ab exercises in the pushup position (or a similar position):

Plank (hold the pushup position, on hands OR on elbows)
Plank with elbows on a stability ball
Pushup position with hands on a medicine ball
Plank with shins on a stability ball
Knee tucks on Stability Ball (pushup position, shins on ball, roll ball to tuck knees into chest)

Any of the above exercises with one leg raised...

Pushup position, alternating rows (don't let hips move/wiggle/twist)
Pushup position, alternating straight arm lifts (lift arm straight ahead or up to the side of the body)
Pushup position, alternating knee crossovers (pull knee into body, twist it across body)
Spiderman crawl (pushup position, place one foot near same hand, then switch)
Plank to Pushup Position to Plank...
Plank to Side Plank, alternating

4. Any compound pushing movement will increase strength in the chest, shoulders, and/or triceps... which will carry over to better upper body strength for the pushup. Remember that compound means - any movement that involves multiple muscles and multiple joints.

Some examples of compound pushing movements:

Chest Press (barbell or dumbbells / flat, incline, or decline bench)
Shoulder Press (barbell or dumbbells / seated or standing)
Dips (off bench or hanging)
Close Grip Chest Press (barbell or dumbbells / flat, incline, or decline bench) - this targets the triceps more than a regular chest press

There are many other choices, but these are the most basic movements.

Now, go make me proud and do non fish-flopping, strong, powerful pushups!
GO!

Helpful Pushup Tips, Part 1

2009-08-03T08:20:00.000-07:00

So, after last week's pushup post, I had some requests to post some info about:

correct pushup technique

and

drills for improving pushup performance

To give you a rock-solid example of a perfect pushup, I've created this new video...

And for the pushup drills and tips, check out tomorrow's post!

Quotation of the Week

2009-07-31T07:50:00.000-07:00

"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict." -William Ellery Channing

Why do so many people insist on taking the
"poor me" stance?
Why do they play the role of the victim in their own lives?
Why do they crumble under the weight of challenges and hardships?

It's important to realize that challenges, hardships, difficulties, conflicts, and disappointments do not signify the end of the world!

They are simply a part of life. And they always will be.

The happiest, most successful people have come to understand this. They've realized that it's not WHAT happens to you (b/c shitty stuff happens to each and every one of us!), but HOW you deal with it!

So, instead of whimpering about how many problems you have and how hard your life is, why don't you take a step back, take a deep breath, and figure out how to best deal with the situation at hand.

People will be much more apt to be in your presence if you have stories about 'conquering evil' rather than complaints about how much your life sucks.

Honestly. Do yourself and others a favor. Drop the pity party and charge ahead toward those challenges! That's what life is all about!

Why do I see this mistake ALL THE TIME??!!

2009-07-30T07:55:00.000-07:00

Okay, I know the pet peeve video series is over, but I've got a frustration to share...

Why do SO MANY people insist on doing pushups incorrectly??!

Honestly, does anyone know why?
I'm not buying into the excuse that it's a difficult movement.

SO WHAT?

Slow down and concentrate on performing it with impeccable technique!

If you can't manage to push that body back up to its original position with a tight, sag-free midsection, solid, slightly tucked-in arms, straight legs, and a neutral head position... then drop to your knees or put your hands on a higher surface!

There's NO GOOD EXCUSE for

performing quick pushups in a partial range of motion,
flopping your entire body on the floor like a fish, or
looking like your lower back is about to break in half & your head is going to fall off your neck!

Yes, pushups are difficult.
When your upper body is relatively weak, it is hard to perform a perfect pushup.

BUT, if you start from the most challenging position in which you can complete a stellar pushup, and progress slowly to more and more difficult versions of the pushup, then you will solidify that perfect technique in your body. You will be able to do fast AND fabulous pushups that will make others' jaws drop to the floor!

But until that point, people, you need to slow down, focus on the details, complete a FULL RANGE of MOTION, take a step back to a modified version (if necessary), and do those damn pushups correctly!!

Otherwise, what's the point of even doing them?

Don't cheat yourself, my friends.
Do it the right way, even when no one's watching.
Because THAT's the way to get stronger! Doin' them right every single time...

The ONE THING you need to be successful in fitness

2009-07-29T07:18:00.000-07:00

At the moment, I have 2 different types of clients...

Client A is one who has no desire to exercise on his/her own (or simply has come to the conclusion that it won't get done if left to the responsibility of oneself!). The only time a workout happens is when he/she meets for an appointment with the trainer (ME!). and when the trainer has taken a leave of absence for vacation or holidays, this client is lost! Without any alternatives, he/she simply stops all physical activity until the trainer returns.

Client B is one who seeks out the advice and guidance of a trainer, yet completes the majority of his/her individual workouts without that trainer. This person receives workouts and intermittent coaching, but the bulk of the work is decidedly done solo, for whatever reason. In this instance... even if the trainer is absent for a short time period, this client is not worried because he/she has a plan and is used to carrying out that plan.

Now, you know what I've noticed through working with these two opposing clientele?

Do you wanna know the most glaringly important different between clients A & B??

Well, Client B - the independent client - is forced to learn how to push him/herself. He/she is forced to take an active role in knowing what to do in the gym. No one else will be there to lead them through those solo workouts. This client begins to fully understand what it takes to go the extra step, AND he/she begins to willingly self-motivate... even during challenging movements!

It's because of this internal shift in confidence and the growing belief in one's own potential that these "B" clients end up being much more successful in the pursuit of their health and fitness goals, much more satisfied with themselves as a whole, much prouder of their accomplishments, as well as much more willing to make exercise and healthy habits an integral part of their lives! Even without a trainer!

Now, I'm not saying that there's anything wrong with "A" clients. I'm not prejudiced, and I don't hate 'em! I have plenty of amazing clients who fit into the A category. That's just where they fit!

I'm simply eluding to the fact that...

- Client A is often less likely to be successful because they are so reliant upon someone else and so uninvolved in the complete process of becoming fit.

- Client A is often less likely to be completely and thoroughly satisfied with his/her progress as well as proud of his/her capabilities and functionality.

True "A"'s simply never get an extended opportunity to learn the art of pushing themselves.

Of course, there are many people who chose to work with trainers and who also have an uncanny ability to challenge themselves physically. I am not arrogant enough to think that everything is decidedly black and white. This is really a simplified explanation of extreme personas and a lesson of what's important when one is striving to develop and maintain a high level of health and fitness!

So, what is that lesson??

Developing the ability to push yourself is an extremely important step in the quest for improved fitness AND for the retention of healthy lifestyle habits.

Maybe it's time for you to truly learn how to push yourself?

I mean, if you really wanna be successful at maintaining fitness, that is... :)

The balance between change and consistency

2009-07-27T08:18:00.000-07:00

My fitness life is in constant re-evaluation.

I am forever returning to the big picture surrounding my physical self, trying to decide if my actions are getting me where I want to go.

I do the same with my clients. I judge whether their exercise programs are addressing weaknesses, instabilities, and immobilities. I question if all aspects of fitness are being practiced at some point in the cycle of change that I create for them. I grill my clients on the amount of rest they get, the presence of stress in their time away from me, the amount and quality of food that they consume, and the extra wellness services they receive from other fitness pros. I educate on mobility exercises, stretches, and foam rolling techniques... and I follow up to see if they spend the time releasing their tight muscles.

There's only so much time in one week.
And with that limited time, some weeks will find a person more successful at being attentive to health and fitness. Other weeks will be duds. Which is why it's important to shrug off those 'dud' weeks and ensure that no unproductive habits solidify themselves.

It's important to re-evaluate your actions in ALL aspects of health...
To make sure that you are not leaving out anything.

Because it's hard to begin stretching ULTRA tight muscles after doing your best to make them as tight as ever through intense exercise and faulty movement patterns.

Because it's hard to add metabolic, stamina-challenging exercises into your workouts if you've neglected to work on that aspect of fitness for multiple months.

And because it's hard to catch up on all that sleep you've been skimping on.

So, don't forget to re-evaluate your actions on a weekly basis and do your best to be all-inclusive of ALL the important stuff.

But...

It's also important for me to note...

A lifestyle with TOO much change will not produce beneficial results.

One needs the consistency of a solid program or solid eating habits for a 'solid' amount of time!

For diet, we need to allow ourselves a few weeks at least to know whether our specific habits are leading us to our goals. Too much change won't allow us to measure what is working.

For exercise, we need to allow our bodies to have the chance to improve at the challenges with which we are presenting it. Too much change will lead to stagnation and plateaus.

For everything else, we truly need to accumulate TIME in order to evaluate the results of our actions. Too much inconsistency in our approach to wellness will lead us nowhere.

So, the message here is...

First evaluate the status of your body and health... evaluate strength, stamina, balances of the muscular system, flexibility, mobility, joint health, muscle tension, presence of pain or weakness, nutritional habits, rest/recovery practices, etc, etc.

Then, create an exercise program (or have one created for you) that will work to improve any issues. Begin nutritional habits that will help you strive toward your goals. Practice rehabilitative measures consistently. Stick with it for at least a month.

And while you are carrying out your programs and habits, constantly be re-evaluating whether you are being consistent, whether you are giving yourself the tools necessary to fully benefit from your actions (plenty of rest, lotsa water, sufficient stretching, possible appointments with chiropractors or massage therapists), and whether there are any prudent steps you need to add into the next program or time frame.

Have I been talking in circles??
:)

Enjoy yourselves, friends.
And just do the best you can.

Quotation of the Week

2009-07-24T07:44:00.000-07:00

"If we're going to get anywhere, we're going to have to risk venturing into the unknown. Life is about adventure, not maintenance." -John C. Maxwell

Have I told you before that I'm a scaredy cat?

Honestly, I'm not like those young, fearless children who immediately jump at the chance to try any challenging task.

I always struggle with doubts and fears and unnecessary apprehension. But this quote is brilliant at explaining my most favorite motto...

You gotta live life!

Stop letting your fear and trepidation for the unknown control your pathway through life. March right toward the unknown and see what happens! I bet you'll be fine! I bet you'll be thrilled by how well you can handle challenges and changes.

I want my life to be an adventure. I want to push my limits. I want to make it so I have no regrets -and lots of great memories.

Are you willing to create the same type of life??

Here's to your adventure!

No pain makes a girl SO very happy!

2009-07-22T08:32:00.000-07:00

I visited my own personal miracle worker today.

Why is he my miracle worker?
Because no one else has been able to help me with issues of physical pain.
No other well-meaning professional has had the answer for the physical issues that have limited my ability for progress.
I am so incredibly thankful to have found someone who knows the body well enough to be able to help a girl eliminate frustrating pain!

And while I can't take him with me wherever I go, I do keep his words of wisdom in my head as I fly solo every day...

He continuously reminds me that, similar to the approach of "sticking to" a progressive exercise program in order to improve fitness - we need to tend to those nagging aches and pains that we develop from being active people... we need to tend to them on a regular basis... we need to understand that improvement will be gradual, continuous, and satisfying, IF we "stick to" the modalities that ensure our relief.

He's right. People can be so devoted to their exercise programs - especially the CrossFitting community of people in which I belong. However, it is pretty common to hear these same devoted people constantly complaining about aches, pains, injuries, and weaknesses, without taking the steps to alleviate those issues.

Yes, sometimes there are people like me who search all over creation to find someone, anyone, to have the knowledge and application to help us poor, aching soles. But, unfortunately, most persons either:

a) work through the pain, causing further damage to their bodies (and making the 'rehab' process much longer and more involved)

or

b) simply accept that their bodies can no longer perform certain movements, giving up on their potential for optimum physical longevity and blaming 'age' for the resultant decline.

Both of these instances are unacceptable!

We all develop imbalances, tightness, compensations, and recurring concerns throughout life. Our bodies are not symmetrical entities, and our lives are not without uneven stresses. We have dominant patterns and faulty nerve pathways. We often experience accumulated stress from the physical and psychological demands of life. We develop unhealthy patterns.

It's just the way it goes. And it's not gonna change.

So, if we want to be highly functional beings, without pain, we need to consistently work toward fixing the broken parts of our bodies. We need to spend time tending to our own individual issues - because that effort will produce great rewards. There is NO REASON why we cannot pull ourselves up out of a physical slump... or aim to improve and upgrade with age ;)

My miracle worker has taught me how to wisely spend my time. Through a combination of trigger point therapy (self-massage using a foam roller or massage ball), specific stretching movements, and breathing techniques, JEFF ALEXANDER from NETWORK FITNESS in Irvine, California, has given me the tools for which to help myself.

(Network Fitness)

I just gotta use them!

If you are in the Southern California area, I suggest you visit Jeff's website and find out more about his upcoming trigger point / myofascial release workshops.

If you are outside of SoCal, I suggest you seek out a professional that can help you understand the methods for myofasical release (release of the tension in muscle). Because I guarantee you that, unless you've had an injury from a majorly bad accident, your pain is probably due to certain muscles pulling certain joints out of alignment. Misalignment can lead to radiating pain, weakness, and many other physical issues.

And if you have yet to develop pain, whether from exercise or from everyday life, PLEASE make sure that you take care of your body - by giving it a balance of strenuous activity, stretching, and soft tissue work.

Thanks again to my personal miracle worker!
The pathway to a painless existence is now visible for me!

Becoming a 'STUD' :)

2009-07-21T10:33:00.000-07:00

While cleaning out my email inbox this past weekend, I came across the cutest email from one of my female clients. I thought you might like to listen to her words of excitement:

"So you know how I was telling you last week that I finally feel comfortable in 'guy territory' at the gym? While that’s true, I always still feel like all the muscle men around me are thinking 'who is this chick with her 20-lb dumbbells, taking up space?' But this morning, the muscle-iest of the muscle-ies came up to me to ask where I get my routines. He commented that my exercises seemed to really work well, and said that whatever I’ve been doing is definitely working—that or I’m getting taller :) Basically, you have made me a stud!"

I LOVE this email!

It's so fulfilling for me to see my clients advance to a state of empowerment.
That's really my favorite part of my job...
Witnessing a person's transformation into a total stud!

Here's a for-instance of a typical stud metamorphosis:

A newbie enters my world. He/she has little knowledge about how to exercise correctly, and has zero understanding as to his/her own potential. This person is intimidated by the gym, bitter about the exercising process, and self-described as weak and unfit. Hopes may be high, but self-esteem and perceived capability are noticeably low.

Then the transformation begins...

They are taught the correct technique of basic exercises.
They begin to understand the importance of different tools and implements.
They progressively perform more challenging exercises as soon as the initial movements are mastered.
They become aware of a steady improvement in all aspects of fitness.
They begin to understand what 'pushing oneself' means in a physical setting.
They are willing to push themselves!
They find themselves enjoying the act of exercising.
They look forward to new challenges.
They start to exude confidence in their new-found exercise knowledge.
As the journey of consistency in physical training continues, they develop a pride and a strong sense of self-respect.
They appreciate their bodies and their capacity for fitness.

Exercise can redefine a person.

It can convert a lazy weakling into a solid, strong, confident, active being with a lust for life.

It can cause a person to be noticed for their dedication and hard work. Just like my client in the quote above. With her growing confidence and unwillingness to listen to fear and negative thoughts... she was pleasantly surprised to realize that other people (people who seem to matter, like 'muscle-y' guys!) were noticing how studly she really was becoming.

I've trained a lot of studs. And I can't wait to reveal more of 'em.

Really, each person is a stud just waiting to happen :)

Have you unveiled your studliness yet, my friend?!

Appearance VS. Performance

2009-07-20T08:42:00.000-07:00

I apologize for the vacation from posting...
I needed a bit of time to rest after the completion of the CrossFit Games.

But now I'm back!

And I wanted to chat about a couple things:

a) my thoughts about the experience of competing for visual appearance and subjective muscularity VERSUS competing for the sole purpose of performing challenging physical tasks

and

b) how sharing my experiences can help YOU to better accomplish your health and fitness goals

So...
Let's begin with my fitness experiences.

In August 2007, I competed in a Figure/Physique competition here in Southern California. The competition involved completing a series of required poses in a one-piece and two-piece swimsuit. Subjective judging determined which physique was best. And, honestly, in the Figure world, the judging system is still extremely flawed. But I assume it always will be if we are simply judging which muscular physique we prefer...

The experience of prepping for this competition was not extremely enjoyable - especially the final three months of strict dieting. I guess any worthwhile goal will involve some sacrifice... but the sort-of nutritional deprivation that one must endure in order to reach low levels of body fat was extremely challenging for me. Don't get me wrong - my diet was healthy and my caloric deficit was not too extreme, but returning to a more normal way of eating after 3 months of obsession with meals and food was a painful process.

Training for a "perfect", symmetrical, lean, muscular physique entails calculated eating and intense training (heavy lifting, interval training, and metabolic circuits). Throughout the process, I struggled to keep up my energy levels. In fact, at the end of the day, I had nothing left to give to my poor husband. I was a zombie on the couch!

I'm extremely proud of my ability to stick to a difficult plan all the way to its conclusion AND to produce a phenomenally lean physique... but I was definitely turned off by the psychological difficulties I had with the entire process (along with the hunger and the intense lack of energy!!).

Fast forward to July 2009... the CrossFit Games!
The Games tries to answer the question, "Who is the fittest person in the world?" It is a competition that attempts to test its competitors on a broad range of physical challenges. And, in order to ensure that no one has an advantage, Games officials do not divulge what those tests will be. Therefore, CrossFitters must train EVERYTHING! They must be prepared for any physical task.

So, my training for 3 months before the Regional Qualifiers AND for 3 months before the actual Games consisted of many varied tests of strength, stamina, coordination, power, etc. etc. You've all seen the truck-pushing workout! That's just a taste of the madness!

Now, we had to make sure that I wasn't working out too much. But I also needed to intermittently perform multiple workouts in one day. Training was intense. I was often sore. But, in order to ensure that the body recovers from those workouts, food is key. I had to eat... and I ate A LOT. Eating well was much easier in this instance - because it wasn't measured! And splurging was more acceptable - because my activity level was so darn high.

Not only was it great to be able to eat, but it was also fun to have a purpose during my workouts. It was amazing to visibly see my progress. And it was fantastic to have oodles and oodles of extra energy!

On my off days, I could go bike riding or rock climbing or snowboarding, and it was just an easy, enjoyable pasttime. I could feel the extra energy coursing through me!

Can you tell how much more I enjoyed training in order to improve my performance? And ya know what? By attempting to improve my strength, my endurance, my speed, and all my other abilities... I actually have gotten pretty darn lean yet again. And I wasn't even focusing on it!

How can all this babbling relate to YOU?

Well, how tedious can it be to suffer for physical perfection? How uncomfortable and tiring can it be to deprive yourself of necessary nutrition just to acheive a certain weight or fit into a certain clothing size? How unmotivating is it to strive for a goal of... looking better?

Ugh. No wonder people have no desire to get fit. If they simply want to approach fitness in order to look better, then they really have a slim shot for success. Looking a certain way isn't gonna be a strong enough goal to get you through the discomfort.

On the other hand, how wonderful is it to feel capable, strong, and able to complete a task you never could before? How amazing is it to have endless energy and the drive to be active? How refreshing is it to be able to eat lots of good food for fuel, for recovery, and for the purpose of stoking that elevated metabolism?!

My point?
Find an activity that you love to do. Try to get better at it. Spend time on your performance, enjoy the movement, be a physical being. Work hard! Then, make nutritional choices that will help you recover from your empowering workouts. Don't skimp... actually eat! Focus more on your body as a functional entity that you must feed, water, and activate. And in the process of creating energy and metabolism, your body composition will improve by leaps and bounds as well. Guaranteed.

Why go for appearance and simply be a hot-lookin', crabby, tired person...
When you can strive for better performance and complete health, yet end up a hot-lookin', energetic, strong, functional, satisfied person! Yeah!

Conquering the Unknown... CROSSFIT GAMES RECAP!

2009-07-14T13:44:00.000-07:00

What an intense experience. What a thrilling challenge!

