Body Image Issues

Body dysmorphic disorder is a serious mental illness in which a person obsesses over a real or imagined flaw in their appearance. This obsession leads to significant stress and can greatly impair one’s quality of life. While fortunately most of us will not experience this disorder, many of us will battle body image issues that will lead to depression and impede us from becoming the best versions of ourselves.

I was a skinny kid. When I graduated from high school, I weighed 165 lbs. At 6’3”, that is skinny. I hated my body. I also hated my ears. When the movie Dumbo would play, I felt so self-conscious. Funny to think about now that a Disney movie would make me feel this way. While many did not know, I had a very low self-esteem. I was often depressed over the way I looked.

Like many boys in high school, I lifted weights. Unfortunately, I had no one to teach me the correct way to train, so I saw little success. When I finally started training the right way, I saw results. Now, my body weight stays around 220 lbs at 11% body fat. Still, when I look in the mirror without my shirt, the first thoughts that usually enter my mind are “I’m not muscular enough.” “My chest is to small.” “I’m getting love-handles”. It’s not uncommon for me to have days where I change my shirt a couple times to find the one that doesn’t make me look “skinny”. I frequently ask my wife, “Do I look skinny in this shirt?” I used to wear a swim-shirt because I was worried I would “disappoint” people with the way I looked. I thought people would be surprised by how skinny I was or how little muscles I had for a strength coach. Some family and friends would ask me why I was wearing a swim-shirt to the pool. I would just lie and say I didn’t want to get sunburned.

I know feelings like this are common, especially with women. I sometimes train with a woman who in society’s view has an ideal body. Yet, she frequently talks about her need to lose weight, or “fix” how she looks. I cannot even begin to understand her perceived need, but in her eyes she is flawed.

I need to point out that I’m not suggesting we stop trying to improve ourselves. Believe me, I still want to get stronger and more muscular. That’s a big reason why I train and eat well. What I’m saying is we need to stop obsessing and stressing over it as much as we do. If our body image is depressing us, if thoughts about our flaws are taking up a large amount of time, or even frustrating us to the point we don’t even see the point in trying to better ourselves, then we have a problem.

So, how do we overcome our body image issues? How do we see the good in us, and not the real or perceived flaws? There is no simple answer. Human psychology is complex. Still, I have found the following to be helpful. First, we need to confront our flawed way of thinking. As difficult as it was, I ditched the swim-shirt. I also started training and running with my shirt off. I wrote this blog-post identifying my insecurities. I’m basically saying this is me, like it or not, I don’t care.

Second, we can focus more on performance than on aesthetics. So, instead of worrying about losing “x” number of pounds, concentrate on increasing your squat “x” number of pounds, or decreasing your mile “x” number of seconds.

Third, surround yourself with loving and supportive people. Be around people who build you up and who encourage and support your goals. If there are people in your life who are negative and critical, dump them. Don’t let them around you.

Finally, reach out to support and encourage others. When we turn our focus “outward” instead of “inward”, our concern will be for others and not so much ourselves. Plus, as we help others our own sense of peace and happiness will increase.

None of us are perfect. We are all flawed. That’s okay. So, next time you find yourself in front a mirror, instead of pointing out your perceived flaws, glory in how perfectly imperfect you are.

Recipes

Here are some of my favorite receipes for healthy snakes. Make sure you visit the links for more info and pictures. Enjoy!

Oatmeal Creame Pie Sandwich
This recipe comes from Kelly Booth.

Ingredients:
1/3 Cup Oatmeal
2 Tbsp Stevia
1 Tbsp Cinnamon
3 Egg Whites

Instructions:
•Beat all together with fork (no water needed).
•Pour into hot non-stick pan.
•When cooked on side one, flip like a pancake. Cook until done

Center cream
1/2 Scoop Vanilla Protein.
2 Tbsp of Cold Water

Assembly
•Cut pancake in half with cream in the middle for an on-the-go protein/carb sandwich.
Or
•Place pudding on top as icing and eat like a cinnamon roll.