Myself, my dear, fellow SoCal representatives, and a tidal wave of other, inspirational, international competitors were subjected to the ultimate physical test.

First, FIVE events in one day. An all-out battle to whittle 75 men and 75 women down to the top 16 of each for a brutal day 2.

We had all poured our hearts and bodies into extreme training regimens... the time had come to show the CrossFit community how much one could truly endure.

A hot day in Aromas... Spectators start to settle into the "stadium"

The first event... a treacherous 7.1 km run on steep hills and rough terrain

Kim starts with a smile!

Val MacKenzie (CrossFit Culver City), our SoCal sister with the highest potential for success, posted an amazing finish in the run (10th place at 46 min, 15 sec!)... But due to collapse from heat exhaustion and dehydration, she was unable to finish the Games. WE LOVE YOU, VAL!!

The race started and finished on a paved road (the middle of the course was WAAAAY steeper and unruly - trust me)... Kim chugs along, with Becca Voight from Valley CrossFit (in RED) a few paces ahead.

Kris Clever from CrossFit North Hollywood posted an amazing 4th place finish in the run event (43:47). What a great way to start a weekend of complete and total domination!

Kim rounds the corner to the finish line, completing the task in 49:11 for 31st place. The plan to avoid burning out too early, but to also avoid falling behind the pack, was successful!

Our 7th SoCal competitor, Linda Leipper from CrossFit Marina (sorry, Linda - I don't have any photos!) crossed the finish line at 47:57, good for 17th place!

*********************************************
The second event... with less than an hour to rest after the run, competitors needed to complete one deadlift every 30 seconds, with weights beginning at 185 pounds and increasing 10 pounds at every successive station. The event would end once the competitor failed an attempt.

Michele Vieux, from CrossFit Invictus in San Diego, maxxed out at 275... an incredibly powerful lift for a gal who has been rehabbing an adductor (inner thigh) injury!

Katie Hogan from Valley CrossFit posted SoCal's best deadlift result with 315 pounds (a new PR)! This pic is a fabulous depicition of her effort and determination to get those hips open!

Kim jokes around with her judge as she waits for her turn. Ya gotta calm the nerves somehow, right?!

Kim easily pulls 245 while Becca Voight follows right behind at the 205 station. Becca makes it all the way to 275 pounds. SoCal rocks!

Kim properly finishes her deadlift with 285 pounds. 295 is just as successful.

But 305 pounds doesn't quite make it up after the small amounts of rest (oh, and that run we just finished!!). But, the 295 bumps Kim up to 17th overall after 2 events!

Kris Clever always demonstrates impeccable form on Olympic lifting (and every other skill/movement, for that matter). She topped off the deadlift event with a 305 pound pull.

********************************************
Again, with enough opportunity to leave the competitor building and give some hugs to the spectators, event 3 was soon upon us. We were to complete a 170 meter uphill sprint while carrying a 35-pound sandbag. Elevation raised 100 feet during the ascent. Honestly, these types of challenges are not my favorite! But I went for it... :)

Michele Vieux (white visor, in 3rd, with sandbag around neck) keeps her eye on the finish line as she pushes up the steep hill. She finishes the run in 1:22.3 (32nd place in that event).

Katie Hogan doesn't stop, driving through the finish at 1:22.4 (33rd). Her teammate Becca Voight, completes the task in 1:29.6 (52nd). Isn't it amazing how just a few seconds can separate the pack by so much?!

As seen on the Jumbotron, the heat starts by running back toward the competitor building (the "Ranch"), picking up the sandbag, then sprinting from there. Kim is the one in all black on the right.

Surprising herself and pulling ahead of all her SoCal buddies, Kim finishes in 1:20, good for 26th place. (1st place finished in 1:07.4, 5th place was 1:11.7, 16th was 1:17... amazingly close!!) Kim is in 18th after 3 events... still thirsty for a spot in the top 16.

Kris Clever struggles a bit on the hill, but completes the ascent in 1:22.6 (good for 34th).

Linda Leipper also keeps consistent with the SoCal bunch, placing 30th with 1:22.

********************************************
Finally, a nice long break is finally given to us. But we can't go too far, because we need to be back for event #4. In an attempt to give us something unknown and challenging (throw a wrench in the competition, if you will!), we are given the task to:

Row 500 meters
Drive a 3 foot steel pole into the ground with a sledgehammer
Row 500 meters

This should be interesting...

Kim giggles a bit because of her wacky fans up in the stands. There was such a big group who made it up to Central California from CrossFit 360, how could you not smile? :)

The first 500m is completed in under 2 minutes. Kim is not the first one off the rower, but she gets a new PR for herself!

A small, steel sledgehammer (that will break if you hit it incorrectly) + a steel pole that is puny in diameter = inaccuracy for Kim! Forced to shorten her swings, she falls behind a bit.

The final row is successful yet again. Making up a bit of time, Kim finishes in 7:00.7 (31st place in the event). This, unfortunately, drops her down to 25th place overall going into the fifth and final workout.

But Katie Hogan (5:43.2) gets 2nd! Michele Vieux (6:05) gets 8th, and cannot wait to practice her sledgehammering skills further - ha! Becca Voight (6:19.5) gets 11th, Kris Clever (6:22) gets 13th, and Linda Leipper (6:30.8) gets 18th! I'm so proud of my SoCal girls!!!

********************************************
Final event...
3 rounds of:
30 Wall Balls (14 pound medicine ball)
30 Hang Squat Snatch (45 pound barbell)

Dave Castro, the announcer and organizer, mentions that we need to try and finish all the heats before the sun goes down. There are no lights in the stadium area. Did I mention that we arrived at 7am in the morning??! We are all drained. Hoping to push through into the final day... but ready to complete such a long, tiresome experience. Gotta pull it out of somewhere.

The crease of the hip needs to drop below parallel in the squat portion of the wallball.

And the ball needs to touch the green lettering on the target 10 feet overhead.

The squat snatch involves an explosive pulling movement that ends with the bar overhead and the lower body in the same deep squat position. Standing up from the deep squat and extending the hips is necessary for the rep to count.

Finishing 2nd in my heat, and 17th overall in the event (my best showing all day!!), I successfully conquer the "unknown and the unknowable".

My performance helps me to jump up to 21st overall from 25th - but it's not good enough to move on to the 2nd day.

The other SoCal sweeties joined me in a cluster of fantastic finishes. Katie Hogan ended her day in 18th, Becca Voight earned a 20th place finish, and Michele Vieux gave it her all for 23rd. After a frustrating stint with the wallballs, Linda Leipper was proud to make it through all 5 events, and to place 40th.

But, not to be forgotten, we have to congratulate our little monster athlete, Kris Clever! Finishing 6th after the first day, she moved onto the 3 brutal workouts of Day 2. The remainder of the SoCal 7 was there to cheer her on each step of the way - to an impressive 4 place finish overall!!

Did I mention that she actually tied for 3rd place....
CHECK FINAL RESULTS HERE

I couldn't be more proud of my friends/teammates/workout buddies... I couldn't be more satisfied with my performance and my stamina to get through the day with flying colors... and I couldn't be more humbled by the friends who drove far distances to scream as loud as possible all day for me and the other SoCal-ers in the heat and the dust. THANK YOU SO MUCH!!

I can't wait to do it again! :)

Quotation of the Week

2009-07-10T08:09:00.000-07:00

"You have to know you can win. You have to think you can win. You have to feel you can win." -Sugar Ray

Tomorrow is the big day...

The CrossFit Games 2009 are finally upon us. Two whole days of brutality for those of us individuals who qualified to the big event.

And everyone who qualified is a major athlete. I mean, there's some stiff competition to behold. Each competitor has to fight if they want to vie for those top spots.

So, what will be the difference between 1st and 10th places?
What will be the difference among a set of individuals that have been training like crazy for the past three months??

Those minutes, even seconds, of difference between competitors will be determined by who wants it most.

Granted, some competitors are a bit more talented/strong/capable/prepared than others. But many folks have a shot at those top few spots.

And if I want to be up there on the podium at the end, I'm going to have to have my mental mojo intact. I'm gonna have to KNOW that I can push myself, really WANT to make every second count, and FEEL that I am good enough to whoop the butts of my competition.

I'm going to have to take on the mindset of a champion in order to try to be a champion.

It's the same thing that happens when you try to lift heavy weights or climb a steep, looming hill. Your mind has to remain strong in order for your body to follow.

Well, I can tell you now... I'm ready to take on that winner's mindset. And whether I win, place, or simply cross the finish line - I am prepared to go for that top spot with all my might.

And because I'm dedicated to leaving nothing on the table, I know I will be happy with the final results of this coming weekend.

Now, if I can just get these nerves to calm down...

Wish me luck, friends!!

Abdominal Wednesday... improper isolation!

2009-07-08T09:02:00.000-07:00

I am loving these ongoing reasons for why crunches and situps are la-a-a-ame!

Reason #6: Ab muscles don't need to be 'isolated' unless there is a need to fix an imbalance or rehab an injury. However, if ab isolation exercises are needed, crunches and situps will not stimulate the abs in the most optimal way to make them stronger.

Since the primary function of the abdominal muscles is to stabilize the spine, any ab-targeted training should include exercises that help the abs become stronger at stabilizing the spine.

Crunches and situps do not improve the abs' ability to stabilize.

But plank variations, side plank variations, compound exercises like pushups, squats & deadlifts, AND the exercise below all help greatly with beneficial abdominal strength.

Another crunch replacement exercise: CABLE WOOD CHOP
*This movement helps to use the abs for creating power (accelerated, downward motion), as well as resisting rotation (decelerated, upward motion)
... place a handle on a cable machine, the cable adjusted to an elevated position
... grab the handle with both hands - keeping arms straight, forcefully pull the handle down and across the body to a spot next to the outside knee (accelerate!!)
... make sure that the hips turn 90 degrees, the foot pivots, and the knees bend
... with control, return the handle to the upright position (decelerate!!)

What gives? I'm not sore!

2009-07-07T09:08:00.000-07:00

It's funny.
Some people are deathly afraid of the soreness that comes from a good workout.
But others are constantly chasing it!

In fact, I have people often complain to me that a workout didn't make them sore... so they think it wasn't worth the effort.

Lemme explain a little something.
Soreness isn't necessarily the only marker of a good workout.
Soreness usually comes around when an exerciser is doing an movement they haven't done in a while. OR - it happens when an exerciser begins working out again after taking some time off.

It will also show it's ugly lil head after you've done some negative/eccentric work (meaning, you worked on slowly lowering the weight - or your bodyweight - against gravity). Or it'll sometimes come about after a particularly grueling training session.

However, lack of soreness does not signify wasted efforts!

AND - presence of soreness does not mean you worked TOO hard!

I want all you 'fraidy-cats to realize that soreness comes with the territory when you're trying to change your body and make it more fit. Keep putting up with that discomfort until you're working out consistently, then your muscles won't undergo so much damage each time you exercise strenuously!

I want all you complainers to realize that if you aren't sore from a particularly evil workout, don't fret! If you are certain that you put your all into that workout (and if you're certain that said workout was filled with compound movements and challenging loads), then it definitely had plenty of benefit toward stimulating your muscles and causing a big metabolic disturbance. Damage to the muscles and disturbances to the entire system don't always come in the form of physical soreness.

So, don't chase the soreness. It'll come around often enough!

Don't be afraid of having sore muscles - but don't worry if those painful spots are not there after a difficult session.

Instead, chase intensity. Always be striving to do better. Get to pantin', huffin', sweatin', and "feelin' the burn". Ha!

Quotation of the Week

2009-07-03T09:17:00.000-07:00

"Life is a grindstone, and whether it grinds a man down or polishes him up depends on the stuff he's made of." -Josh Billings

Those who flourish in life - do so by choice.

They don't have extra luck on their sides. They aren't handed success, happiness, and satisfaction on a golden spoon.

These folks want it bad enough - that they're willing to deal with the hardships and detours along the way.

Because life is not easy for ANYONE.
There are always challenges in life. There are roadblocks. There are explosions and earthquakes! Sometimes, there is sh*t falling from the sky and smothering your plans. Or at least it seems that way.

Everyone has their difficulties in life.

The difference is - those who take a deep breath and figure out how to maneuver around, over, or through the difficulties... those persons will win the rat race and find true happiness and success.

It's not about creating a perfect life that's free from problems. That life doesn't exist. And it would be way too boring, if you ask me!

Instead, it's about rolling with the punches. Making lemonade out of lemons. Adapting to those struggles that continually pop up right in front of you.

It's about refusing to become the victim and, instead, standing at the ready with shield in hand, poised to fight for the life you want!

I refuse to let my life control me... what about you??

A miracle cure!!

2009-07-02T08:30:00.000-07:00

I have a great story for you today.

A client of mine has recently experienced an epiphany after training with me for over 3 years. Yes, he was a bit slow in his discovery - but we have to understand that a person will never be ready to change until they finally make the personal decision to change.

Needless to say, this client of mine (Client X) is not the most fit person I've ever known. He is overweight, with most of his bulk residing in the abdominal area. Almost every joint in his body hurts at some point or another on any given month. It's frustrating that we often need to adapt his workouts, depending on the extent of his limitations that day. His eating habits are atrocious. He often cannot workout effectively because his lunch choice is not "agreeing with him". He often experiences tightness and apathy, even with sufficient stretching and rest.

There are many aspects of his life that Client X needs to change. And he knows that. He is fully aware. He constantly mentions that he's been "thinking about" making healthy changes. And yet, I go on being hopeful...

However, just one month ago - after a bout of sickness, a bit too much cold medicine, and a rapidly beating heart - Client X got scared. He was told by a medical professional that his heart was not a fan of the excessive caffeine use (and this was simply amplified by the caffeine in the cold medicine).

Upon leaving the health care center, he immediately decided to stop drinking his beloved Cokes, and replace them with water. That day, at our regular appointment, Client X experienced one of the best workout sessions he's ever had!

There was no pain, tightness, or weakness in his joints. He was able to lift the weights that his strong muscles are capable of lifting. His capacity for the more challenging, lung-bursting, metabolic circuit work was elevated through the roof! He had energy. He recovered quickly. He was actually having a phenomenal, metabolism-boosting workout!

So, we began an experiment. I didn't want Client X to bother with changing his diet. One thing at a time, I said. I only wanted him to focus on drinking more water and keeping his Coke consumption to 1 per day.

You know what??
The experiment is working...

The month of June was Client X's best month of workouts since I first started working with him. He has stuck with the plan - is feeling SO MUCH better - has increased his strength - has become a whiz at circuit training - and is now much more motivated to continue down the path of progress!

Why???

Water works wonders, folks!
The more you drink, the better your body will function.

And sugar-loaded, caffeine-soaked, non-nutritive beverages can be considered lethal.
They do nothing productive or beneficial for your body. And if you feel a negative change as soon as you begin drinking them (as Client X has described that he does... tsk tsk), then it cannot be something that your body needs or wants!!

I know this epiphany isn't rocket science. But, sometimes, it takes a bolt of lightning to get you to fully understand what you think you've always known.

I am proud of Client X. And I'm working on the next step with him.
Wish me luck!

And, the biggest point of today's story...
HOORAY, WATER!!

Abdominal Wednesday... essential integration

2009-07-01T09:28:00.000-07:00

This is getting good!
Abdominal Wednesday continues with another reason for throwing out those overused crunch and situp exercises...

Reason #5: The abdomen is made up of multiple muscles that are activated together during activity... Crunches and situps attempt to isolate one part of those muscles, instead of allowing integrated muscle activation.

Like I mentioned in a recent post, the abdominal muscles function to:

-Stabilize and protect the spine during complex motions and heavy lifting
-Prevent extreme movements (like hyperextension and excessive rotation)
-Transfer power from one part of the body to another
-Maintain proper pelvic alignment

In order to accomplish these tasks, the abdominal muscles have to work together. They have to activate in an integrated way. They have to work together in order to create stability or produce power.

Crunches, situps, and other typical abdominal exercises do not employ synergistic abdominal activation. They simply isolate one or two pieces of the ab musculature.

This practice will not only lead to very little gains in strength... but it will also fail to teach the stomach how to correctly activate muscles when they need to be activated!!

That's kinda dangerous to have abs that don't work properly...

Now, I'm not gonna give you an ab-targeted exercise today. I simply want you to perform all movements this week with the awareness that your abdominal muscles are braced... turned on... activated. Push yourself to lift relatively heavy weights on your compound movements - pushups, rows, squats, deadlifts, lunges, presses, and pulldowns - and keep tension in your stomach muscles at all times!!

Reader question - "How can we convince females to train hard?"

2009-06-29T08:22:00.000-07:00

Today's question is from one of my readers in Germany. He's frustrated about the way people train in the "Globo-gyms" over in his part of the world. I understand that frustration!

Hi Kim,

One big problem I see [in Germany] is convincing females to do hard and challenging training. Most of them stay on the cardio machines forever and do some machine exercises with ridiculously light weights (even for women) and bad form. What are some clues or ways to convince females of the "right" way?

Best regards
Tobias

Tobias -

I'm still struggling with this myself!

It feels close to impossible to change the misconceptions of hundreds of thousands of misinformed females. Yikes!

It's true that most women want to lose fat. And since the general public (especially women) thinks that 'cardio = fat loss', and that 'weight lifting = unattractive, massive muscle gain'... well, they continue to do the excessive treadmill sessions and ineffective strength training exercises. Like hamsters on wheels. Running in place but going nowhere...

I try to let women know a couple things:

#1 - Muscle is the part of your body that burns fat. So, it's not a bad thing to have a bit o' muscle tone. If you add a bit more muscle to your frame, you will be burning more fat at any given moment! Your metabolism will naturally be higher!

#2 - It's really hard to put on gobs of muscle without trying. Lifting relatively heavy weights will not automatically make a woman muscle-bound. It will simply give her workout the intensity necessary to create an 'afterburn'... meaning, she'll burn calories for hours after the workout is over!

#3 - Muscle takes up less space than fat. For instance, five pounds of muscle is a much smaller pile of tissue than five pounds of fat. Therefore, if one replaces their excess fat with lean muscle, they'll be smaller! They may weigh the same... but who really cares about weight? As a woman myself, I'd rather be more compact and look good in my clothes.

It's no secret... I am 5'5" and 145 pounds. No one ever believes that I'm 145 lbs. I don't look like I weigh that much. I have a high percentage of muscle - much higher than most women, so I am not necessarily the norm. I've worked extremely hard to build a muscular physique. Anyway, my weight doesn't tell you anything about my body composition, my size, my metabolism. But the weight doesn't matter, really. And it shouldn't matter that much to any other woman.

Put on some muscle... probably melt off some fat... maintain your weight, but look smaller, tighter, and more toned... AND be able to stay at that body composition easily? Now, THAT's the way to go!!

#4 - Slow, long-distance cardio is NOT an effective way to shed fat. Intense, short bouts of cardio... and intense, relatively heavy bouts of strength training are the best way to create LARGE amounts of calorie burn over a 24-hour period (which is what will ultimately eliminate the unwanted fat).

And even with all this evidence, as well as the proof of all the lean, yummy females that have decided to trust that weight lifting can only help them... you will probably still find yourself frustrated with the resistance of females to the idea of working hard in the gym.

But keep me posted! If you even convince just a small handful to tap into their potential, you have been successful!

Thanks so much for the question, Tobias.
I feel your pain!
Hope my answer helped -

Kim

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

2009-06-26T08:49:00.000-07:00

"The greatest education in the world is watching the masters at work." -Michael Jackson

To pay a bit of homage to the late, great Michael Jackson,
I pulled out one of his quotes.

It was certainly sad to hear the comments of those recently surrounding him during the process of his upcoming comeback. It was said that the MJ of old was preparing to give us some amazing, new creations in the world of entertainment. Alas, it wasn't meant to be.

However, we cannot deny that he really was a master at singing, dancing, performing, and entertaining. Anyone who has ever wanted to be in the entertainment business could learn a whole lot from watching Michael at work.

And it's this way in all aspects of life.

Want to be fully educated in the world of business? Find the 'masters' of business/marketing/management and emulate them.

Want to be a phenomenal cook/chef? Seek out the best of the best, and you'll get a solid foundation about what it takes to cook.

Want to become strong, fit, and healthy? Search for those persons who have injected strength, health, fitness, and wellness into their own lives. Learn from the fitness 'masters'... imitate the steps they take... adopt the habits that make them the best at what they do.

Why reinvent the wheel when you want to accomplish something great in your life?

We all know, especially from MJ's untimely passing, that life is short.
Go after what you want! Find a role model and follow him/her!
What have you got to lose??!

Maybe you don't have the natural talent to get you to the point of a 'master'.
But you can sure try...

Maybe you'll still be a bit mediocre when comparing yourself to the best.
But isn't an 'average/mediocre' label better than being on the bottom, simply wishing you could do more with your life?

Thanks for the wisdom and the pleasant memories, Michael Jackson.
You will be missed...

Abdominal Wednesday... structural flaw?

2009-06-24T08:23:00.000-07:00

Let's get right to another reason for the suck factor of crunches, crunch variations, and situps!

Reason #4: The structural design of the abs shows that torso flexion is not the primary purpose of the abdominal muscles.

If the primary purpose of the abs was to bend the torso forward, the rectus abdominus muscle (the "six-pack") would be one long muscle - kinda like the bicep (which stretches from the shoulder to the elbow), or the hamstring (which stretches from the hip to the knee), or any other muscle whose primary function is to cause flexion.

BUT... the rectus abdominus is NOT one long muscle. It is divided up into small packages.

Upon inspection of this muscle's structure, it can be proven that the rectus abdominus helps to make integrated movements with the other abdominal muscles AND it helps to stabilize the spine by preventing extreme movements.

Let's try an exercise that targets more than just torso flexion...

Another crunch replacement exercise: SIDE PLANK
... laying on your side, in a straight line from head to heels, prop yourself up on your elbow and hold your hip up off the ground for at least 20 seconds
... more advanced: keeping the hip elevated, place the free arm behind your head, then rotate the elbow down toward the ground and back up to the ceiling (the entire body will rotate, too)

Truck Pushing GALORE!

2009-06-23T09:38:00.000-07:00

Well...
Two and a half more weeks until the 2009 CrossFit Games. Wow.

Us SoCal qualifier girls have been training hard, trying to prepare for a competition whose parameters will continue to be unknown for another 2 weeks.

Yeah. Talk about nerve-wracking...

Honestly, it's been absolutely fantabulous to work amongst such strong women!
We have so much fun!

Maybe you don't think this is fun... but we sure had a blast the other day.

Thanks for coming down to Long Beach, Kris and Val!
And thanks for allowing us to push your big ass truck, Jason ;)

Reader question - "Why is my stomach girth increasing?"

2009-06-22T07:46:00.000-07:00

I recently received another great question on my YouTube channel. The query came in response to my 'Pet Peeve' video about the use of weight belts. If you haven't seen the vid, just know that I am not a fan of weight belts. They put a lifter at risk for back injury because they teach improper activation of the abdominal muscles. Read more below!

"I was especially interested in your comment about how the superficial ab muscles push outward against a weight belt. What I notice is this. Whenever I start doing weight training my entire abdominal girth increases- I actually develop a gut whether I wear a belt or not. This is exactly what I do not want. Could this be because I have lax or weak superficial abdominal muscles? Or am I just using them wrongly? I have no gut otherwise- please help! Everyone at the gym believes this cannot happen..."

Thanks for submitting your question! I understand your frustration...

It's not that you have weak superficial ab muscles. It's that you probably use your superficial muscles TOO much through incorrect technique (and possibly have weak "deep" ab muscles). Instead of activating the deep AND superficial muscles together and "bracing the abs", you might just be pushing your stomach outward during the abdominal contraction of a heavy lifting exercise.

And, since we've never met, the reason I believe your technique of tightening your abdomen may be wrong... you mention that you sometimes wear a belt. Since the belt teaches you to push outward, then you probably do it without the belt as well. That practice of leaving out the ever-important deep abdominal muscles through weight belt use is dangerous because it puts excess pressure on the spine - instead of giving it stability.

When doing any sort of weight training movement, try to actively tense your midsection like an invisible corset. Don't pull the stomach inward like a vacuum... just brace!

Initiate the exertion part of an exercise (the "push", the "pull", the "thrust", etc) by bracing the abs and simultaneously exhaling with control. This will help you activate the deep and superficial ab muscles together - or at least activate the deep muscles BEFORE the smaller superficial muscles kick in.

Also, I guess I can't say that your increasing abdominal girth completely comes from incorrect technique while lifting. While evaluating your technique, make sure to evaluate diet and overall activity levels as well. Some folks find that their appetite increases when they add strength training to the mix. Excess caloric intake is a great way to increase abdominal girth! :)

I hope my advice helps you avoid that increased abdominal girth... And maybe even causes you to sport a newly chiseled stomach!

Good luck!
Kim Ball

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

2009-06-19T08:33:00.000-07:00

"What you do in the gym should improve quality of life first and foremost, and any activity that carries a high likelihood of injury is very rarely worth the risk." - Eric Cressey

I am dedicating this quote to those people who:

1) Perform prehistoric bodybuilding-type workouts, filled with isolation exercises and movements that are unsafe in terms of body biomechanics.

2) Have an injury and push through pain (the bad kinda pain... the sharp, shooting kind!), with complete disregard for the area that needs rest and recovery.

3) Practice extremely high exercise volume, in hopes of reaching a goal faster (and because they think 'more is better')

Eric Cressey's words pertain to anyone who falls in these three categories.
Because...

#1 - If we exercise the body with faulty biomechanics, or in a manner that's different from the way the body actually works, then that exercise is not going to improve our quality of life! In fact, it'll probably end up leading to incorrect movement patterns, muscular imbalances, annoying aches and pains, and nagging injuries. So, stop doing behind-the-head lat pulldowns and endless bicep curls!

#2 - If we don't tend to things that are irritated and painful, then we are eventually gonna get injured! That is pretty much guaranteed! It's just not worth it to "push through the pain" or to ignore physical issues. Those pains are important signs that something is wrong! It's just not worth it to risk creating injury from that pain. So, even though it sucks to have to avoid certain movements temporarily... and to have to do some extra rehab-type exercises/stretches... it'll only improve quality of life to get rid of not-so-friendly pains.

#3 - The body can only handle so much physical stress. If we are using exercise excessively and in a compulsive way, in order to reach a fitness goal - and NOT because we really enjoy the activity we are excessively participating in... then we are most likely going to become run-down, exhausted, and possibly injured. If lots of physical activity is present in life because it is extremely enjoyable, and if we can step away from that activity when it's necessary to take a break, then I'm all for a hefty exercise schedule! BUT - if we are exercising whenever we possibly can, because of guilt, obligation, compulsion, or any related issue, then we are not using physical activity to improve the quality of our lives. Period.

So, like fitness pro extraordinaire Eric Cressey has stated so well...
THAT should be your main focus when adding exercise to your life.

Is it the kind of exercise that improves the quality of your life by working the body in a balanced, functional way?

Is it the amount of exercise that will give you the results you seek, yet won't allow you to become burnt out and exhausted?

If not, it's time to make some changes.

Now, I'm gonna go improve the quality of MY life by climbing some rocks in Joshua Tree this weekend! Talk to you on Monday!

Abdominal Wednesday... superficiality

2009-06-17T08:53:00.000-07:00

Another reason why crunches, situps, and other typical variations of these exercises are bunk!

Reason #3: Crunches and crunch variations only work a very small percentage of the superficial muscles in the abdomen.

There are many layers of muscle in the abdominal cavity. And the most important layers in which to develop a good base of strength are the deepest muscles. This is because the deep ab muscles help to protect the lower back, and they help to form the protective, invisible muscular "corset" surrounding the organs and the spine.

Crunch-type exercises do nothing to stimulate this extremely important deep layer! They suck!

Yes, we want to make sure the superficial layer of abdominal muscles is also strong... but it is essential to strengthen the innermost muscles FIRST. If the deep muscles are weak, but the superficial muscles are strong, injury is almost imminent.

Also, exercises that stimulate the superficial muscles are not very intense. They burn little calories. They have little effect on the metabolism.

On the other hand, exercises that target the deep, inner abdominal muscles are generally more intense. They generally involve more than just the abdominal muscles. Therefore, those exercises not only improve abdominal strength, but they help to create a pretty hefty metabolic disturbance in the body... which will help with fat loss!

The PLANK, some pushups, relatively heavy squats, and this exercise (below) will help activate and strengthen the deep muscles!

Another crunch-replacement exercise: TUCK-UPS on BALL
... assume a pushup position, shins on a stability ball, hips open & stomach tight
... keeping the shoulders directly over the wrists, tuck the knees into the chest, then return to a straight body position with control

Replacements - Finally!!

2009-06-16T08:09:00.000-07:00

Okay, okay - I've got some readers who want to know what kind of exercises should replace the crunches and the situps...

I hate to make my readers unhappy with impatience ;)
So, let me offer some clarity.

But first and foremost, let me tell you that -
Exercises that target the abs will only really help you improve your abdominal strength. They will NOT flatten your stomach.

The layer of fat covering your abs will be best removed through overall activity (especially the addition of intense activity) AND proper nutrition.

Strong abdominal muscles will come from exercises which mimic how the abdominals work.

The abs work to:
-stabilize the spine during coordinated movements and heavy lifting
-absorb force and momentum (in order to stop the spine from undergoing extreme movements)
-transfer power from the lower body to the upper body
-place the pelvis in a neutral position so as to protect the lower back

Did you notice I didn't say that 'the abs primarily flex the torso'?

They do not.

Get that idea out of your head... it's incorrect!

So - in order to stimulate the abs in a similar way to their purpose, we need to:
-perform exercises where the abs undergo isometric contraction (PLANK, SIDE PLANK, PLANK MOVEMENT VARIATIONS)
-perform movements where the abs work with other muscles in the body to produce power (CABLE WOOD CHOP, PUNCHING, KICKING)
-perform activities that allow the abs to absorb impact and force (MEDICINE BALL DRILLS)
-perform heavy lifting motions which force activation of the abs

Here's one for you to work on...

1st crunch replacement exercise: PLANK
... a pushup position on the elbows, body in one straight line, hold the isometric contraction for at least 30 seconds
... more advanced: put elbows on a stability ball OR feet elevated on a raised surface
... even more advanced: without wiggling the hips, transfer from the plank to the pushup position and back down (one arm at a time)

Reader question - "Your opinion on Les Mills classes?"

2009-06-15T08:07:00.000-07:00

Let's get back to the reader questions. I've had a couple good ones as of late...

Good morning Kim,

I'd like to know what do you think about the Les Mills Body Training Systems.

Thanks,
Henrique

Thanks for the question, Henrique!
I wasn't 'in the know' about the Les Mills fitness programs - but I did some research, and I'd be happy to give you my opinion from what I've read and seen. Obviously, I've never taken a class, so I cannot give you a complete testimonial or position statement - but I appreciate that you'd like to hear my thoughts :)

First off, for those of you who are unawares...
All over the world, gyms have implemented pre-programmed group fitness classes, created by the LES MILLS Group Fitness System. These classes include:

BodyAttack- a sports-inspired cardio workout, complete with interval training

BodyBalance- a holistic, calming class, involving elements of yoga, pilates, and tai chi

BodyCombat- a cardio kickboxing type of class, combining skills from karate, boxing, Tae Kwon Do, Muay Thai, and Tai Chi

BodyJam- a funky, hip-hop-style dance class

BodyPump- a barbell class with basic strength exercises

BodyStep- a modern step class with some cross training

BodyVive- a low-impact workout with stability balls, tubing, and small hand weights

RPM- a high-energy spin class

Basically, the Les Mills Body Training System involves a variety of challenging classes filled with movement, high energy, and up-beat music.

Anything that involves movement... motion... activity... major muscle stimulation...
can NOT be a bad thing.

I am not going to reprimand anyone for taking part in these classes. I'm not going to say that they are a waste of time. I will only commend those who participate because the classes do involve more challenging forms of physical activity.

That being said...
I do find negative aspects to these classes.

#1 - The classes are pre-programmed. New choreography and music are created for each class every 3 months. Now, some gyms may alternate between new and old choreography. But for those individuals who spend oodles of time doing these classes alone, even that small amount of variation will not help to progressively overload the body toward one's desired results! The way to cause change and transformation is to progressively stimulate the body with more difficult challenges as a training program advances. Since these classes remain the same over time, there is no effective progression to help someone lose fat (which is one main reason why people take the classes in the first place!)

#2 - The longer an activity is, the less intense it automatically has to be. You can only keep up extremely high intensity for shorter time periods. Since these classes are 60 minutes long, most exercisers will end up working at a relatively lower intensity - much like longer, slower cardio sessions. Since intensity is a huge proponent of a workout that creates a huge metabolic disturbance... these classes would not be an optimal solution by themselves. They cannot elicit the high intensity that shorter training sessions can accomplish. However, as an adjunct to a complete strength training program, I am all for the inclusion of these classes.

Now, the positive aspects...

#1 - These classes involve explosive movements, compound exercises, and full ranges of motion. Because of this, they are a much better choice for activity than long, slow, boring cardio. Even though the exerciser might adapt to the choreography over time, it is very probable that they will still be exuding more energy through these energetic activities (and moving through a larger range of motion) than they will on the cardio machines.

#2 - The BodyPump class involves an instructor teaching the correct technique of basic lifting exercises. I think that it is important for exercisers to gain that positive reinforcement about proper technique from a knowledgable instructor. This class would likely be very beneficial for many less advanced gym-goers.

So, to conclude all my ramblings - I believe that a strong resistance training program is necessary for an individual to get measurable results from exercise. But, activities that tax the entire body - more metabolic activities like circuit training, interval training, and challenging classes - are also an important part of a complete training program. Because of that, I think the Les Mills Body Training classes (or any other similar classes that you might enjoy) are a great inclusion to your week of exercise.

Hope that helps!
Kim

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

2009-06-12T08:09:00.000-07:00

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when anyone else would understand if you fell apart, that's true strength." -Author unknown

Have you ever known an individual who just seems to avoid crumbling to pieces when challenges are constantly being placed in front of them? That's the sign of strength.

Have you ever seen an Ironman triathlete push past the point of exhaustion to finish the most extreme physical competition known to man? That's a sure sign of mental strength.

Have you ever heard the stories about those people who have been caught in severe conditions out in the wilderness - and who have survived through the night? Those individuals have really exuded immense amounts of strength.

It doesn't matter how strong you are physically (well, it does to some degree... a progressive increase in physical strength is desirable to most exercisers!) -

What does matter is the strength of your mind - your mentality.

When you want to give up, it shows true mental power to resist that urge. And even though you may think that you fall into a different category than the people described above, I really want to make you believe that you can be just as strong.

In my area of expertise - fitness and nutrition - it's extremely easy to give up when something is new and uncomfortable. But if you want it bad enough, you'll persevere past the discomfort by calling upon your own mental strength.

In my training for the CrossFit Games, my training sessions are focused on pushing past the point of wanting to quit. That's right! Not only are the workouts physically challenging, but they are mentally challenging as well.

In my clients' training sessions, I attempt to teach them how to work through difficult, uncomfortable feelings, and how to push the limits of their physical abilities.

For those that request my nutritional advice, I try to explain that each choice they make can lead them to better health - that is, if they don't give up on their efforts to adopt better eating habits.

Mental fortitude is key in health, in fitness, and in all aspects of life.

I hope you strive to be strong :)

Abdominal Wednesday... spot reduction?

2009-06-10T08:04:00.000-07:00

In keeping with this new, short series on the popular abdominal area, here is another reason why crunches, situps, and typical abdominal exercises are ineffective...

Reason #2: You cannot reduce the fat off of one spot on your body by working that body part specifically. Therefore, working the superficial ab muscles will do NOTHING for getting rid of that flabby tummy!

Simply isolating the abdomen and doing movements that only target that small group of muscles in the front of your midsection... in order to slim that midsection... is a waste of time!!

We cannot determine where fat is lost from our body during the fat shedding process. Even if we do hundreds and hundreds of crunches. It's just not gonna happen! The body will determine specific location of fat loss all on its own.

So, if crunches don't do diddly squat for getting the excess fat off your stomach (and we also already know that too many crunches can be harmful for the lower back and shoulders), then why don't we do exercises that target the stomach in a way to strengthen it (and keep other joints healthy)?

My abs didn't get this ripped from crunches - no sir!!

The saga continues next Wednesday... :)

Are we having FUN yet??

2009-06-09T08:30:00.000-07:00

Well, I've been pushing a big-ass truck as part of my workouts these days...

Just tryin' to add a little excitement to the training regimen, ya know? ;)

Clients, friends, and readers have been requesting some visual proof of this truck pushing activity. So, here's a little clip of me and the truck - cruisin' along. And fyi - there are a bunch of weights in the bed of the truck as well. Just fyi.

Maybe in the near future, I'll document some more strenuous workouts that include truck pushing as just one station of a larger obstacle course. Maybe I'll film it... if you really want to see it...

Enjoy!
I sure do.

Reach for the sky!

2009-06-08T08:47:00.000-07:00

In the pursuit of a goal, who do you surround yourself with?

Do you solely remain in the comforts of a group of folks that have similar abilities?

Do you underestimate your skills and talents, hiding behind people who are weaker than you?

OR - do you seek out the people who are WAY better than you are?

I, personally, like to surround myself with greatness.
I like to find the individuals who are super talented at something I want to accomplish.

Even though it ends up being a lot of hard work, I get the most self-fulfillment from putting myself amongst the best of the best.

Therefore - in my life as a fitness enthusiast, I like to spend my time with people who are faster, stronger, more powerful, and more experienced.

The practice of allowing greatness to encircle your life will ultimately help you to move closer and closer to your own potential. Especially in the world of fitness/exercise.

And as time inches closer and closer to the 2009 CrossFit Games for which I'm training, I have found a truly fabulous group of GREAT women with which to challenge my abilities.

Katie, Becca, Kris, Michelle, and Val (and soon to join us... Linda!) are some of the most physically potent ladies that I've ever met. Each of us has our strengths and weaknesses - but we seem to feed off each others' strengths. We somehow squeeze the best out of each other each time we meet up. It's been an absolute joy to train with these powerful females - and I will continue to look forward to our remaining weekend workouts, for sure! I can't wait to represent Southern California with them in a little over one month! Whoot! (that's for you, Michelle)

Show 'em how it's done, SoCal 7!!

Will you reach for the sky as well?
Give it a try - you won't be disappointed :)

Quotation of the Week

2009-06-05T10:01:00.000-07:00

"Just because you're not sick doesn't mean you're healthy." -Author unknown

The absence of a cold or an ailment is not good enough to proclaim health.

Being disease-free or free from any sickness is certainly a good thing.
But it is not enough.

Complete health comes about when mental well-being is intact, when the body is well-rested, when clean, nutritious foods make up the bulk of your diet, when moderation is practiced, and when the body is given the physical activity that it craves.

And when any one of these things is missing, it is possible that the body could be suffering from a certain level of unhealthiness...

Stress, anxiety, depression, sadness, and negativity - each mental upset can bring a person away from true health and cause unfavorable effects.

Sleep deprivation and constant exhaustion - these challenges suck the vitality out of a person.

Processed, fake foods and preservative-filled, convenience foods - these substances don't nourish the body. Instead, they add unnecessary things into the body and they mess with one's hormonal balance.

Excessive amounts of anything are not healthy for the body.

And lack of physical activity, along with prolonged sitting and laziness - this common practice can age and deteriorate the body at a rapid pace.

Friends -
If we give the body what it needs, we will be healthy.
If we deprive the body of these essential necessities, we cannot claim health, now can we?