Oattie Cookies
Here's a recipe from Jen Keck:

**Preheat oven to 350 degrees.

3 cups of dry oats
1 1/2 cups unsweetened applesauce OR pure canned pumpkin. I prefer the pumpkin!
3 egg whites
1 tsp vanilla
1 tsp baking soda
1 1/2 tsp cinnamon
**Optional: add 1/8 cup Stevia to sweeten
**Bake at 350 for 10 minutes.
**Makes 24 cookies.

Sugar-free Pumpkin Pie
Here is Jen Grasso's sugar-free pumpkin pie recipe.

1 15 oz can Organic Pumpkin
1 14 oz can Unsweetened Coconut Milk (drained) or 8 oz Unsweetened Vanilla Almond Milk
3/4 tsp Cinnamon
1/2 tsp All Spice
1/2 tsp Nutmeg
1/4 tsp Cloves
¼ tsp Ginger
¾ tsp Stevia
½ tsp Salt
2 Eggs
½ tsp Coconut oil

Directions:
Combine all ingredients in a bowl and stir well. Grease a 9” round Pyrex dish with coconut oil. Pour batter in dish and bake at 375 for 60 minutes. Remove when pie is firm but the center may still giggle as it will still cook upon settling. Can top pie with a sugar-free vanilla cocunut milk ice cream and spinkle with cinnamon.

Why Most People Fail to Reach Their Fitness Goals

In the movie "Troy", Achilles is about to fight a Thesselonian, a man much bigger than he. Before fighting the giant, he has a brief conversation with the messanger boy. The scene contains one of my favorite quotes.



Messanger Boy: "The Thesselonian you're fighting... he's the biggest man i've ever seen. I wouldn't want to fight him."
Achilles: "Thats why no-one will remember your name."

When you think about your fitnes goals, whether it is to lose 10, 50, 100+ pounds, compete in a bodybuilding show, squat 600 lbs, quit smoking, or eat healthier, are you like the messanger boy who sees the goals as insurmountable? Do you let fear paralyze your efforts? Or, are you like Achilles, full of confidence and ready to overcome the challenge no matter how great?

Achilles obviously knew how great the challenge would be. He could sense that many doubted he could survive his encounter with the great Thesselonian. Yet, he still tried. He "showed up". He knew that in order to be great, he would have to do great (and difficult) things.

I've seen so many people, men, women, athletes, start an exercise program and a clean diet only to fail miserably. Why? Because it's tough. It hurts. It's inconvenient. They all lacked the mental toughness needed to accomplish their fitness goals.

Let's get back to the movie. When Achilles arrives to fight the Thesselonian, he sees his oppponent, fixes his eyes on him, and begins to run towards his opponent. There is no hesitation. The Thesselonian screams! He makes a lot of noise. As Achilles gets closer to the giant, the giant starts his attack. Instead of slowing down, Achilles starts running faster (towardsd the very person no one else dared to fight). He never takes his eyes off the giant. Here's the scene:



As with Achilles, as we get nearer to the Thesselonian (our goals), the challenges will likely get greater and even louder. The challenges and obstacles may not be flying spears and giants with swords, but they will be harmful nonetheless. Whether it is self-doubt, impatience, laziness, injury, lack of a support system, all can impede us from being the type of person we want to become - a healthy strong individual. We need to first set goals, then have confidence we can accomplish them. We need to focus on the goals ignoring the naysayers and distractions. Mental toughness is required. As we get closer to our goals, we must not waiver, but run faster, deflecting the obstacles that are in our way, with our eyes fixed on what we want to accomplish.

So, my question to you is, will they remember your name?

5 Recovery Techniques

Disclaimer: I am not a doctor, or a physical therapist. This Post simply gives my personal opinion on some recovery techniques I implement in my own strength program. Additionally, this Post does not address injuries, but the general soreness and fatigue that comes from training hard and with intensity.

If you train and train the way you should, you will be sore. You even will feel some pain as you push yourself harder than you thought possible. Dave Tate recently spoke of this in his article "Under the Bar: How Strong is Your Pain". Dave stated that "Most of us will have we have a lot of pain to endure if we plan to reach our highest potential. The farther down the path you go, the more minor pain you find needs to be ignored. Throughout our journey we will be tested. As athletes, when we pulled our first muscle we felt it was the end of the world and were out of the sport for good. If our joints hurt we would run to the doctor because we “knew” it was major."
Here's the important part. Dave explained that "[t]he ones who figure out how to deal with the pain and keep moving forward are the ones who succeed. Let me rephrase that; the ones who know the difference between what is 'part of the game' and what is not are the ones who succeed. Simply put, they’re the ones who “ball up” move forward. The ones who bitch and complain that they can’t take the pain and look for excuses are the ones who stay put."