Can you claim to be truly healthy??

Let's be food snobs!

2009-06-04T08:59:00.000-07:00

Let me preface this post by saying... I do love me some junk food, some processed food, or some fast food every now and again.

But, you know what?

Usually, I get cravings to eat those fav "naughty" foods because they are comforting, familiar, and oh-so-yummy. And I give in to those cravings because...
I get temporary amnesia about how I felt the last time I ate nutritionally deficient, sugar coated, grease-laden mystery food!

Why do I always forget about that unsettled feeling?!

My friends -

Once you feed yourself REAL food - and once you feel that strong, stable feeling of your body benefiting from the flavorful, delicious REAL food that you are oh-so-thankfully providing it... you come to realize that the over-processed stuff can truly be supremely GROSS!!

And the stuff that doesn't gross you out ends up making you feel gross. Especially if you're used to giving your body clean, whole foods... the flood of preservatives or excess, unnecessary ingredients can feel like a punch in the stomach. Yikes.

I just saw someone eating a flimsy In-and-Out burger in their car today, and it looked the most unappetizing piece of mystery "food" I could imagine! How can we be okay with shoving that kind of shriveled, preserved, processed, soggy grossness into our mouths?? How can that be a yummy treat for us??

I'm a bit disturbed by the "white trash foodie" mentality in today's society!

Yes, I am a fan of the occasional pizza, brownie, or burrito. I LOVE baked goods with a passion and I have chocolate binges once in a blue moon. I can be a white trash foodie on occasion, for sure. I won't deny it!

But on the whole, I try to be more of a food snob.

That doesn't mean that I eat plain chicken breasts and steamed vegetables for every meal. And that doesn't mean that I preach nutritional perfection or turn my nose up at certain "taboo" foods. But it does mean that I look for high-quality ingredients, I choose foods that have some sort of nutritional value, and I prepare meals that are both healthy AND flavorful!

I look forward to these foods - because they are not bland and boring like most people want to believe. Think "Top Chef" on a budget. Good, high quality, REAL foods... rich, flavorful foods... foods that have a purpose for the functioning of your body.

I invite you to join me in becoming a food snob for about 90% of the time.

And then, if you have some trashy roots that you need to revisit every now and again on your vacation from snobbery... go for it! Splurging on some despicable treats is okay now and again. But just be ready for that feeling of unsteady, sluggish, heavy, blah-ness. And use that feeling as a reminder that your "food slummin'" ways should be few and far between.

Til next time, fellow snobs!

Abdominal Wednesday...

2009-06-03T08:33:00.000-07:00

Just like I promised...

The beginning of a short series on why crunches, situps, and other typical abdominal exercises are unnecessary!

Reason #1: Any exercise involving abdominal flexion and/or hip flexion, when done repeatedly and consistently, can cause problems in other areas of the body.

Mainly...
The lower back
&
The shoulders!

Lower back -
The hip flexors (those muscles running from the front of your thigh up to your torso - the ones that get super tight from you sitting on your a** all day!) are much stronger than the abdominal muscles. When doing any sort of full situp, the hip flexors will usually have to work harder than the abs. One of the major hip flexors runs through your body and attaches to your lower back. So, if you are overworking the hip flexors through situp movements AND suffering tight hip flexors from sitting a lot... those strong, tight muscles will pull the lower back into hyperextension. That means - pain and increased possibility for injury!

Shoulders -
Too much forward flexion of the torso ("crunching") will eventually shorten the abdominal muscles, pulling the rib cage down toward the pelvis. This unflattering adaptation rounds the shoulders forward, out of their proper alignment. So, if you attempt to do any activity involving the shoulders, that misalignment will lead to muscle compensations and... you guessed it... pain, decreased function, and increased possibility for injury.

Is that all too scientific for you?

Well, here it is, plain and simple...

Crunches, Situps, and any other exercise that involves high volumes of torso flexion will cause negative body adaptations and pain.

There's a better way to strengthen the stomach!!

Stay tuned for next Wednesday...
:)

THANKS A BUNDLE!

2009-06-02T09:13:00.000-07:00

Thanks to everyone for their generous donations toward the benefit for Josh Birch!

Check out the original post to hear the entire scoop...

Last Tuesday, I requested some help from all of you - help in raising money for a family member suffering with Hodgkin's Disease. The request was last-minute, however (since his benefit was scheduled for this past Saturday!), so I wasn't too confident in my ability to raise anything substantial.

But, with your help, I was able to give my stepsister's fiance' a check for $300!

Wow! That's a pretty great amount to accumulate in only 4 days.

Thank you so very much for any support you were able to give. I am so lucky to have an amazing, generous, loyal pot o' readers.

Cheers, friends! And many thanks from my whole family...

Reader question - "How much exercise is too much?"

2009-06-01T08:17:00.000-07:00

This week's reader question comes from down under :)
I know that I have pondered this same question - since I do love to exercise.
So, I'm sure many of you fitness enthusiasts out there have asked the same question...

Kim -
How much exercise is too much exercise? At some point, is a person being counterproductive by doing too much? I've read a bit about excess cortisol production due to excess exercise but it didn't say at what point this was a worry.

I also have read how exercising a couple times a week is typically sufficient and know that the way we eat is going to help us further along our weight loss goals (Fred Hahn, McGuff, Taubes). Besides having the time and enjoying the exercise - what are the benefit to doing more and if so, how much more? And how much is too much?

Thanks for your input-
Sybil

Alright, Sybil -

First of all, I think it IS important to ensure that you're not overdoing it on the volume of exercise. Too much volume can lead to overuse injuries, burnout, possible loss of lean muscle mass, and yes, excess cortisol. Since exercise is a type of physical stress, then too much exercise can act as additional negative stress. And the high cortisol that develops from too much stress will end up raising blood sugar levels. And as you probably know well by now, controlling blood sugar is the best way to ensure health and body composition.

That being said... our bodies can handle more physical stress than we know. It's not like we have to stick to a regimen of 30 minutes of exercise daily (or any other random suggestion like that). Each person is different. And within that person, the ability to handle certain quantities of exercise will change, depending on what is going on in that individual's life - or depending on what adaptations have accumulated through exercise (we get better at what we practice!). The things that will help to keep exercise from causing excess cortisol production is: sufficient rest in between exercise sessions, sufficient nutrition for proper recovery, and the ability to "listen to your body". Some days, against every good intention, it's just best to take an entire day off from exercise (some of us have trouble stepping away!) ;)

To answer your questions about "what are the benefits to doing more exercise?" and "how much is too much?"... Well, doing more exercise in an attempt to lose fat is, in my opinion, not a great way to go about fat loss and body transformation - and not a great purpose for adding extra exercise. Also, adding extra exercise in order to make up for a poor diet is absolutely worthless!

However, if one is performing lots of exercise because it is mentally stimulating, it is physically rewarding, it is incredibly fun, and because they simply LOVE the activities they are performing - then that is usually the benefit to doing more. There are definitely psychological effects of exercise.

Otherwise, I would much rather that an active person with specific fitness goals first work on tweaking the intensity of their exercise... NOT adding more. More does not always mean better.

Like I said before - the body can handle A LOT of physical demands. And this is especially true when we allow the body to effectively rest and recover. But... we know we're doing too much when:
1) we have tons of trouble recovering or we are always tired and sore, and/or
2) we are not seeing any results

Dr. John Berardi (http://www.johnberardi.com/) has suggested, from his research, that 5 hours a week of physical activity is the amount in which most people have reported they are the most satisfied with their bodies and their abilities. I think this is a good measure for most people.

Now, what all my rambling boils down to is:
If you are getting results and you are happy with your physique and your abilities... there is no need to worry about overtraining. But, if you are not getting the results you want, your eating habits are spot on, but you feel like your body does not match up to the amount of exercise you do... then you might need to cut back on volume and simply increase your intensity.

Quality over quantity!!
Besides - you can only sustain high-quality, intense workouts for shorter periods of time. If you are spending a whole LOT of time exercising... aren't you sacrificing quality and wasting your time?

Quality over quantity...

Also, yes, having healthy eating habits is extremely important in the quest for a fit body. No amount of extra exercise can mask a bad diet. One would be better off with an incredible diet and two solid days of exercise. BUT - more exercise is okay.

I hope that covers it all!
Thanks so much for your question, Sybil. And good luck!
Kim

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

2009-05-29T08:46:00.000-07:00

"It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power." - Alan Cohen

What a refreshing point of view, eh?

If we realize that change breathes new vitality into our lifelong journey, then we can more willingly head toward that change. Even if we're afraid. Even if we are hesitant to put forth the effort because it just seems like so much work...

But, honestly, isn't feeling alive so much more worthwhile than being comfortable?

Isn't taking the risk to achieve something big so much more valuable than being unhappy in a stagnant, broken situation??

Yes, it takes a lot of bravery to head in a different direction.
It takes tons of courage to break habits and to form new ones.
It takes major cahones to take a step away from "security".

But you owe it to yourself to be brave, courageous, and ballsy.
If you want a life to be proud of - you have to step away from your comfort zone.

Please, go make "deliberate movements" toward a better life - a better you.

*this post is dedicated to a dear friend who has been forced to make big changes... may the road ahead soon prove to be fantastic...

How can I convince you to stop doing crunches??

2009-05-27T08:00:00.000-07:00

Maybe I need to start adding an "Abdominal Wednesday" section to my blog so that I can sufficiently hammer the idea out of your head that crunches are super duper ineffective!

Yeah, that sounds like a good idea.

Just little tidbits each week.

Over time, you'll have oodles of reasons why crunches should make minimal appearances in a program that is designed both to strengthen the abs AND to shrink the fluff around the midsection.

Let's start with a testimonial from one of my newer clients.

Yes, he also talks about the fact that endless cardio is ineffective as well. But let's just focus on what he says about crunches...

"For a long time, I thought that cardio would be the way to get rid of my basketball belly. Well since I've started working out with you on a weekly basis, doing only a little cardio compared to the amount of strength training, my belly has started to disappear. I haven't spent endless hours on a treadmill running to nowhere and the absolute BEST PART is in the 6 months or so I've been working out with you, I HAVEN'T HAD TO DO A SINGLE FRIGGIN' CRUNCH OR SIT-UP AND MY BELLY IS STILL DISAPPEARING!!! You have made a believer in strength training of me! Thanks for the great workouts!"

Jeff L.

Jeff certainly hit the nail on the head.

The way to get rid of an unwanted belly is NOT through crunches!! Or situps!! Uggh!

It's through overall activity, intense exercise, controlled nutrition, and movements that use the stomach the way the stomach was designed to work (and it wasn't designed to simply flex the torso... no sir!!)

More to come next Wednesday!!

I need your help...

2009-05-26T08:48:00.000-07:00

I would like to take the time today to ask my devoted readers for a small favor...

My amazing stepsister, Kristy Thompson, has organized an upcoming benefit for her fiance (congrats on getting engaged, Kris!!).

Because - as these two young lovebirds begin making plans for a big, white wedding - they also have the misfortune of dealing with a cancer diagnosis.

Now, I don't like to ask people to part with their money - especially when times are a bit tight on the financial front. But I cannot stay silent in this instance. My family up in Michigan means the world to me, and I would love to help them out in any way I can.

So, friends, I'm asking for YOUR help. If you find that you have the means to give a small donation, I will be greatly appreciative of your gift. In fact, I will personally send you a free report on my 20 favorite Advanced Abdominal Exercises!

Read on to hear the entire story...

*********************************

On Christmas Day 2008, Josh Burch was diagnosed with Stage 3 Hodgkin's Lymphoma, a blood cancer. Josh is currently undergoing several treatments of outpatient chemotherapy at the Cancer Treatment Facility in the University of Michigan hospital in Ann Arbor, Mich. During this stressful time, he has continued to work to help finance his treatments.

These expenses have become a burden to both Josh and his family. To help, a benefit has been scheduled for May 30, 2009 in Shields, Michigan. All proceeds will go directly toward Joshua’s growing medical expenses. If there are proceeds above the cost of Joshua’s medical expenses, they will be donated to the Isabella Pardee Cancer Treatment Fund.

Josh and his family would like to thank you in advance for taking the time to consider this generous donation and for being a part of Josh’s battle with cancer.

*********************************

Honestly, thank you for taking the time to read this message. I appreciate your concern and your positive thoughts!

If you are interested in making a small donation for this worthy cause, you can send your donation via paypal to deliberatemovement@gmail.com

Donations will be accepted until Saturday, May 30th, 2009...

Once I receive your donation, I will personally be sending you a thank you note and a copy of the Advanced Abdominal Exercises free report.

And next week, once the benefit has taken place, you better believe I'll be posting a follow-up story on our fundraising success!

Thank you in advance....

Kim

Reader question - "Is it okay to hop in the sauna after a workout?"

2009-05-25T08:09:00.000-07:00

Today's reader question deals with the effect of saunas on your muscles after a workout...

Feel free to leave comments if you ever want to join in on the discussion, friends!

Kim -

One more question now that you have me thinking... I've heard both sides that after a work out you can go to the sauna and it's ok... then I hear 'no' because then you loosen the muscle that you have just worked on to get hard and tight.

Which one is right?

Patrick

Another great question, Patrick!

The purpose of weight training is NOT to make your muscles tight. In fact, the healthiest individuals are those who are very strong, yet their muscles are loose and pliable. Really, there should be no tightness or tension in the muscles when you are not working out (which is why stretching, massage, and myofascial release are so important for the avid exerciser!).

The real purpose of exercise is to give your muscles such a strong stimulus that they become somewhat "damaged"... and from that damage, the muscles are required to build up bigger and stronger while you recover.

So, if we work out hard enough to cause some damage, then heat can serve as a rehabilitative measure. It can also help to relax the muscles and get rid of some tightness as well. So, as long as you're hydrated, I'd say that the sauna can be a great method in which to relax after a workout. (the heat definitely cannot reverse the effect of a good workout!).

Thanks so much for taking the time to send in those question marks above your head, Patrick. :)

Cheers!
Kim

**Remember!! Any fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

2009-05-22T08:30:00.000-07:00

"Imagination is everything. It is the preview of life's coming attractions." - Albert Einstein

I LOVE to daydream.
I love to imagine what life would be like if certain dreams were to come to fruition.

Of course, I'm a firm believer in hard work!
I know that you have to log the man hours in order to accomplish something worthwhile.

But I also know that - people don't dream enough...
They don't believe in their capabilities.
They utter phrases like "that's impossible" or "I could NEVER do that!"

That kind of thinking will stop you from taking risks.
And if you don't take risks, you'll never truly experience life.

Dream big, folks.

It's true - some dreams will never pan out.
But wouldn't you like to say that you tried?
And wouldn't you like to be successfully standing atop your own mountain, with utmost pride, gleefully breathing in the crisp air and looking around for the next "high"?

Because that's exactly what I'll be doing!

Video Series - Should you use momentum when you lift weights?

2009-05-20T08:40:00.000-07:00

This vid, my friends, is the last full video of me "ranting" about my pet peeves in the gym.

Yes, you heard it here... I am no longer peeved. I think.

Anyway, enjoy the final pet peeve. And don't forget to comment on your thoughts. Even if you don't agree. Let's have some good discussions up in here!

Rest in Peace, little car... (My sad story about NEGLECT)

2009-05-19T08:24:00.000-07:00

Well, it is truly a sad day for me...

I have to say goodbye to my trusted car - my good ole' buddy for the past 9 years.

Yep. On the way home from a most phenomenal weekend in Joshua Tree (filled w/ camping, hiking, and my first rock climbing experience!), the "Ravster" died a quick death. It overheated so badly that the engine is no longer salvageable.

But that's not the whole story...

I saw some signs that something wasn't right. But I decided to ignore those signs. I just kept driving - thinking "I'll just take it in to have it looked at when I get back to Long Beach". It was an expensive mistake, and a painful lesson to learn, nonetheless.

And that got me thinking...

Do you know how often I see people neglect other parts of their lives just like that??
When a problem arises, how many times have YOU ignored or neglected that problem - just hoping that it would resolve itself or disappear?

Here's the definition of neglect:

To pay little or no attention to; fail to heed; disregard
To fail to care for or attend to properly
To fail to do or carry out, as through carelessness or oversight

I neglected to heed the warning signs of my sweet Ravster.

And in the past - although I hate to say it, I've failed to take care of my body when I've felt pain, discomfort, or irritation. It goes 'unnoticed' until it's too late. For example... a little shoulder tension that wasn't handled with stretching and soft tissue release techniques soon developed into a more debilitating shoulder injury.

Why do we do that??

Why do we neglect and ignore the warning signals that are being sent to us?

Why do we fail to realize that it doesn't really take that much energy to do something about it before it's too late?

I have too many clients, friends, and family members who play the ignorance game with their bodies. And since that's my field of expertise, we are gonna simply stick to that topic (because there are so many other areas to neglect in life... but I digress).

So, I'm writing today's post to URGE you to:

a) Immediately deal with any bothersome physical aches and pains you may be having.
If you don't know where to do to begin rehabbing your issues, then get a referral from a local, trusted fitness professional.

b) Quit 'working through' pain and discomfort... if something is painful (and not in a good, my muscles are about to explode kinda way), then that's a sign that something is wrong!!
Most of the time, it simply stems from tight muscles (tightness from everyday activities can be relieved through stretching), tense muscles (tension can be released through massage), weak muscles (imbalances can be corrected w/ proper exercises and stretches), lack of mobility (full range of motion is important and can be restored through activation exercises and mobility drills), etc.

c) Realize that every little thing you do contributes to your health.
How you sleep, how long you sleep, how you sit, how long you sit, how you hold your posture, how often you perform unbalanced activities, what you eat, what you drink, how you exercise, how often you exercise, how often you stretch, how you release tension, how you de-stress... The accumulation of many bad habits can give you a body / a health status / a fitness level that you don't necessarily want. Take responsibility of your health by being aware of all these little things AND by making good decisions.

d) Come to grips with the fact that what you eat determines how you function. Period.
Sometimes, those aches and pains and weird bugaboos come about because you have been filling your fuel tank with crap. The fuel you put into your body will determine how you feel, how you perform, and how your body handles injuries, tightness, stress, etc. Start eating well - if you haven't already.

There is no need to neglect ourselves.

There is no need to let problems go so far that they become a pain in the you-know-what.

Take a lesson from my baby.
Thanks for everything, sweet Ravster...

Reader question - "Is running with dumbbells a good workout?"

2009-05-18T09:06:00.000-07:00

Let's start out the week with another great reader question. Thanks so much to those of you who are taking the time to send in your queries!

Hey Kim....

I read your blog post stating, "Dumbbells and Treadmills go hand in hand."
Can you actually use a small amount of weight (5-8 lbs) on the treadmill?
I've though of that so many times mainly because I wanted get a workout and run at the same time.

So again I ask..can one really have some 5-8 dumbbells and run (or walk fast) on the treadmills and it's ok?

Patrick

Thanks for the question, Patrick!
I'd love to clear up a little bit of the confusion...

When I said that dumbbells and treadmills go hand in hand, it was just a cute way of summarizing that strength training and cardiovascular work should both be used for fat loss. And I wanted to emphasize the point that strength training is essential for fat loss because so many people think that cardio is the best way to shed excess fat.

So, really, my confusing little anecdote was a shortened version of... "strength training and cardio need to both be used as training methods if you want to get results".
Make sense?

As far as grabbing little dumbbells while on the treadmill - I'm not a fan.

This is simply because:

a) 5, 8, or even 10 pound weights will do nothing for you. I don't know anything about your level of strength, your height/weight/ability/etc... but since you are a man, those piddly weights are way too light to give your muscles any challenge. Even without meeting you, there's no doubt in my mind about that.

b) There aren't very many high quality exercises that you can do while walking on a treadmill. I can think of bicep curls (waste of time), front raise or lateral raise (not the best shoulder exercises I can come up with), and maybe overhead press (but wouldn't you want to do that exercise while standing still so that you can lift as much as possible for the chosen rep range?)...

In my opinion, keep the weights separate from the cardio.

OR!!

Make a cardio/metabolic workout out of your weight training!

Link some bodyweight exercises together and perform your reps in circuit fashion with no rest in between

Put some dumbbell/barbell/kettlebell/bodyweight exercises back-to-back and do each exercise as much as possible for a specified amount of time before immediately moving onto the next.

Perform intervals with bodyweight exercises... for example, do pushups for an intense exercise (as many as you can in 20-30 seconds), then do jumping jacks for an easy exercise (or for "active rest")... and keep alternating between the intense and the active rest for a certain number of rounds.

Those are just some basic ideas as to how one might perform a weight training workout in a metabolic way. In other words, any of these general examples will provide you a really great source of resistance training AND cardio together! Hope that helps :)

Good luck!
Kim

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com

Quotation of the Week

2009-05-15T08:01:00.000-07:00

"Failure is an event, not a person. Yesterday ended last night." - Zig Ziglar

We are human.
We make mistakes. We fail sometimes. We mess up.

When we strive for difficult goals - like cleaning up a messy diet, starting an exercise program, or changing any aspect of a lifestyle that is comfortable and safe - we are not gonna be perfect in our pursuit. Far from it!

It's gonna happen. Failure, that is. But why take the extra effort to focus on it?

We often feel so guilty that we punish ourselves and put too much stock into the mistake. What can we do about it now? It's been done!

Acknowledge the mistake, the failure.
Then start the next day with a clean slate.

I'm not saying that you should have amnesia when it comes to your mistakes. Don't just deny 'em and pretend they never happened. However, don't waste your energy focusing on something you cannot change.

When the day ends, forgive yourself. You have more chances to succeed tomorrow.

Have a successful day, everyone!

Name that bus!

2009-05-14T08:34:00.000-07:00

Alright - here it is, folks!

The hubby and I are leaving for one whole year in September. Goin' to Europe to enjoy an adventure. We've been planning for a long while, and talking about it here and there, but now... plans are starting to pick up speed. Our exciting trip has now been solidified with the down-payment of a 1989 VW Camper Van!!

Check out our home for the next year...

We'll pick it up in a town near Amsterdam, and then we'll be writing to all of you with our fitness stories, food experiences, and magic bus adventures!

So...
Do you have any ideas as to what we should name our new beloved van??

Our lil white high-top beauty!!

complete w/ fridge, stove, and sink!

skylight in the upper berth

wood floors and room to sleep 4

space for the surfboards to live up top!

bike racks, just in case...

Can't wait to share more as we get closer... :)

Cardio to lose fat, THEN weights?? NO, NO, NO!

2009-05-13T08:37:00.000-07:00

I hear it all the time.
Women get advice from their well-meaning husbands/boyfriends/partners/male friends/even female friends to do a bunch of 'fat-blasting' cardio before they even think about entering a gym to grab some steel... in order to prevent any "bulking".

Oh geez.

Here I go again...

Exercise is not as simple as:
Cardio for fat loss
Weights for muscle

NO NO NO!

Yes, cardio can help you lose fat. But only through relatively intense bouts of cardiovascular activity.

And, yes, weight training will help you build muscle. But it is also the absolute BEST tool for turning your body into a fat-burning machine!!

Just like yesterday's post, when I reiterated that exercise AND diet go hand and hand in the physical transformation process...

Strength training and cardiovascular activity go hand in hand in the realm of fat loss!

Strength training activities - including beneficial exercises like rows, presses, squats, lunges, pushups, pullups, etc - will give you more muscle. Muscle burns fat - so if you have more muscle, you'll automatically burn more fat at any given moment. That's called an elevated metabolism. You'll enjoy that :)

It's also important to note that a pound of muscle is much smaller than a pound of fat... so if you add muscle, which will burn off the excess fat, you'll be smaller!

But here's the kicker...

Too much cardio will cause you to lose that hard-earned muscle. So, we need to add shorter bouts of intense cardio - to avoid losing muscle AND to get the maximum fat-burning benefit from that cardio activity!

Dumbbells and treadmills go hand in hand, my peeps.

Unless you want to do a bunch of boring cardio...
Lose a little fat, but slow your metabolism way down b/c you've eliminated some lean muscle too...
Start weight training and struggle because of your weaker frame...
Gain an appetite from the hard work...
Start eating more because of the appetite...
Since your metabolism is slower, gain back the weight you lost from your countless hours on the treadmill...
Then look "bulkier" because you've actually gained fat (not muscle)...

It's not too tempting of an experience, eh?

I know that advice from friends and loved ones is well meaning. But it's wrong.

Like I said yesterday, get your ass in the gym.
Stop avoiding the weights by wasting your time on the treadmill.
Cut that time in half. Work out w/ more intensity.
And pick up those dumbbells!

Dumbbells and treadmills go hand in hand...

Lose weight, THEN join a gym?? NO!!

2009-05-12T08:02:00.000-07:00

Okay - I understand that there are folks with a lot of excess weight who feel uncomfortable with their bodies. That discomfort and embarrassment is enough to keep them out of the gym.

And I understand the thought process of: "Well, maybe if I just lose some weight through diet first, then I'll feel better about walking around the gym with all the beautiful people..."

Maybe I don't fully understand from the standpoint of personal experience, but I do empathize with that feeling.

However, I don't agree with it!
I think it's just a big, ugly excuse!
I think that worrying about other people's opinions is a waste of time.
I think that you are only hurting your own chances of being healthy and happy by making it harder on yourself to get to the healthy/happy point!

A healthy, disease-free, fit, functional person eats a balanced, nutritious diet based around whole foods AND participates in regular physical activity.

Yes, people have lost weight before by simply dieting... but are they really healthy and fit??
No way!

Besides... looking good is only part of the picture.
I know you want to look scrumptious, but...
Life is not really very enjoyable when you look good, yet you feel like crap.
Right?!
Feeling good is so much more important.
And when you feel good, you look good.
And how do you feel good? By giving your body what it needs and craves.
So, stop torturing your body by keeping it caged up!
Put your spandex on and get your ass in the gym!! Or the park. Or the beach. Whatev!

Friends, if you take anything away from today's post, let it be these two ideas:

1) Diet PLUS exercise together will help you shed excess fat and keep that fat off through altered body composition.

2) Diet PLUS exercise is what a healthy person does... so if you want to be healthy, fit, and fabulous, shouldn't you adopt the habits of someone who fits the bill?

Tomorrow, I'll attack the statement, "I'll do cardio to get the fat off, THEN build muscle by adding in resistance training..." Ugh.

Quotation of the Week

2009-05-08T08:16:00.000-07:00

"Always bear in mind that your resolution to succeed is more important than any one thing." -Abraham Lincoln

So, I was drinking my tea this Friday morning... still unsure as to what motivational quotation I would be posting on the good ole' blog... when I noticed a quote printed on the little tea tag hanging from my mug...

Some words of wisdom from Abraham Lincoln called out to me.

Because it's so true. No ONE thing is gonna lead you to any sort of success in life. Success comes from the culmination of many different focuses - many different steps - many different actions.

In order to ensure that you don't get overwhelmed by all that different, important stuff...
In order to ensure that you continue to do what is necessary to be successful...
You gotta focus on the big picture.
You have to be determined to get down that pathway to success, NO MATTER WHAT.

That is the strongest determinant of whether success will find you or not.

So, in the fitness world, we could debate forever over the best way to exercise in order to reach our physical goals, as well as the best way to diet, the best way to recover, the best way to eliminate pain, etc, etc.

But, oftentimes, if we're determined enough, and we are following a decent, effective program, we will stick with that program and be successful.

Like I always say, if you want it bad enough, you'll be sure to get it.

Have a great weekend, folks!

Just Do It

2009-05-07T08:44:00.001-07:00

If there's one thing I've learned in my years as a fitness pro,
it's that you can't force anyone to do anything.

You can't make a person change their eating habits, or be consistent with working out.
No matter how much they say they want it...

If they hold on to excuses and reasons why those changes won't work for them,
then their chances for success are hopeless.

But once someone "gets" that their own thoughts and ideas are what's holding them back,
once someone takes the time to listen and to attempt changes that are totally doable,
then there's no limit to how far that person can progress!!

For example:
I've been training a beloved female client of mine for 4 years.
I've been inundating her with the same advice and tips for 4 years.
In fact, as I grow in my knowledge base, my advice has gotten better and more concise.
So, she's gotten some pretty invaluable education on exercise and nutrition from me.
But nothing ever changed.
She told me that she wanted the results... but she was resistant to making the changes I suggested.
She had a running dialogue of excuses flittering around in her head about what was and wasn't possible for her to include or exclude from her life.
It was paralyzing her progress!

Until 3 months ago...
Something clicked.
She started listening to what I had been saying.
She started realizing that she wasn't actually doing the things I was recommending for her.
And she started understanding that my suggestions were totally doable - that if she really wanted it, she had to let go of all those excuses, pre-conceived notions, and fears.

My beautiful client stopped fighting it. She surrendered to the advice I had been giving, and she is coming up on a 40-pound weight loss and a 10% body fat loss in only 3 months!!

I didn't force her to do it.
She simply started listening AND taking action.

It's not that hard people.
If you want it bad enough, you'll stop letting your excuses get in the way.
You'll do what it takes. You'll stop complaining that you have no time, no willpower, no motivation...

This is a good opportunity to whip out the old Nike saying...
"Just Do It"

Now, go do it!!

Video Series - 18th installment

2009-05-05T08:42:00.000-07:00

Wow. Can you believe that I've done 18 of these?!

If you have yet to view the first 17, well you may wanna make a visit to my YouTube Channel...

As for today, I'm discussing those exercisers who simply lift way too heavy for their own good.
Don't get me wrong... I LOVE heavy lifting!! But if a weight cannot be lifted with near perfect form and technique, then that weight is just too heavy.

So, pushing around big weights without technique is a big no-no in my book.
Especially because I hate seeing people get hurt!

Reader question - "Is eating late unhealthy?"

2009-05-04T08:04:00.000-07:00

The reader question feature is back!! Keep sending in your questions, my friends... any fitness or nutrition question will do. And I'll do my best to give you a sparkling, juicy, helpful answer!

This one is from a friend at my kickboxing and Krav Maga school, 360 Combat Club in Signal Hill, CA...

Hey Kim - You agreed the post workout meal I chose was a good one... what about the time? I have always heard you shouldn't eat just before bed... but I take classes at the school from 6-9 almost every night! What do I do?
Jeff C.

Thanks so much for the question, Jeff!
I understand your concern, and I DO have an answer that will work for ya!

Okay, it is not entirely true that eating late is 'bad for you'.
The most important part of the nutritional equation is eating frequency.

You should be eating every 2-4 hours throughout the day... so you might have a meal schedule of 6am, 9am, 12noon, 2:30pm, 5pm, & 9:30pm (or whatever works best for you). Eating smaller, more frequent meals (or even just eating bigger meals and smaller snacks) helps to keep your metabolism elevated throughout the day - which is a must when we're talking about optimal body composition (maintaining that ever-important lean muscle and keeping off the excess fat).

And, DEFINITELY, you should have some sort of supportive meal after training for 3 hours straight!! It's imperative to your recovery, and therefore, your progress/improvement!

Oh, and the only time eating late would be a problem? When someone eats a huge lunch around noon, then doesn't eat again until 9 or 10pm... It's THAT inconsistency that will be detrimental to your physique.

So, Jeff...
I suggest being consistent with your eating throughout the day, and making sure you have supportive meals before and after your training sessions. Then, you'll absolutely be a lean, mean, fightin' machine!

Cheers, buddy -
Kim

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!

Quotation of the Week

2009-05-01T09:02:00.000-07:00

"If you simply show up and take what life offers, yeah, you might be able to achieve moderate, short-term success from time to time. But if you want to change your physique dramatically and permanently, you can't allow the circumstances to dictate your diet." - Matt McGorry

You want success in your life when it comes to your health?

TAKE CONTROL!!

You want results?

Then do what it takes to make sure the results happen!

Don't just react to the day-to-day surprises. Be ready to do exactly what is necessary in order to get your results!

Plan ahead. Bring emergency snacks just in case a co-worker brings in a big, scrumptious birthday cake. Pre-plan some cheat meals. Know what you should be eating out at restaurants. Take control of your choices.

Yes... I want you to enjoy your life and embrace all those little surprises. I don't want you to be overly stressed and take life too seriously. Life life to the fullest!!

But living life fully does not necessarily mean overindulging.
At least not right now. Not while you're reaching for a goal.
There's a time and a place for worthwhile indulgences and happy rewards.

But you can stick those in to your plan!

Seriously- if you want it, you'll do what it takes, for as long as it takes, to get it.
It's up to you...

The embarrassment of my profession...

2009-04-29T08:30:00.000-07:00

I do not blame anyone for being skeptical about the personal training industry and those who hold the personal training title.

Why?
Because inconsistency runs rampant in the fitness world!!

I am completely appalled by the horrendous, lacking certification procedures available to aspiring trainers and fitness professionals. And I'm even more upset by the fact that so many unsuspecting exercisers will receive not only crap advice and waste-of-time workouts, but possible injury from these so-called "experts". ARGH!!

I have many good friends who have attempted to break into the fitness industry via certification courses and instructor training programs... I have heard, first-hand, of the pathetic day-long classes that attempt to cover oodles of general information about fitness, nutrition, and everything in between.

One day to get certified? GENERAL information? Often no test to take??

That is absurd.
That is extremely scary.
And that is dangerous!!

We fitness pros have full responsibility for your body. You entrust us with your health and well-being. So, to have such a lackadaisical approach to the profession is just unacceptable.

If it takes me months upon months to teach my clients how to train and eat and live for optimal health... it only makes sense that it take a trainer that long to actually learn the principles of fitness and nutrition. And simply being an athlete does not cut it...

YES... there are certification programs out there that are damn good.
YES... there are trainers and instructors who have YEARS of education and knowledge concerning the body, as well as the basics and complexities of training.
They are out there, but they are few and far between.

I am one of those trainers. I take pride in being one of those trainers. I enjoy filling my noodle with tons of new information all the time! And I am devoted to giving you the results you want and deserve (as well as the renewed self-confidence and feeling of empowerment that comes along with it).

And you deserve a trainer like that, too.

So, please, if you decide to entrust yourself with an exercise 'expert'... please do some background checks on that expert. Just because they're certified doesn't mean they should be training you.

They should have sufficient education, sufficient credentials, and sufficient experience at getting fabulous results with prior clients.

Qualifier VIDEO!

2009-04-28T09:07:00.000-07:00

I put together a little montage of the first physical challenge we had to complete at the CrossFit Games Southern California Regional Qualifier on April 18-19th....

Thanks for being patient! :)

S L O W progression to the top

2009-04-27T08:14:00.000-07:00

Are you an active member of the fat loss scene?
Are you trying to make a physical transformation for the better?
Or are you attempting to adopt a healthy lifestyle?

With so many health problems and feeble, deteriorating bodies floating around in today's world, it's very possible that you might be avoiding that by jumping on the track to a better you.

And ya know what?
If you're on that uphill track... it's better to pace yourself to the finish, rather than attempt to sprint the entire marathon.

Why?
Changing the body is a difficult process. Yes, it's a simple process. No, it's not easy. And it isn't easy because the body doesn't like to change. And because we are emotional creatures who do not want to change our old, comfortable, ingrained habits.

So, a transformation plan that brings on too much change, too quickly, will be rejected. Comforting habits will return. The plan will be thrown away.

Then, how do we work WITH the body, instead of fighting against it?

We move toward our goal with slow progressions.
We start making a few very small changes at a time.
We find what's necessary for us to make it to our goal... then we scale it back to something that is realistic for us right at this moment.

Remember: you do not have to go from where you are right now to "perfect".

Strict rules and perfectionism will only create stress and frustration when you make mistakes. And you WILL make mistakes...

To ultimately be successful, you've gotta implement slow progressions.
Small changes from where you are now to a little bit better,
then to a lot better,
then to even better,
then to optimal, "close to perfection", magnificence!

That step-by-step process will be more mentally comforting and doable than jumping up to the top of the mountain in one leap!

Do you have a story of any successful slow progressions you've made toward a goal?
Do you have stories of failure because you were trying to be too perfect and too strict?
Share 'em with us!

We can all benefit from the lessons others have learned...

Quotation of the Week

2009-04-24T09:09:00.000-07:00

In honor of the Joss Stone concert I attended last night, I thought I'd give you a motivational quote from one of my favorite songs (that she just happened to perform last night!)

Plus, the lyric I picked sends a great message about staying positive and not letting others derail you from your goals and your potential. Enjoy :)

"You're entitled to your opinion
But it's really my decision
I can't turn back I'm on a mission
If you care don't you dare blur my vision
Let me be all that I can be
Don't smother me with negativity
Whatever's out there waiting for me
I'm going to face it willingly"

Joss Stone
"Right to be Wrong"

The most important meal

2009-04-23T08:43:00.000-07:00

Have you heard the saying, 'breakfast is the most important meal of the day'?

While I agree with the sentiment that breakfast is super essential in every person's diet, I do disagree that it's the most important meal.

What, in my opinion, is the most important meal of the day?

The one you eat following your workout!!

Now, if you are saying, "Well, Kim, I don't work out..." - then you are definitely visiting the wrong website. The lady speaking to you behind these words is adamantly supportive of physical activity for optimal health. So, no matter how you exercise, I believe it's absolutely necessary that you do. If you want to live a life full of energy, vigor, vitality, and satisfaction, that is!

Okay, anyway, back to business.

The 'post-workout' meal... WHY is it so important?

Because, when utilized correctly, the first meal following your exercise session can be THE reason why you see results from your workouts. (results like: fat loss, muscle/strength gain, AND improved performance)

It's true!

Supportive nutrition in the hour after your workout can be the biggest reason why your muscles recover and grow stronger AND why your muscles become better fat-burning machines.

Let's dig a little deeper...

I recommend eating a meal or drink consisting of carbs and protein after a strenuous workout.
For the serious athlete or physique competitor, a 2:1 mixture of quick-digesting carbs and quick-digesting protein (like a source of sugar + whey protein) will be best.
For the more moderate exerciser who simply wants to a) stick with whole foods, and b) get that excess fat off the body - a meal with any sort of starchy carb and lean protein will do.

Why?
Well, when you eat starchy carbs, your hormone insulin tends to spike up. Now, insulin is like the gate keeper to your cells. It allows the cells to grab nutrition from the blood stream. Cells throughout your body don't get to "eat" if insulin is not around.

So, when you eat a meal rich in starchy carbs/grains (like breads, pastas, oatmeal, rice, potatoes, etc, etc), insulin arrives in full force. If you have NOT exercised in the last 2-3 hours, then insulin will shuttle any unutilized fuel straight into the fat cells. Not what we're looking for.

BUT - if you HAVE exercised in the last 2-3 hours, your muscles are absolutely craving some nutrition to help them build back up after you knocked 'em down! So, insulin shoves all that quality nutrition straight into your muscles!

And once the muscles take in those quality nutrients, it can replenish its carbohydrate stores (for energy) and use the protein to build the muscle back up to be bigger and stronger AND better at burning fat!!

So...
If you are either skipping that meal/snack after your workout OR you are avoiding starchy carbs in order to be 'healthy'... you are completely missing the benefit of post-workout nutrition.

Use that time after your physical activity to give the muscles what they need! Put together a meal/snack rich in starchy carbs and protein (and low in fat, because we don't want fat to slow down digestion in this case) - eat it within that hour after your workout - and reap the benefits (better body composition, higher metabolism, more energy, etc) of all your hard work in the gym!

Want some ideas?
Here ya go...

-Chocolate milk (skim)
-A low-fat protein shake, including fruit
-Cereal and milk... or cereal and fat-free/low-fat yogurt
-Oatmeal and fat-free/low-fat cottage cheese
-Chicken and sweet potatoes/rice/pasta
-Egg whites and fat-free cheese wrapped in a tortilla

This is NOT an exhaustive list. But it's a start for those of you who don't utilize post-workout nutrition at all.