Now, while soreness and pain are part of the process, there are things you should be doing to minimize the pain and soreness, prevent injury, and expedite recovery so your ready for your next training session. Here are five techniques to recovery I implement in my own program:

1. SLEEP

It goes without saying that getting approximately 8 hours of sleep per night greatly aids your recovery. While you sleep your body releases growth hormone. The amount of growth hormone your body releases is largely dependent upon the quantity and quality of sleep. Growth hormone plays a large role in the repair and growth of muscle tissue. So, if you want to ensure adquate recovery, get an adeuqate night's rest.

Additionally, if you can, take a 20-30 minute nap each day. Getting 8 hours of sleep and a short nap each day will help ensure you have enough energy to push through even the hardest training session.

2. NUTRITION

Proper nutrition provides your muscles the very thing they need to recover and grow. One of the most important macro-nutrients is protein. Simply put, our muscles use protein to rebuild and repair. I typically advise athletes and those who train hard to consume approximately .8 - 1 gram of protein per pound that the individual weighs. Typically, I recommend women take .6 - .8 grams per pound.

Another important macronutrient is carbohydrates. Carbs not only supply energy to the body, but they also help put the body into an "anabolic state" (i.e., muscle growing/building state). Carbs are converted into glucose. The rise in blood sugar subsequently results in the release of the anabolic hormone insulin. Insulin assists the body in the transfer of nutrients to the muscles needed for growth and repair. Obviously, most of your carbs should come from such sources as oats, brown rice, and whole wheat bread.

Additional nutritional principles for recovery include eating often (tpyically 5-6 times per day), with your protein intake spread throughout the day. Never skip breakfast. You can take supplements such as a multi-vitmain, fish oil, magnesium and zinc.

3. SELF-MYOFASCIAL RELEASE

Self-Myofascial Release (SMR) is a technique one can use to help relax tense and sore muscles, decrease scar tissue, and improve mobility. One of the most common SMR tools is the foam roller (see picture above). The foam roller is nice because you can basically work every muscle group in your body. The position of the SMR tool and the duration of its use is largely dependent upon the targeted muscle group, the soreness of the muscle, and the condition/quality of the muscle. A great guide to foam folling is this video from Joe Hashey.



4. Rest

It goes without saying that you should schedule some days off. Currently, I do not lift weights on Wednesdays, Saturdays and Sundays. I use those days to rest and recover. Now, that does not mean I do no physical activity. I just refrain from lifting weights. On those days I perform intervals and mobility work.

Additionally, I never train the same muscle groups two days in a row. That gives my muscles enough time to recover before hitting them hard in the next session. Finally, I believe that you need to be willing to modify your program on a day-to-day basis. Some days I go into the gym just not feeling it. I'm either worn out or stressed out. I have no guilt on those days shortening my training or changing my routine (e.g., not going as heavy). This is no excuse to be lazy, but listen to your body. When it says rest, rest.

5. MISC TECHNIQUES

Additional techniques to help you recover and ease soreness include contrast showers, ice baths, massages, stretching, taking anti-inflammatory medicine, and ice and compression wraps. I have used all of these techniques with great success.

Now, GO TRAIN!!

Bodybuilding Update

As many of you know, for the past several months I have been preparing for my first natural bodybuilding show. The show is scheduled for October 8. When I started training in April, my measurements were the following:

Bodyweight - 220
Bodyfat % - 14.7
Waist - 35"
Bicep - 16 1/2"
Chest - 43
Thigh - 26

Initially, I used a 5-day split. I also was strict on my diet. My diet consisted mainly of boiled chicken, brown rice, potatoes, eggs, whole wheat, and water. I also made the mistake, fortunately only for a short time, of consuming lots of milk; up to 1 gallon per day. I was following some old-school bodybuilding methods to bulk. Not good for me.