If you have any questions about what YOU eat after your workout (or if you want to share your regimen), please feel free to comment!

Cheers!

What is the difference?

2009-04-21T09:08:00.000-07:00

Being around such amazing athletes all weekend was such a motivational treat.
And it got me thinking...
At that high of a level, there is not much separating each competitor.
Everybody who has made it that far is certainly deserving of the "bad ass" title.

So, what is the difference between the athletes who hold the top slots and those who sit just out of reach?

What is the difference between the top 6 qualifiers and everybody else?
What is the difference between first place and all the rest?

Well, besides a few uncontrollable factors - like genetics and overall potential for strength, endurance, etc. (and in the case of CrossFitters, type and length of athletic background...) - that difference relies on a few key things.

1) Preparation
The best of the best prepare themselves to learn how to handle any physical challenge when they are not fully recovered. They prepare for a strenuous competition by recreating those strenuous circumstances in the practice setting. They habitually perform the way they will need to perform - so that it is second nature in competition. Speaking from my own standpoint, I make damn sure that I am always a few steps out of my comfort zone in every single workout. I've gotten used to being uncomfortable. My body recognizes that feeling. So, when I'm in competition, I'm not unfamiliar with the pain I'm going through. I just do what I've been practicing - instead of trying something new. That was one difference between those of us in the top slots and the rest of the pack... we most likely prepared and practiced the exact same way in which we wanted to compete (or maybe even at a higher level than what is expected of us in competition).

2) Consistency
Being consistent goes along with being prepared. But it also encompasses consistency in nutrition... consistency in rest and recovery protocols... as well as consistency in exercise intensity. The more consistent an individual can be in all aspects of training, the more likely he/she will "peak" at the right time for competition.

3) Mental toughness
In a competition where every second counts, an athlete has to ignore pain and exhaustion and just keep going. The toughest competitors are those who have learned how to not only fight that internal voice that wants to quit... but to eliminate it altogether. All they hear is, "go, go, go, go." In the case of this past weekend, that was the difference between me and the first place female. She knew that, at some point, everyone would take a few breaks (albeit small ones)... and if she really wanted to come out on top, SHE would have to be the one to not take those breaks. And that's exactly what she did. Whereas I may have taken 4 small breaks in a challenge, she only took one. There's the difference. We were both struggling and hurting and exhausted - but she pushed that much harder - mentally. Wow.

How does that carry over to those of you who do not aspire to be high-level athletes?

Well, maybe you have nothing specific to prepare for... BUT, you do become what you practice, so isn't it essential to form habits that are compatible with your goals? Practice healthy habits in order to effortlessly be a healthy person!

Consistency is probably the most important aspect of this post for YOU.
Whatever you want out of life - whether it's fitness/nutrition/health-related, or whether it involves something completely separate - you must be consistent in your pursuit. Consistency is the only way to allow all those little steps you take to accumulate into the larger goal in which you seek.

And mental toughness... well, in a healthy eating setting, or in the exercise world, you absolutely NEED to learn how to ignore the negativity and the self-doubt. It's not easy to change your eating habits or gain strength. You will want to quit. That's a given. But the key to your success is allowing that positive, "I CAN do it!" voice to boom over the negative one. And the more consistent you are in your mental toughness, the more likely it is that you'll reach your goals!

That will be the difference between you and somebody else who never makes it there.

Will you be a champion in your own life??

I believe you can be...

The results are in... Kim is going to the CrossFit Games!!

2009-04-20T09:02:00.000-07:00

Yep, you heard right!!
My experience at the Southern California CrossFit Games Regional Qualifier was a spectacular one! After 2 days of intensity and HEAT, consisting of 3 incredibly exhausting physical challenges, I wound up in 4th place out of 35 amazingly fit females!

Since the top 6 females qualify for the CrossFit Games in Aromas, CA on July 10-12... I am now one of the 75 competitors from all around the WORLD duking it out for a chance at victory in one of the most amazing tests of fitness around. Wow, I'm still in shock :)

So, after such an eventful weekend of thrills, I wanted to share some stories and some photos with you - so that you can join in on the excitement!

A few fun stories...

In the first workout, I ripped up my hands during the pullups in the second to last round. Not only was my hand bleeding like crazy, but I was leaving little pools of blood on the bar, on the barbell, in the chalk bucket, on my shoe... Besides my 2nd place finish in my heat, the bright red trail of blood I left behind sure got me some attention! Ha!

I'm known for my stamina. Not for my speed. :) So, since running and rowing were part of the 2nd and 3rd workouts, I was always a bit behind the speedier competitors. But in both situations, my ability to continue pushing on the difficult exercises (like overhead squats, step ups, or wall balls) when everyone else started slowing down would allow me to move ahead of the competition. I finished 3rd in my heat on the final two workouts!

I know where I need to improve, but I'm very pleased with the way things panned out for me. And I can't say it enough... thanks for all your support and encouragement, friends.

The calm before the storm... Waiting for the "3,2,1, GO!"

I'm getting the upper thighs below parallel.
Squat reps don't count unless you do!
After 30 squats, it's off to the bars...

Chest to the bar is required.
10 Kipping Pullups before heading to the next station...

Then, 5 clean and jerks with 105 pounds.
I'm proud of my technique on these cleans!
Oh, and the 1st place finisher in my heat is right behind me in this pic!
She was an absolute animal...

Good side view of the "jerk"
This pic was probably taken around the 3rd or 4th round.

Heading into the 6th and final round.
You can't see the blood streaming from my right hand because I caked it with chalk...
Oh, and do ya like my pink tape? :)

Got the bar racked and ready to explode it overhead!

The final few reps before I get to rest in the shade...

Here's a good pic of me waving to the cameras with my bloody hand... happy to be finished!!

"Embrace the Suck" was our motto for the weekend.
And here I am getting congrats from my HUGE cheering squad.
Thanks for your support, you guys!!

After about a 4-hour break, here is my heat getting started on workout #2...

First a 450 meter run, and then 30 overhead squats with 65 pounds.
Looking solid!

I'm finishing the run of my 3rd and final round, with only 2 people ahead of me!

Lots of focus necessary to stay balanced, stable, and strong.

First day completed!!
Hands ripped up, a bit sunburnt, and whole body throbbing.
But, what an experience... :)

Those are the only pics I have for you so far. But I've got more to come, I'm sure. I'll post some images from day 2, the awards ceremony, and the performance of my fellow teammates! Plus, I'll get some video together so that you can REALLY get a feel for the intensity of the competition.

Okay, I'm spent. Thanks for your support everyone!
I've got some work to do now, right?! Oh boy...
:)

Quotation of the Week

2009-04-17T08:27:00.000-07:00

"Eliminate your ego and be open to what works. I don't care what you like. The only thing that matters is the result. It doesn't matter what the sign says, what the magazines say, what you think should happen. What actually happens is the only important thing." - Alwyn Cosgrove

Okay, maybe you've heard one idea about exercise over and over again throughout your whole life. BUT... maybe that one idea has been an ineffective exercise modality. Other ideas have proven themselves to be WAY more effective toward the goals that you are striving for.

So, why the heck are you holding on to that old, broken idea?? Is it pure loyalty? Is it blind trust in popular magazines and media outlets? Or is it simply the fear of change? Or maybe you just want to continue hoping that you'll get a different result by doing the same thing over and over and over...

If a 'new' idea is proven to work in the exercise world - and by that I mean, there are stacks upon stacks of testimonials and before/after pictures and solid proof to back up the efficacy of this different exercise idea - then maybe, just maybe, YOU should give it a try!!

Stop fighting it, friends. Stop hearing my words, and then ignoring them because some ridiculous women's magazine article perpetuated your old, tired, useless, outdated exercise idea!

I'm trying to help you. I'm trying to get you to give up something that is a waste of time. AND, I'm trying to pass on the strategies that will get you exactly where you want to be, physically. People like myself and Alwyn Cosgrove, the fat loss expert quoted above, are trying to give you what you want! Stop fighting it!!

You may get upset at me because it scares you to give up your precious cardio, start lifting some actual weights, add starchy carbs back into your diet, and say yes to fats like cheese. It goes against your internal belief system because you've had certain ideas pounded into your head for so, so, SO long...

But, don't be scared. Don't be upset. Give something new a chance. You can't experience a drastic change in your physique overnight. So, if you attempt something new, and stick with it consistently, for 2-4 weeks... your before and after measurements will tell you the truth about whether the idea really works or not.

So, you gotta be open to the "new" stuff. Otherwise, you'll just have to be satisfied with the way you are right now. What do ya think about that idea?? Yeah, I thought so...

CrossFit Games SoCal Regional Qualifer... Attack begins in T minus 2 days!!

2009-04-16T08:17:00.000-07:00

Here's the plan for my upcoming weekend of physical challenges at the CrossFit Games Southern California Regional Qualifier!

I'll be competing at 9:30 am on Saturday for workout #1...
Then I'll return for more at 2:20 pm on Saturday for workout #2...
And I'll finish up at 9:30 am on Sunday for workout #3...

Take a look at what the workouts consist of:

Workout #1

6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)

This heat will consist of a 25 minute period to complete the workout.

Workout #2

3 Rounds for time of:
450m Run
30 Overhead Squats x 95# (65# women)

There will be a 20 minute period to complete this workout.

Workout #3

Will be announced on Saturday afternoon.

Want to come cheer me on??

The times I've stated above are extremely accurate. At 9:29 am, I'll be standing at my station, ready to kick some ass. Be aware of this if you're trying to come see me!

The spectator fee is $35. You can pre-register online. Or you can pay the fee at the event. Check out the EVENT SITE for directions to the event and other pertinent info.

If you cannot make it, you can be assured that I'll have some video for you next week! And tons of photos, of course :)

The top 6 women and top 6 men will qualify on to the CrossFit Games on July 10-12 in Aromas, CA! Wish me luck, friends!!

Focus on SOLUTIONS, not problems...

2009-04-15T09:08:00.000-07:00

In honor of tax day - a day when many of us are forced to focus in clearly on our financial health - I've put together an appropriately uplifting message.

We've all got problems. Situations we need to improve or fix altogether.

Many of us are stressed about money, employment, or security. Even more of us are stressed about our level of fitness, our appearance, our pain and discomfort, and our overall health.

And I don't want to devalue these stressors. They are certainly valid issues.

However, I DO want to discourage the focus on the actual stressors.
Once we acknowledge that we have a source of stress, a tangible problem that we want to fix... then why waste time and energy worrying and worrying and worrying over that problem? What benefit will worrying be to us?? Besides causing additional stress?!

Yes, we need to recognize our problems, instead of ignoring them. But once we've laid a target on that problem, we absolutely need to begin to focus on the solutions that will alleviate, improve, or remove that problem!

Got a hefty tax payment this year that you can't afford right this minute? Create a payment plan with the IRS. Pay off a certain amount every month. Eliminate some dinners out at restaurants until you've paid off your bill. Don't freak out and lock yourself in your room, playing the victim... Just make a plan!!

Got unwanted fat on your midsection? (or like my friend Coop put it... got a keg surrounding the 6 pack? ha!) Create a step-by-step plan, with specific nutritional "rules" and expected exercise goals, and follow that plan! Don't whine about how it's not fair that you have fat to lose. Don't wallow in pity for your current situation.... Just find solutions and get going!!

Don't waste your time whining and crying and stressing out over a problem. Problems will always find their way into your life. Get used to it. When you get hit by a big one, there's no use fighting it... it's here to stay. It ain't goin' nowhere!

But don't accept its presence. No sir! Take that problem and attack it with some strong solutions. Because - the more you focus on progressive action... the quicker that problem will leave you alone!

ME... Doing Gymnastics!

2009-04-14T08:00:00.000-07:00

Just for kicks!

People have been asking me for EONS about getting a peek at the routines I used to perform in my years as a gymnast. I have piles of old gymnastics VHS tapes that have been sitting in my house, collecting dust. Until now...

After all that procrastinating, I have finally transferred my beloved images into digital ones...

Enjoy the short movie I've put together for ya!

Quotation of the Week

2009-04-10T08:54:00.000-07:00

"We must become the change we want to see." -Gandhi

Short and simple.

And in my typical way of positioning any quote toward a fitness or nutrition theme, I'll do it again with Gandhi's words...

You want to be lean and fit?
You need to live the life of a person who is lean and fit.
You need to make the decisions of a person who is lean and fit.
You need to make sacrifices if you don't already live the life of someone who is lean and fit.

You need to change (sometimes drastically) if you want to see visible change.

Remember: Doctors don't know everything!

2009-04-09T09:08:00.000-07:00

Just a quick thought...

I visited my doctor this week. A simple annual checkup was the reason.

And as I left her office, happy to have such a caring, considerate, humorous, knowledgeable doc, I thought I might reiterate something important to all of you.

Doctors have A LOT of education and experience in the field of medicine. They know A LOT about how to react to different health issues. They can diagnose disease and sickness, they can order the proper tests that will be more effective at giving them the answers they seek, they can prescribe drugs to help with symptoms, and they can respond to emergencies with ease. They understand general human health, the human body, and its dysfunctions.

BUT...
They are not a great source of help in the preventative fields of exercise and nutrition!!

Case in point: my doctor asks ME for advice on fitness and healthy eating. Yes, she knows the basics. Yes, she knows that exercise is good for you... and she knows what foods are better for you than others. But she's not an expert.

She's an expert in medicine.
She great at reacting to a problem that has already occurred.
But she's not great at helping people to prevent that problem from occurring.

That's where I come in.

I really encourage you to enlist the help of high-quality fitness professionals when you want to create health and prevent disease. And if you do what is recommended by these fitness pros, you won't really need a doctor! Except during those annual checkups :)

I Love Butts!

2009-04-08T08:15:00.000-07:00

Ok, first of all, get your mind out of the gutter (at least for a few minutes!).

Secondly -
Why would I profess such a thing??

Well, other than the obvious reasons...

A well-shaped booty really IS a thing of beauty :)
I have famously been endowed with a truly ample backside

...I simply want to describe why I absolutely LOVE to target the gluteal area in my clients' workouts.

Let's first picture a day in the life of most human beings in our current society.
Can you picture a desk, a computer... and a person seated in front of that computer?
Can you picture a car, traffic... and a person seated behind the steering wheel?
Can you picture a tv, a couch... and a person seated on that couch, exhausted after a long day of... sitting?

The average person sits a lot. It's true.
And what happens when we sit for extended periods of time?
The hip flexors become tight, and the butt becomes stretched out and weak.

The average person also neglects exercise. It's also very true, unfortunately.
And when inactivity perpetuates the adaptations of sitting... we've got problems.

When the "booty" is weak, the lower back is no longer protected. That's right! Your butt helps to protect your lower back. A strong butt will keep the pelvis in a neutral position. But a weak butt muscle will not be able to counteract the tight hip flexors. Those tight hip flexors will tilt the pelvis forward, and the muscles of the lower back will become hyperextended and irritated. Low back problems, anyone?

Plus, when the butt is weak, the knees undergo excess stress during compound lower body movements. Yes, your butt helps to keep your knees healthy! If the butt muscle is correctly activated during squatting movements, stepping-up actions, and everything in between, then there can be a balance in job delegation of all the muscles in the lower body. An inactive butt will lead to muscular imbalances (like overactive quads), excess stress on the knee joint, and knee pain. Ouch.

So, for those who sit obsessively throughout the day, working the glutes is pretty necessary for healthy lower back, hips, AND knees.

Let's now picture a group of individuals that desperately want to shed excess fat.
What are the main principles they need to follow in order to shed that fat?
They've got to make better food choices, control their portion sizes, AND burn more calories through working out.

Well...
The more muscles you use during intense training, the more calories you burn. Since your lower body houses the biggest muscles, especially the glutes, AND it contains about 75% of all the muscles in your body... including exercises that target the butt and the legs will really cause a huge metabolic disturbance. Meaning - LOTS of calories will be incinerated.

So, when the average person comes in to the gym to get some exercise, we focus A LOT on activating that big ole' butt muscle.

Not only does the butt help ensure proper alignment and function, as well as stave off pain and injury... but it also gives us a leg up on that whole calorie burning thing!

Plus, might I repeat...
A strong, tight butt sure is nice to look at. As well as tote around :)

Become a member of the butt appreciation club with me!!

Video Series - I'm talking isolation exercises??!

2009-04-07T09:58:00.000-07:00

Yes, I'll say it.
There's a time and a place for isolation exercises.
They are not forbidden (even though I may lead you to think I believe so...)

Check out the video below to find out:

when I might recommend the addition of isolation exercises into a training program
how so many exercisers perform common dumbbell isolation exercises incorrectly

Want to learn more about isolation exercises... AND their antagonistic partner movements, compound exercises? Subscribe to my free monthly newsletter! The next issue is being released in a few days, and it contains a comprehensive feature article about isolation versus compound exercises. Sign up in the box at the top, right-hand side of this page!

Reader question - "Muscle type cannot be changed??"

2009-04-06T09:06:00.000-07:00

We're startin' the week off with another thought-provoking reader question...

Hi Kim!!!

I am actually writing you to state my opinion on your recent blog about "Toning"!! I love that you are doing this, it's great! I was just a little concerned on the fact that you say: that muscle type cannot be changed in relation to the type of exercise. What do you mean by that, since I recall having physiology classes explaining the biology behind type of muscle fibers and all... (I, IIa...) I don't want to be picky here, or underestimate your knowledge.. I just was wondering and wanted to challenge you a little!!!

Hope things are great-

Much love
JENN O.

You KNOW I love a challenge, Jenn ;)

Okay... first of all, let's get everyone up to speed on the basics of the topic.

There are three different types of muscle fibers in the human body. Slow twitch (type I), and two types of Fast twitch (type IIa & IIb).

Type I fibers are used in weaker contractions and endurance activities.
Type IIa fibers are used in stronger contractions and more intense exercises. They contract quickly, but fatigue more easily.
Type IIb fibers are used in quick, powerful, ballistic activities. Movements that are very intense and that require maximal contraction require the activation of these muscle fibers. These super quick fibers fatigue very quickly. Basically, you can't sprint at maximum speed for very long... right?

Now, each muscle has a mixture of all three fiber types. The mixture of fiber types is different in each muscle, depending on the typical function of that muscle. This is the result of eons of evolution. For instance, the muscles in the eye that control rapid eye movements during sleep... those have a greater percentage of fast-twitch fibers. The deep calf muscle, the soleus, which helps us to stand and walk around all day, is much more rich in those high endurance, slow-twitch fibers. And so on...

PLUS, based on genetics, each individual contains a personal mixture of fast and slow twitch fibers throughout the body. Which explains why some people are great at sprinting, and have quick reaction times, but find themselves awful at long-distance running and other endurance activities. And vice versa.

What Jenn is saying in her question...
She's heard that fiber types can change through training.

It seems as though the topic is still unresolved.

Some researchers have decided that...
Training can allow your existing fibers to better cope with whatever consistent exercise stress you create. They believe that you cannot morph one fiber type into another, but you CAN adapt to training and improve the natural abilities of your existing muscle fibers.

Other researchers have noted that...
Type IIa fibers can convert into Type IIb fibers with a well-designed program of high intensity resistance training or endurance training. AND, on the other side of the coin... Type IIa fibers can become Type I fibers in instances of deconditioning (lack of exercise, people!!) or spinal cord injuries. It goes both ways!

So, as I mentioned, the verdict is still undetermined. But we DO know that exercising - specifically the exercise that challenges your body - will always help your muscles improve.

That being said...
I must say, Jenn, that your question was a fabulous one! However, in the TONING blog post to which you are referring, I never really said that you couldn't change your muscle fiber type...

But I DID say that you can't change the SHAPE of your muscles!

You can make them bigger by adding size to your muscle fibers. You can make them smaller by failing to exercise and losing your lean muscle (and therefore, getting weaker!). But you cannot elongate your muscles, and you cannot make them short and stumpy. Unless they already are.

Thanks for the brilliant inquiry, Jenn! Hope that answers your question.

Keep 'em coming, friends!

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!

Quotation of the Week

2009-04-03T08:00:00.000-07:00

"Regardless of what success means to you, you can't achieve it without the help of others." -Vivian Buchan

Last Sunday, me and my homies headed down to San Diego for the spring edition of the San Diego Mud Run. We pulled together 3 teams of four. One team ran the 5K race, and the remaining two braved the 10K (which is two laps of the 5K course).

Yes, I ran the 10K :)
What else would you expect?!

It was certainly fun to compete in this super messy event as a team. This group of amazing people constantly push each other... in the gym AND at venues like the mud run.

I wouldn't have gotten as far in my physical progress as I have without them. And I'm sure they'll all be there to cheer me on in my upcoming Regional Qualifier for the CrossFit Games. Thanks for everything, you guys!!

Okay, now go and enjoy the pics below...

Captain Kim is ready to get muddy!

Part of the crew, waiting for the bus to the mud pits...

Lovely ladies, pre-mud!

Horsin' around on the bus...

Team "Mud360", right before the start of the 5K race

And here they are at the starting line!!

Team "Chocolate Surf" - looking good after an hour of obstacles

Team "CannonBallers" - ready for a big meal!!

Have a good weekend, readers :)

Willpower

2009-04-02T08:36:00.000-07:00

I have a friend who is a psychologist.

I love learning tidbits from her concerning the brain and how we really use it.
Fascinating stuff, I tell ya!

And, today, I wanted to share with you a really interesting piece of information that I gained from my super intellectual friend.

We were discussing the idea that one's willpower doesn't seem to be strong enough to overcome the temptations we feel toward eating. I mean, why is it so hard to maintain that self-control around food in certain situations?

I'm sure you've felt it before. You may be trying to follow a healthy eating plan for performance, for fat loss, or simply for better health... and those cravings for something "bad" set in. Oftentimes, it happens when we are in social settings. It just seems so much more acceptable to drop your plan when other people are around to unconsciously coax you into doing so.

It's really a case of willpower versus emotions. And willpower often wins out.

Are we simply weak and uncommitted?

Well, no... there's more to it than that.

Let me get a little scientific for a sec.
Did you know that you don't have a section in your brain that specifically houses your willpower?

To repeat: the trait, willpower, does not have a concrete home in your brain!
And if it did - maybe it would be a visitor in the personality part of your brain.

Emotions, on the other hand, have a HUGE section of the brain to call home.
The emotional part of the brain is the first part to develop, so its the oldest, strongest, most developed part of the brain.

When we pit the emotional part of the brain up against willpower (who is unfortunately a houseguest in a smaller, weaker part of the brain)... it's almost like David vs. Goliath. Except David doesn't have any weapons to defend himself!!

So, when we get a bit stressed, emotional, or tired, that big emotional part of our brains takes over. Bye, bye, willpower. Hello, ice cream!

It's just a part of being human.

And in social situations, our behavior is determined by our expectations, our emotions, and the affect of social norms themselves. Our social behavior is NOT determined by our personality and our willpower.

The takeaway??

You DO need to have a nutritional plan, and you DO need to follow it consistently.
But you cannot punish yourself for falling off the wagon every once in a while.
Mistakes will happen. The emotional part of the brain is way too strong to prevent it.

You CAN prevent too many slip-ups by avoiding those situations when social pressure and emotional pulls can all too easily take over.

So, yes, skip that lunch outing with girlfriends when you already have a cheat meal planned with your significant other.

Maybe don't keep ice cream in the house, just in case you have a really shi**y day.

And if you mess up, don't dwell! Just remember that willpower will come visit you again someday...

(Thanks, "Dr. J"! Wink, wink)

Where are my results??

2009-03-31T08:11:00.000-07:00

At the end of last week, one of my devoted readers wrote me about her frustrations.
In response to Friday's motivational quote regarding persistance, she was honest about feeling discouraged with her recent lack of progress.

Check out her comment HERE, at the end of the post.

Well, our frustrated friend's woes led me to today's topic.

I want to talk about how to keep progress going.
I want to discuss what is necessary to keep physical transformation advancing forward.
I want to delve into the ways in which we can stick to the straight and narrow in order to get the results we crave.

When attempting to reach a goal in the fitness world... whether it's to put on some lean muscle mass, to shed excess fat, or to accomplish a certain aspect of performance... you need to follow a certain formula.

And that formula will help you discover a method that works best for YOU.

Because...
Each and every person is different. We have different structures, genetics, responses to food, metabolisms, capacity for recovery, and the list goes on!

You can get advice from many people about many different nutrition and exercise methods that actually do lead to results... but not every method works for every person (that's why there are so many valid ones!).

The million dollar question YOU need to ask is...
'What works for ME?'

Here are some steps to find out the answer:

STEP 1: Choose a solid Plan
For nutrition, find an uncomplicated eating plan that is based on sound, scientific principles AND that has plenty of testimonial proof.
For exercise, find a training program that is based on compound movements and relatively high intensity levels.

STEP 2: Implement that Plan & Stick to it!
Consistency is key in order for a nutrition or exercise program to work. And of course, if you really want great results, you need to implement both nutrition AND exercise!
So, find your programs, then follow them as closely as possible. Don't change anything! Otherwise, you won't be following the plan - and you won't know why it's not working...

STEP 3: Record your Adherence
We've got busy lives. We can't remember everything we eat. And we can't remember if we worked out last Thursday. Keep a journal of your workouts, your workout frequency, your weights and reps. Keep track of your meals... or at least whether you indeed adhered to the type of meals that your plan requires. Just take the time to write it down. And you won't have to guess.

STEP 4: Measure your Progress
If you don't measure before, then follow up with the same measurements after, how will you know if your plan is working??
Use the scale, a tape measure, a fitness professional that can measure your body composition with skinfold calipers. The least amount of time that I would recommend you wait before checking results... 2 weeks.

STEP 5: If results happen, stick to the plan... If NO results, change only one variable!!
This is THE MOST important step.
Don't change anything if you are getting results!!
But, if you're like my aggravated reader, and you're not getting results (or they're coming super duper slow), change something! But make sure to only change ONE variable. That way, you can measure if that one variable is actually the thing that was halting your progress.

For instance, maybe you keep your exercise program the same, but you decrease your starchy carbs and increase your veggie intake. Or maybe you have to increase your calories because you're eating too little. Or maybe you keep your food intake the same and add an extra day of intervals to your program.

Change one thing. Then stick to it for two weeks.

It may take a little while for you to find the exact formula that works for you. But if you really want the results that you crave, the extra time is totally worth it.

Good luck, fit crew!!

Reader question - "Can interval training inhibit the recovery phase?"

2009-03-30T09:53:00.000-07:00

I've got a great reader question for you today...

Hi Kim - I've heard over and over that you need to let your muscles rest after heavy weight training, and that if you jump in the very next day and abuse your muscles, they will never get a chance to get bigger during the recovery phase. I got it. But what about doing cardio on non-weight lifting days? I like to use the elliptical machine for around 30 minutes of interval training on the days I don't lift. Is this the kind of stress that could inhibit the recovery phase???

Thanks!

Dorothy in Orlando

Thanks so much for the GREAT question, Dorothy!

You are SO right in pointing out the importance of recovering from exercise.

The recovery phase is definitely the time period when the nervous system can restore itself, and when muscles have the chance to regenerate... to have the opportunity to get stronger and bigger. So, yes, recovery is just as important as exercise intensity in both muscle growth and fat loss.
That being said, let me address your question.

I have to say that every person has a different capacity to recover. Some people have no problems adding interval training to their off-days from lifting... whereas other exercisers need to take the entire day off from exercise to ensure complete recovery.

How do YOU decide how much recovery YOU need? Well, you look at two things...

1) Am I getting results from my current training program?

If you are not getting results (ie: gaining muscle, gaining strength, and/or shedding fat), then you have to re-evaluate your program. But don't just look at rest time. Look at multiple factors:

Rest time between training (are you getting enough rest from activity, per your own needs?)
Amount and quality of sleep (are you getting 8 hours??)
Post-workout nutrition (post-workout choices are very important toward proper recovery)
Energy intake (are you getting sufficient calories?)
Presence of anti-inflammatory supplements (like fish oil)
Training intensity (is it intense enough?)
Training variety (is your training varied every 4-6 weeks? Even your interval training?)

2) Is my level of performance decreasing because of my current training program?

If there is a decline in your performance - so that you feel weak and fatigued during your workouts, it is very possible that you need more rest. Maybe the intervals are inhibiting your ability to recover from weight training. But it is necessary to evaluate all aspects of your recovery (above) before you come to that conclusion.

So, Dorothy, the only times you should worry about insufficient recovery are if you are not getting the results you seek and/or if you are experiencing poor performance in relation to your typical training performance. Does that make sense?

Now, if you are experiencing excess fatigue and/or decreased performance during your workout week, then maybe you should consider doing your interval training on your lifting days! For example... maybe you lift weights on Monday, Tuesday, Thursday, and Friday. Well, if you perform your intervals AFTER strength training on Tuesdays and Fridays (to ensure that your strength training is still intense and effective), then you will be able to implement entire days of rest in between your weight work. AND... you'll still get to complete your intervals. :)

If you are not experiencing any fatigue or performance issues, but you're still not getting the results you want, then re-evaluate all of the factors from above.

To wrap it up, just remember two things...

- If it ain't broke, don't fix it! Your training program may be absolutely great for you. But it is important to constantly re-evaluate whether it truly remains great for you.

- There are tons of athletes out there who spend countless hours training and accumulating high levels of exercise stress... yet they still manage to recover under those conditions. While you may not be a high level athlete, I do want to remind you that the human body can really take a hefty beating. Especially when we teach it how to do so. However, like I mentioned before, each individual is different. Treat yourself as a human experiment and objectively find what works best for you and you alone!

I really hope that helps, Dorothy.
Thank you for reading my blog and for offering up such a fantastic question!

Cheers!
Kim Ball

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!

Quotation of the Week

2009-03-27T08:24:00.000-07:00

"Stick to it, whatever it is, until it's done." - Dax Moy

My fellow fitness professional over in the UK, Dax Moy, is an incredible motivator to the entire global fitness community. I get inspiration from him almost daily. And although his words above are not complex and poetic... they ARE so important, and so true.

The reason most people never get to their goals is because they ditch the plan that will help them reach that end result. They stop doing what needs to be done to get where they wanna go.

Reaching a goal takes a lot of hard work. Especially in the health and fitness world. It takes oodles of time and effort to lose excess fat (especially because our bodies fight us during the entire process!)... it takes tons of practice and determination and consistency to improve physical performance... and it really requires focus and energy to change lifestyle habits that you've been practicing for your entire life.

And because of that, it is ESSENTIAL to create a plan - a blueprint - in order to get you through the extended time span of working toward your goal.

Then...
You stick to that plan. And if you fall off the wagon, you brush yourself off and get back on. And you continue to stick to the plan. Your execution of the plan may not be perfect, but that doesn't really matter. What matters is your perseverance. Your ability to hang on til you get to the end.

It's not easy, friends. I understand firsthand.

But if you want something bad enough, you'll do what it takes to get it. You will stick to it, no matter what, until it's done.

Go for it!!

Omit "Toning" from your vocabulary!!

2009-03-26T08:23:00.000-07:00

We're gettin' down to the end of the "Pet Peeves" video series...

Just a few more humorous anecdotes to go!

Today's installment is directed more toward the ladies.
But, guys, you can benefit from the info too!

Too often, we treat women as delicate beings in the gym.
We give them exercises that "tone", "sculpt", and "define".

What a bunch o' crap!!

Ladies... stop being afraid of working hard!
Stop thinking you're gonna increase your size because of mass quantities of muscle!
FAT is the culprit to making you bigger - both visibly and measurably. Muscle takes up less space, so it will make you smaller. Stop fighting it.
So, let's step away from the 5 pound dumbbells...

Take a look at the video to hear more!

Are you comfortable with being UNCOMFORTABLE?

2009-03-24T08:51:00.000-07:00

What do I mean by the statement above??

I work with a lot of beginner weight lifters.
I enjoy helping them become empowered in the gym - and I want them to embrace their potential to be powerful, strong, and fit in a world that has come to accept weakness and disease as the norm.

Now, because of my work with this group, I have come to understand the phases that a beginner goes through when learning how to exercise properly.

One thing that all beginners have in common?

They tend to 'freak out' a bit during the last leg of an intense exercise.

I'm sure many of you have seen it happen. Or experienced it yourself.

Example #1:
You finally learn how to bench press. Your trainer or lifting partner racks a relatively heavy weight for you. You calmly complete your reps, a bit concerned by how the bar seems to be getting heavier and more wobbly. And on the last couple reps, you start to panic because a) you start believing that you simply cannot do any more, b) the bar moves SO SLOWLY and even gets stuck, and c) it doesn't seem like your trainer/partner is helping you at all!!

And by panic, I mean... wiggling like crazy under the bar, puffing out "I can't, I can't!" or "help me!!", hyperventilating, or even doing all three at the same time. It's chaos, I tell ya!

Example #2:
You're doing a crazy circuit of bodyweight exercises for time. Your trainer/instructor wants you to push yourself and keep going until time is up. As you run from station to station, completing your squats, then your burpees, then your lunges, then your pushups, etc, etc... you begin to realize that a) you can no longer breathe, and b) your entire body is shaking, twitching, and aching. You begin to hyperventilate, you stop (even though your instructor is yelling, "Come on! Keep going!!"), and you even start whimpering and spouting out four-letter words...

(I'm talking about "can't" people... what were you thinking??) ;-)

Yeah, these reactions are completely normal!!
Our bodies have signals that let us know when we have reached a point near our limits.

But you know what?
Those signals come on WAAAAYYY before we absolutely have to quit.

Our bodies can take so much more intensity and strain that we ever thought possible.

And when you're a seasoned lifter, you understand this.
You work through the discomfort of those final moments... because you realize that it'll pay off in the end.

Beginners haven't learned that they will be okay. That they just have to stay calm and push that bar steadily upward - even if it takes 10 seconds more than normal! They just have to keep breathing when the body starts to tremble - and try to let positive thoughts override the body's signals to stop.

Becoming COMFORTABLE with all that yucky DISCOMFORT is key to getting a really great workout. It's the key to becoming stronger, to shedding large amounts of unwanted fat, and to improving performance in the gym.

And by being comfortable, I don't mean being "happy" with the situation. Far from it!

I'm saying that there's no need to freak out when it gets hard. In fact, putting all your energy into the act of completing your exercise (instead of putting energy into the "freak out") will help you finish that exercise successfully.

So, next time in the gym, I want you to actively work on becoming comfortable with being UNCOMFORTABLE.

Good Luck!

Reader question - "Why use machines at all?"

2009-03-23T09:14:00.000-07:00

I've decided to start a new type of post... one where I answer reader questions about exercise and/or nutrition. Since I've been getting some truly great questions from my readers on this blog and via email, I think those questions should make for some good, quality discussions!

So, from now on, Mondays will be READER QUESTION days.

If you have a question pertaining to fitness or nutrition, please leave me a comment, or email me at kim@deliberatemovement.com.

Okay, onto today's question...

Hi Kim,

Saw your latest pet peeve installment today and I just had to ask, Why use machines at all? Given that your workouts with free weights or your own body weight are going to be more challenging, more strenuous, and require balance and core strength regardless of which muscle you are targeting, why waste precious gym time with a machine? I'm not being nasty, I just really don't know why I'd ever use a machine. I'm always looking for ways to vary my workouts, but I see the machines in the gym and I usually just pass them by--often with a little smile to myself about all the time being wasted on them. Can you give any examples? Love the blog and the video series; thanks for all the tips. hope you're well,

JAJ

I don't think you're being nasty, JAJ!
I don't use machines for my personal workouts either. Except for maybe a Lat Pull or cable machine for rowing movements.

But you make a completely valid point. There are no need for machines!! Ever! They are actually easier than anything else in the gym. And because of their lack of complexity, some beginners can benefit from a bit of machine use - if only just to learn how to make the connection between doing the movement and FEELING the movement.

Also - Sometimes I want a newbie to learn how to remain calm and persistent when an exercise becomes super challenging (without the danger of the weight falling on them). But I'll dive into that topic more tomorrow.

Anway, JAJ, I don't really use many machines with clients all that much. I will choose bodyweight and free weight exercises for legs over leg machines any day. I will give them pushup variations and free weight bench press variations (often experimenting with tempo) over pressing machines any day.

And since it is difficult for many to do bodyweight pulling exercises like pullups and inverted rows... this is where I might use an assisted pullup machine, a lat pull machine, or some form of cable rowing machine. But I incorporate plenty of free weight exercises in this area too.

I definitely want to convey the message that... for some, exercise machines can be incorporated, but they should NOT be relied upon as the sole source of muscular stimulation in any beneficial workout. And for others who are advanced, there is no need for exercise machines. The best workout often comes from maneuvering your bodyweight around (as we gymnasts completely understand!)

Good for you for understanding that a workout should be strenuous, challenging, and painful (in the best sense of the word!) in order to be worthwhile. And, just for the record, I'd be happy to keep providing you with new and evil challenges to vary up those workout routines :)

Cheers,
Kim Ball

**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!

Quotation of the Week

2009-03-20T08:28:00.000-07:00

"Believe nothing, no matter where you read it, or who said it, no matter if I have said it, unless it agrees with your own reason and your own common sense." -Buddha

Honestly, don't believe everything I say. I'm not the end-all, be-all, perfect source of information on health and fitness. No fitness professional is. We do the best we can - but we make mistakes as we continue to learn and grow. The most well-intentioned people can not be right ALL the time! You need to take that information in through your own personal filter. Weigh all options before blindly believing anything. Make sure it "passes the test" of what you truly believe.

At the same time...

Don't believe everything your doctor tells you. Don't believe everything the media says. Don't believe everything you hear from ANY source.

Make up your own mind. Use the information available and create your own base of beliefs.

And I'll hope that you return to me for advice, if you so choose :)

You DON'T wanna relearn something!

2009-03-19T08:06:00.001-07:00

I've got a quick little tip for you today...

Remember when you were first learning how to drive?

It took a whole lot of your energy and concentration to make sure you were doing everything correctly. So as not to drive off the road or slam into something, right?!

But as time went on, you had to devote less and less mental concentration to the act of driving. You could drive and think about a personal issue. Drive and change the radio station. Drive and talk on the phone. Drive and eat a sandwich. Drive and... you get the idea!

When your brain creates the neural pathways for a skill, it's true that the skill becomes second nature. You can go on "auto pilot" and let your mind turn to other things - instead of focusing so intently on just one task. More of your mental energy can be placed on things besides that task/skill.

Let's bring that principle over into the exercise world.

You decide to implement weight training into your arsenal of fitness tools. You teach your body how to do common strength training exercises, and in that process, you really have to focus on completing each movement because it's a new sensation and a new physical task. It's the same for any physical skill that you want to learn and master...

And once your new physical skill set becomes second nature - and you start to spend less time concentrating on every little detail - it's very, very difficult to restructure those neural pathways.

To rephrase... once you've formed a habit, it takes a VERY LONG TIME to relearn that habit differently.

Let me say that I am a huge stickler for correct technique and form in all exercises. It is one of the most important aspects of exercise instruction, in my opinion.

Why is proper technique so essential?? Because performing an exercise or movement correctly will a) allow you to get the most out of that exercise by using the correct muscles, and b) prevent possible injury and imbalances.

So, when you are first learning how to perform a movement, it is absolutely essential to concentrate fully on proper form. Because when you convert your training to "auto-pilot", you want to be sure that your body has discovered the safest, most effective way to do that movement.

Believe me... from experience in learning gymnastics skills incorrectly at the get-go... you don't want to have to relearn something! AND you don't want to get injured because you didn't learn to perform a skill correctly.