My program and diet worked and I started growing. I grew tired, however, of the five-day split. I soon plateaued. I then tested my strength and found that I had grown weaker. So, I changed my program and since June, have been on a 4-day split. Additionally, I added a max-effort upper and lower movement each week. My max-effort movement changes every three weeks. Generally speaking, the first movement each day I train like a powerlifter (i.e., heavier weight/fewer reps). The accessory movements I train like a bodybuilder (i.e., lighter weight/more reps). My strength shot back up and I grew some more. Currently, my training looks like this:

Monday - Chest, Shoulders and Triceps
Tuesday - Legs, Back and Biceps
Wednesday - Sprints
Thursday - Chest, Shoulders and Triceps
Friday - Legs, Back and Biceps

Around the same time (June-July) I began to cut. My goal was to lose weight but not muscle. So, I knew I had to drop weight slowly. If I cut to fast, I'd lose muscle. So, I gradually dropped my calories while increasing my interval sessions. Additionally, to help ensure I maintain my muscles, I increased my protein intake. It worked!! I dropped weight and any lose of muscle size was nominal. Currently, my measurements are as follows:

Bodyweight - 208
Bodyfat % - 12%
Waist - 32"
Bicep - 17 1/2"
Chest - 45
Thigh - 28

Here are some progress pics:

To be honest, I am starting to doubt that I will be ready for the October 8 show. While my size has increased, I still am not where I want to be. Additionally, from what I understand, I will need to be around 6% bodyfat for the show. A 7% drop in bodyfat in one month while maintaining my size doesn't seem realistic.

While I have made many mistakes in my preparation for my first bodybuilding show, I have learned a lot. I have decided I will seek out a mentor to help guide me, give me objective criticism and to let me know if I'm on the right path. I'll post soon whether I'll be doing the October show or if I will be postponing my first show. Thanks for your support!

BUSY MOM/FIT MOM Boot Camp

ATTENTION ALL MOMS!!!!!!!!!!!!!!!!!

Are you tired?
Are you depressed?
Do you always do things for others, but never yourself?

Well, it's time to be a little selfish. It's time to take care of YOU. Stop putting off getting (back) into shape. NOW is the time!

I am currently forming a BUSY MOM/FIT MOM Boot Camp. Camp will be held at 9 a.m. on Mondays, Wednesdays and Fridays, and will run for four weeks (12 sessions). Cost is $100. Start date TBA. So, drop your kids off at school and come join other moms for a fun intense fitness boot camp.

It's time to be your best self. It's time to achieve your goals. It's time to be a FIT MOM!!

Please email me (ntsfitness@gmail.com), or call (801-706-4787) with questions or to sign up for the BUSY MOM/FIT MOM Boot Camp. There are only 6 spots, so act quickly!

What Supplements I Take

I'm sitting here in the hospital waiting for my baby girl to get out of surgery. She's having her tonsils out. Instead of sitting hear worrying like an over-protective father, I thought I'd write a Blog post. I frequently get asked what supplements I take. Here's my answer as well as the why.

Before I begin, it's important to remember that supplements are just that -supplements. They do NOT take the place of a healthy diet.

I currently take the following.

1. Whey Protein. I currently take three protein shakes per day. I never use milk to mix the powder. To much fat and carbs. I always use water. Besides water, I typically also include liquid egg whites, oates, spinach, cinnamon, and one fruit (such as a banana). The reason why I take a protein supplement should be obvious.

2. Multi-Vitamin. I take a multivitamin every morning with breakfast to ensure that I get the vitamins and minerals my body needs to be healthy, perform and recover.

3. Fish Oil. I take approximately 900 mg omega-3 per day (647 EPA, 253 DHA). The health benefits to fish oil are great - including reducing cholesterol and inflammation, helping you have healthy skin, helping with mental health and also promoting weight loss.

4. Creatine Monohydrate. I take 5 grams per day of creatine. Creatine provides energy to your muscles, thereby increasing recovery and work capacity.

3. Magnesium & Zinc. I take 250 mg of magnesium and 50 mg zinc every night before bed. This helps with sleep efficiency, energy, and protein synthesis.

4. N.O.-Explode. I just barely started taking NO-Explode. I was looking for a good pre-workout supplement to help me get "amped" for my workout. So far, I feel like its working. I take 2 scoops 45 minutes before I work out. When its time to train, I feel an increase in energy and alertness.

Well, that's what I'm currently taking. I say "currently" because it's bound to change. I like to experiment with things to see what works and what works the best. Obviously, not all of you will take the same supplements. A woman looking to lose weight and who is currently taking a fitness boot camp has no need to take N.O.-Explode or three protein shakes per day. As with a lot of things, you need to do (or take) what works for you. Everyone is different. Finally, remember supplements do not take the place of eating well; they should simply supplement an already healthy diet.

Protein Smoothie

Here is a recipe for a great tasting protein smoothie:

2 Cups Water
Ice
1 Scoop Whey Protein
1 Medium Banana
1 Cup Organic Baby Spinach
1/4 Cup Oats
1 Tablespoon Flax Seed
1/4 Teaspoon Cinnamon

This smoothie has approximately 356 calories, 48 grams of carbs, and 29 grams of protein. You can substitue the banana for 1 cup of blue berries. Give it a try. I think it tastes great. It's perfect for anyone trying to eat healty, and lose or maintain their weight. Just factor it in to your eating plan based on your caloric need. At times, I have drank the smoothie in place of breakfast.

For those hardgainers out there looking to build muscle and size, but are having difficulty, I recommend the following protein smoothie. Obviously, this recipe is not for someone who wants to lose weight. I have recommended this recipe to several high school athletes looking to gain size for their respective sports.

2 Cups Water
Ice
2 Scoops Whey Protein
1 Medium Banana
1 Cup Organic Baby Spinach
1/4 Cup Oats
1 Tablespoon Flax Seed
1/4 Teaspoon Cinnamon
1 Tablespoon Olive Oil
1/4 Cup Liquid Egg Whites

This muscle-building protein smoothie has 624 calories, 51 grams of carbs, and 58 grams of protein. When I was bulking and putting on muscle I would consume three of these smoothie per day. It worked great! Again, I highly recommend this smoothie for any guy having trouble increasing their strength and putting on muscle.

Enjoy!

Sample Weight Loss Workout

We are all busy. We don't have hours we can spend in the gym. So, when we train, whether at home or the gym, you want to get the most results in the least amount of time. This is called "training economy". It's true whether we want to lose weight, build muscle, or get stronger.

So, we need to pick exercises that produce the greatest weight-loss results (i.e., burn the most calories, increase metabolism) in the least amount of time. The best exercises are compound exercises, such as squats, rows and pressing variations. You can add, however, some isolation exercises such as curls, tricep pushdowns, and laterals, but these should exercises should be few. Focus on big compound exercises that work multiple muscles at the same time and really jack-up your heart rate.

Additionally, I have found great results in pairing compound exercises together in a superset, tri-set or circuit. Rep ranges generally will stay in the 8 - 12 range.

Below is a sample weight loss workout I have used for my clients. If you do not know what any of the exercises are, look them up on Google.

1a. Bodyweight (BW) Prisoner Squats
1b. T-Push Ups
1c. BW Lunges
1d. Inverse Rows
1e. KB Swings
2. Core - Planks (3 x 60 seconds)
3. Intervals - on a treadmill sprint for 30 seconds, then walk for 30 seconds. Repeat for 15 minutes.

1a. - 1e. is a circuit. It can be performed for time (e.g., 35 seconds), or for reps. Between circuits you can rest anywhere from 30 seconds to 1 minute. Remember, to really push yourself. You'll see little if any gain if you "take it easy". At the end of the workout, you should be breathing hard and sweaty.

So, give the above workout a try. Let me know what you think.

Want to Stay Overweight? Do this!

So, you're tired of trying to lose weight. You realize you'll never look like Brooklyn Decker or that dude from Thor. Plus, working out and eating right are just to difficult. Exercising makes you tired. Sometimes, you even feel like throwing up after. You feel like you should be able to reward yourself with ice cream after your many accomplishments. You are who you are and people should just accept you.

Well, I'm here to help. Below are some tips to help you stay overweight.