Point #1: Exercise technique IS very important.

Point #2: Do it right the first time - put in the work to teach yourself the right way - and you'll retain that skill without much thought or effort

Point #3: If you learn a skill right the first time, you can focus on other things... like breathing, forceful muscle contraction, or abdominal activation.

And if you take a break from a skill after learning it properly, it'll come right back to you pretty easily. Like riding a bike! Or driving a car... :)

Video Series - 15th installment

2009-03-18T09:18:00.000-07:00

I took a little break from the pet peeve videos (alas - my camera decided to take it's last breath!), but now I'm back with the last few of the series. And footage from my new Flip Camera to boot!

Today's vid deals with the practice of ONLY doing exercises on machines... and why I advocate avoiding that practice!

Carb discussion, part 2

2009-03-17T08:03:00.000-07:00

Okay...
Yesterday we figured out that the best way to control our carb intake is to practice 'carb timing'.

Meaning, we should try to eat starchy carbs first thing in the morning and in the 2-3 hours after exercise. At these times, the hormone insulin will partition the nutrients from our food into the muscle cells (instead of shoving it directly into the fat cells).

And with carb timing, we can make sure that our carbs take on a healthy role in our own recovery from exercise (instead of taking on a fat gaining role!).

Now...
It is still important to note that our current society is way too reliant on processed, starchy carbs.

I can't just tell someone who has been eating like a typical North American to abide by carb timing rules. Why?

Well, the typical North American diet looks like this:

Breakfast: cereal + milk, or toast/bagel, maybe some fruit juice
**cereal, toast, bagel, fruit juice... ALL processed carbs

Mid-morning or afternoon snack: granola bar, or yogurt, or pretzels, or fruit
**granola, individual packs of yogurt, pretzels, etc... ALL processed carbs

Lunch: sandwich and chips
**bread, chips... ALL processed carbs

Dinner: chicken, veggies, pasta
**this meal is not bad, but it still has pasta (processed carb!)

The typical North American relies heavily on processed carbs. They oftentimes eat them in place of lean proteins, healthy fats, fruits, and veggies (can't you see the severe lack of all of these food groups in the above description?!). Many times, in an attempt to be healthy, they choose these processed carbs because the package in which they come in reads, "healthy", "natural", "fat-free", "whole-grain", etc.

Instead of KNOWING the origin of the food, a typical person will let the package decide whether that food is healthy or not. They'll actually believe that a completely processed food is "healthy" because it now has a few "whole grains" in it! Come on... whole grain Pop Tarts are no better than regular Pop Tarts, people!!

Now, like I said yesterday... the occasional processed carb - like pasta, bread, cereal, etc - is perfectly okay. In moderation, any food is not too detrimental.

But, on a regular basis, the closer a carbohydrate is to its original source, the better of an effect it will have on your body. The best starchy carbs to choose?? Whole grain sources like wild rice, barley, quinoa, and full flake oats. Natural, nutrient-dense sources like potatoes, yams/sweet potatoes, brown rice, beans.

ALSO, if you don't exercise... all those processed carbs will do exactly what my reader said they would. They will cause a spike in the hormone insulin and they WILL be stored as fat.

End of story.

So, what will YOU do with this info??

Will you change your eating habits to limit processed carbs?
Will you practice carbohydrate timing?
Will you exercise in order to "earn" your carbs?
Will you attempt to balance out your diet with other foods besides carbs?
Or will you keep on doing the same thing and being like all other 'typical' North Americans??

It's up to you!

Carb discussion, part 1

2009-03-16T08:16:00.000-07:00

One of my readers brought up a really great point last week...

After a quick video I posted giving the thumbs up for eating pasta, she was adamant in mentioning that reducing processed carbs really is essential for good health and for excess fat loss.

Well, let's delve into that topic.

First of all, let's determine the real message of my video...

Mike Roussell was simply stating that -
When processed carbohydrates like pasta are eaten immediately after a strenuous workout, those carbs are NOT converted to fat.

While I agree that overconsumption of processed carbs is one of the main reasons for obesity and health issues in current society...
I can also share with you that processed carbs are not inherently bad.

Eating one serving of a processed carb here and there will not strike you down where you stand.

They are only "bad for you" if you eat them in excess OR when you replace them for other essential, nutrient-dense foods.

More importantly, what the video's research (and other research) shows is that there is a good and bad TIME to eat starchy carbs. Both processed and unprocessed carbs, for that matter.

'Carbohydrate timing' is a concept that is very useful in fat loss circles.
It takes advantage of the concept that the body can more effectively utilize carbs at certain times. First thing in the morning, and in the 2-3 hours after strenuous exercise, starchy carbs are more apt to be used by the muscles, instead of stored as fat.

Yes, starchy carbs elicit the response of insulin. But insulin is NOT just a hormone that pushes excess sugar into the fat cells... Nope! It's also a hormone that pushes nutrition into the muscle cells, too!

So, if you give the body a specific food that increases insulin (like pasta, or any other starchy carb), BUT you administer that food immediately after you kick your own butt in the gym... the insulin will work in your favor.

That's right! The carbs will not be stored as fat... they will be pushed into the muscle and used to help the muscles recover.

Brilliant.

So, no, I don't agree with the people who believe that starchy carbs should be eliminated from the diet. I don't agree with the idea that grains were not around in the lives of our neanderthal ancestors, so we shouldn't be eating them. Far from it!

I can tell you from personal experience - and from client results - that starchy carbs CAN have a healthy place in your diet. If you eat them at the right times AND if you make sure to include all other major macronutrients into your daily eating habits.

BUT...
My well-intentioned reader was also right about processed carbs.
They are way too prevalent in today's dietary structure.
I can't deny her that fact.

I want to talk more about the overconsumption of processed carbs -
But you'll just have to wait til tomorrow!

Quotation of the Week

2009-03-13T09:17:00.000-07:00

"Next time you're tempted to say you "can't", remember that what you're really saying is, "I don't want to." " - Craig Weller

I took this quote from an article that was discussing how we really do not know how far we can truly push our bodies.

And I agree with that sentiment.

On the average, most people will give up way before their bodies give up.

We feel the pain or discomfort of extreme physical activity - or even the discomfort of sticking to a new and different way of eating... we feel a little freaked out by the pain, we panic, and we give up.

I recognize this in every single one of my new clients. And I always tell them that I'm gonna teach them to become comfortable with being uncomfortable.

Because I'm looking for people to stop regressing back to the habit of saying "I can't!" as soon as something becomes a little difficult for them.

I WANT to see people acknowledging the pain, the discomfort, and the struggle... then I want to see them fighting to push through it. I want to see them holding back the part of them that wants to quit.

I don't like the phrase "I can't". It bugs the hell out of me.

It's a statement that screams:
"I won't even try"
OR
"I give up"
OR
"I just don't want to" (like it says in the quote above!)

I've seen plenty of people who hit that threshold of not having anything left to give... yet they STILL put in the effort to do more!! Why aren't they saying "I can't"?? Because they've decided not to quit until they absolutely have to. And for that, they will go far in fitness. And in life!

Think about that the next time you want to give up prematurely.
Whether it's in the gym - or in any other aspect of life.

You can handle SO MUCH MORE than you think you can!!

You are a resilient, capable human being.
Give yourself credit. Keep pushing forward with everything you do... no matter how long it takes you. And take the phrase "I can't" out of your vocabulary, for crying out loud!!

Don't be afraid of pasta... Don't fear hard work!

2009-03-12T09:25:00.000-07:00

I found this video recently, from one of my fav sources of nutritional info... nutritionist and founder of the Naked Nutrition Network, Mike Roussell.

Yeah, this video may be a bit scientific for some - but it still has a good message.

PLUS, it reiterates that fact that intense exercise is so much better for a phenomenal body composition than slow and steady exercise. A common theme of this week AND of this entire blog!

And after the commotion from my Monday post (yikes!), I think we need even more proof that intensity is super duper important (thanks to all the Facebookers for their fabulous comments, too!). Of course, we need to hear the message that starchy carbs like pasta are not necessarily "bad for you" as well.

So, take a quick look.
Those of you who enjoy your pasta will be excited.
Those of you who enjoy your pasta but don't enjoy working out will, unfortunately, not be quite as excited. :)

Another conversation about CARDIO - Part 2

2009-03-10T09:27:00.000-07:00

So, yesterday we revisited the fact that

long bouts of slow cardio don't help with fat loss
the best methods for blasting away fat are intense activities like strength training and interval training

Since we're still discussing cardio, let's take a walk around the subject of interval training, shall we?

After realizing that I had neglected to fully explain the process and importance of intervals to my own hubby, I figured I may have not fully given interval training the attention it deserves in YOUR direction as well.

(Although, you married folks know how it is... stuff just doesn't get communicated sometimes... other people end up knowing more about your everyday happenings that your own spouse! Ah well, such is the way of life) :)

Okay, I digress... on to intervals!

How do I perform intervals?

The most popular interval method that I recommend to my clients is a system of alternating specific periods of intense cardio activity and specific periods of "active rest".

Intense activity involves performing your activity of choice at the highest intensity possible for a certain time frame. So, you can run much faster or put the elliptical on a much higher level or give yourself a greater resistance on the bike for 30 seconds than you can for 60 seconds. But, either way, you should be pushing yourself as hard as you can for the entire length of the intense bout.

"Active rest" means that you perform that same activity at a very low level for the specified amount of time. So, you are resting from the active interval, but you are still moving and being active.

Once your rest period is complete, you perform another intense interval. Keep alternating between intense activity and active rest for no more than 20 minutes. Oh, and in that 20 minutes, make sure you include at least a 3-minute warmup period.

How do I choose the speed/intensity/length of my interval periods?

The best way to structure these intervals are to:

push yourself as hard as possible for the intense interval, and then
use the active rest interval to completely recover and be fully prepared for the next intense interval.

So, the focus of your interval workouts are on the intense interval bouts. That means... if you need to slow WAY down on your active rest interval in order to fully recover before the next intense period, please do so.

As the weeks pass by, you can both a) increase the intensity of your intense interval, AND b) increase the intensity of your rest interval. But you should always be trying to improve.

Now, you don't want the body to get too used to the interval program that you start with, so here's an idea of how you might progress over the months:

Month #1: 2 days of intervals
- one day of 30 seconds intense / 90 seconds active rest
- one day of 60 seconds intense / 120 seconds active rest

Month #2: 2 days of intervals
- one day of 30 seconds intense / 60 seconds active rest
- one day of 90 seconds intense / 90 seconds active rest

Month #3: 2 days of intervals
- one day of 45 seconds intense / 75 seconds active rest
- one day of 120 seconds intense / 120 seconds active rest

and so on...

Intervals need never last more than about 20 minutes. It's not about the total time spent doing the activity... it's about the intensity put forth!

The greater the intensity, the longer your metabolism will remain elevated after exercise! And that's what causes tons o' fat loss with interval training (AND strength training). It's the metabolic disturbance caused by how hard you push yourself.

Now, you can also do intervals by:

performing a progressive pattern of longer intervals in one workout
choosing a handful of bodyweight exercises and performing them in interval fashion
finding an outdoor hill or flight of stairs, and performing alternating sets of intense uphill work and downhill rest
etc!

I could go on and on. But that should tide you over. AND... that should retrain your brain to stop believing that long, slow cardio is the answer to all your fat loss dreams. It's not!!

If you don't do intervals already, I challenge you to include them in your workouts twice a week for a month (without doing anything different in your diet!). Then, tell me what YOU think..l.

Another conversation about CARDIO - Part 1

2009-03-09T08:43:00.000-07:00

Let's talk about cardio today.

Slow, long distance cardio.

If you've been following me for any length of time, you know that I don't like slow, long distance cardio... as a tool for fat loss.

I wanted to re-emphasize this point. Because, in an amusing turn of events, I recently had a conversation with my husband where he believed that I didn't like cardio activity AT ALL. I remember looking at him with this puzzled look on my face. "Whaaaa?" He thought I was very pro-weights, pro-strength training, pro-anything-BUT-cardiovascular-activity...

"But I always tell you about interval training, hon..."

Well, he had specifically remembered a conversation we once had where I told him that running a few miles every day wasn't going to do a lot for his fat loss goals. And he focused on that. Not even thinking about interval training as a different form of "cardio", he just focused on the thought that his wife was weirdly anti-cardio.

But it was just a misunderstanding. I simply don't like slow, long distance cardio... for fat loss.

So, let me first describe WHY long distance, steady-state cardiovascular activities do diddly-squat toward your fat loss results:

Last week, I explained that I had become more efficient at snowboarding... so I didn't have to work as hard. Well, when you run at one speed or one intensity - after a short amount of time, you become more efficient at that intensity. That doesn't mean you get better at burning fat. That means you don't have to burn as much fat to do the same work! Essentially, being more efficient means your body doesn't have to work as hard - and you get less out of the same activity.

How do we bypass this? Most people stay at the same speed/intensity and simply add on more time. With the way the body adapts to an activity (pretty darn quickly), you will soon be running or doing some form of cardio all day! I don't think most of us have time for this. And without any extra challenge added on to this form of cardio, we simply stop making any progress.

So, that's reason #1 for why long, slow cardio is not optimal for fat loss...
IT IS TOO EASY TO BECOME EFFICIENT AT A CERTAIN INTENSITY - AND WE DON'T HAVE ALL DAY TO DEVOTE TO CARDIO!

Reason #2 for my dislike for long, slow cardio as a fat loss tool...
LONG, SLOW CARDIO DOES NOT BURN ANY CALORIES AFTER THE ACTIVITY IS OVER. IT HAS LITTLE EFFECT ON METABOLISM AND 24-HOUR CALORIE BURN.

Whereas intense interval training will often cause your body to burn extra calories for 24+ hours after you've finished the exercise (wow!)... slow, long distance cardio will only burn calories during the activity.

Think about that.
Intervals = possible 24 hours of extra calories burned
Steady-state cardio = 1 hour or less of extra calories burned

What will give you better fat loss results??

It's simple! Intervals! Intense exercise!
NOT slow, long distance cardio!!

In fact, there were three different long-term studies that studied two groups. One group did no cardio at all and another completed 45 minutes of cardio on 3 separate days. All three studies lasted 3 months, 6 months, and 12 months. And the results were staggering. They all showed NO SIGNIFICANT FAT LOSS RESULTS for the group that did the extra cardio. NOTHING!!

Slow cardio is great for people who are training to run half marathons, full marathons, and triathlons.

But it absolutely sucks as a fat loss tool.

Keep hammering that into your brain if you really want to shed any excess fat.
What to do instead? Strength training and cardio intervals!

Tomorrow, we'll delve more into intervals!!

Birthday excitement!

2009-03-07T08:20:00.000-08:00

Well, I'm turning 31 today.
How exciting is that?!

Why am I excited, you ask?
Because I've decided that I'm never gonna be afraid to grow older.
I'm going to celebrate each and every successive birthday in a blissfully ignorant state.
And I'm going to cherish each milestone I reach. Most definitely.

Growing older will not mean inevitable deterioration for me. No sir.

I will continue to stimulate my body and my senses with activities and challenges until the day I die. And because of that, I will never be "old".
Why have I come to this conclusion?

Well - although I'm still technically "young" at 31... it has still been 24 years since I began working out as a competitive gymnast. It's been about 9 years since I retired from gymnastics. In my fitness lifetime, we former athletes do tend to perceive ourselves as a bit "old".

However, I've dropped this perception.
I've refused to believe that I'm incapable of growing stronger and more fit after leaving my sport.

I've refused to believe that the passing years will take control of my health and pull it downwards.

I can confess that I'm in the best shape of my life - both physically and mentally...
(and it's true I've been in amazing shape many times in my athletic life).

But this time, it's different. There's a satisfaction with my entire well-being that was never there before. There's a desire to take care of myself. And there's an immense pride in my abilities... more so than ever before.

And I aim to continue this trend through any obstacles I might face in the next 70 years or so :)

I know that I'll eventually slow down a bit. But not for a long, long, LONG time.

What about YOU?
Will you refuse to be "old"?
Will you enjoy your birthdays and quit focusing on some arbitrary number?
Everybody else has decided that older is an ill fate... will you choose to ignore that sentiment and create your own definition of older?
Will you get moving and enjoy what your body is capable of??

Really, you don't have to be "young" to be in great shape!

Youth really is relative. It may be a tangible thing as far as age, maturity, and experience goes... but a youthful vitality can be created at any time!

Besides:
Activity can make you younger.
Movement can keep you young.
And, of course, making lots of other important lifestyle choices - like nourishing yourself with real, unprocessed foods, practicing moderation, sleeping/resting/recovering, relieving stress, laughing, using your imagination, etc, etc - will aid in that perpetual youth.

So, friends, will you join me?
I invite you to change your perception about age and fitness - if you haven't already.
I invite you to follow along on with my adventures throughout this next year, and follow my lead as a "young at heart" advocate.

But before you do that, have a celebratory drink for my birthday :)
Cheers!

Quotation of the Week

2009-03-06T08:35:00.000-08:00

"If you cannot find meaning in your life, it is your responsibility as a human being to create it, whether that is fulfilling dreams or finding work that gives you purpose and self-worth - ideally a combination of both." -Timothy Ferriss, "The 4-Hour Workweek"

Timothy Ferriss, author of the life-changing book "The 4-Hour Workweek", has certainly discovered how to fully enjoy life by eliminating arbitrary work and actually creating time to live a significant existence.

I like this quote of his, not just because it emphasizes the importance of creating a meaningful, fulfilled life... but because he urges you to create that meaning yourself! To take responsibility and to stop being a passenger in your life! To steer yourself down a pathway that YOU choose. And to stop believing that there is a specific, set plan for you - if you sit around and wait for it.

Your life will become something great if you make it that way.

Your health will improve drastically if you choose to adopt behaviors that match with the outcomes you desire.

Don't wait for it.
Don't just blindly believe the idea that you have no control.
Don't simply accept things that the outside world feeds you.
Don't cry when your life is not the way you pictured it.
Don't sulk and give up.

Go out and experience the world!
Change things in your life that don't allow you to live it in the way you'd like.
Try things that scare you - don't be afraid to embarrass yourself.

Take responsibility. For YOUR life. So that you can enjoy a full, happy, super fantabulous existence. Life rewards the brave. Will that be you?? I sure do hope so :)

In remembrance...

2009-03-04T08:30:00.000-08:00

We all have those people in our lives.
The people who influence us to become who we are in the present day.
The people who have helped us to realize our full potential (or who have at least led us in that direction).

Well let me tell you this...

My enthusiasm for life -
My passion for movement and vitality -
My limitless pursuit for excellence... in fitness and in all other areas of life -
My intense work ethic and refusal to give up -
My belief that I can accomplish anything -

Those essential parts of me were embedded in my internal coding by one phenomenal man...
My DAD.

And on a day like today - the 14th anniversary of his untimely passing - I have to honor his memory and the immeasurable impact that he had on who I am and how I live my life.

Clifford Ball was a phenomenal man - and an even more amazing father. He not only instilled strong values, self-confidence, and an optimistic disposition in me, but he made sure I knew that I was loved, supported, and respected.

And I am so lucky to be able to revisit a lot of that support and love... through the stacks of photo albums and videos he created from each and every year of my competitive gymnastics career. Because, yes, he was at every single gymnastics meet I ever attended, even though he lived in a different state after my parents split. I never once doubted the love of my dad - because he consistently showed it through his supportive actions.

Unfortunately, the majority of the people with which I surround myself nowadays never had the privilege of meeting good ole' Cliff. But they have gotten to share the stories I tell about him. They have heard the sweet details of his passion for life, his quirky sense of humor, and his larger than life presence. And I'll keep on sharing those details and those stories - so that his memory can accompany me for the long haul, comfort me on days like today, and remind me of my capability for greatness. I think I'm pretty lucky to have that.

Thank you for letting me share my thoughts, my friends.
Thank you for letting me celebrate such an important influence in my world.