First, make sure the most exercise you get is getting on and off the couch. If you have an older couch, getting off may be to difficult, so make sure you ask for some assistance. Plus, while you're on the coach you can watch the newest season of "Big Brother."

Getting to the gym and scheduling time to workout is so hard. Your day is probably already full of things like eating, sleeping, watching tv, playing on the internet, and reading your "friends" Facebook updates. You need to have your priorities. Exercise or taking a nap. If you want to stay overweight, go with taking a nap.

Second, if you have to exercise and go to the gym (you know, to make your spouse think you really do want to get into shape), just do a couple sets of bicep curls and leg extensions. Isolation exercises will do little if nothing to help you drop the pounds.

Third, it is important that you eat whenever you feel like it. If you are the slightest bit hungry or bored eat. Also, make sure you frequent fast foot establishments, and always "biggie size" it. I understand. A lot of healthy food just doesn't taste as good as chips, cookies, sugary cereal, soda and white bread.

Finally, make sure you blame your weight on your "thyroid problem". I have heard this excuse so often. The great thing about this excuse is people will probably buy it and not even think of questioning you.

An added benefit of being overweight is the great example you set for your kids. Just think, by you being overweight there is a greater likelihood your kids will be overweight (sorry, stocky). Doesn't he look happy?

If you want to be overweight, it's easy. Just keep doing what your doing. Don't exercise. Or, if you must, make sure you get a good bicep pump with those pink dumbbells. Eat a lot and often. Remember your thyroid. And make sure you tell your kids its not so bad being overweight.

Pictures of the NTS Gym

I thought you might enjoy some pictures of the NTS Gym. Enjoy!














There's no place like the gym. It's where I feel peace. It's where I challenge myself. It's where I go to battle not just the iron, but myself. Victory is achieved when I push yourself harder than I thought possible. When I refuse to give up. When I give it my all.

I want to thank my son Brett for taking most of the pictures. He is just now beginning to train and I couldn't be happier.

Coming up later this week, I am going to discuss my diet as I prepare for my first bodybuilding show.

Tips For Improving Your Workouts

Have you ever noticed that some days when you walk into the gym to train, you just don’t feel it. You go through the repetitions, but your head just isn’t in the game. You miss lifts. You feel exhausted. Well, here are some tips to help you improve your workouts:

1. Music. Music has a way of pumping you up and making you want to lift. Listen to the right music and you’ll be ready to attack the iron. When I train, I listen to loud music. The louder the better. So, crank the music and get to work.

2. Training Partners. I trained alone for a couple of years. I didn’t mind it, and I made some gains. However, the past year I’ve had some incredible training partners who have helped push me through plateaus and difficult training sessions. Since I’ve starting training with my training partners, I have made big gains. Also, it’s great to have someone spot you when you’re going for a PR. So, find yourself a training partner. But choose wisely. Make sure it is someone who is reliable, close to the same strength level, and someone who has a killer drive in the gym.

3. Distractions. There are many distractions in a typical gym; people talking to each other, cell phones, the opposite sex, and the skinny guy grunting while doing curls in the squat rack.


When you go to the gym, you go to train. You’re not there to socialize or pick up girls. One of my pet peeves is when I’m getting ready to lift heavy or set a new PR, someone will talk to me or ask me a question. Shut up! So, leave your cell phone in the car. Put your earbuds in and zone out everyone else in the gym. Remember, your in the gym to train, not to socialize.

4. Rest. You are not going to have a killer training session if you only slept a few hours the night before. To continually make gains in your training, you need to rest and recover. Make sure you are getting 7-8 hours of sleep every night. So, turn off the TV and get to bed.

5. Supplements. There are lots of supplements that are designed to give you a boost during your training. You can spend lots of money on such supplements. The primary ingredient in most of these supplements is caffeine. Save your money and buy some caffeine pills, such as NoDoz, Stay-Awake, and Vivarin (or better yet, look for the generic brands). Half-hour before you train, grind up one of these pills (which contain around 200mg of caffeine), mix it in water and drink. When its time to train you’ll be energized and ready to hit a new PR.

6. Follow a Program and Track Your Progress. If you go into the gym with no program or plan, you’ll likely make little or no progress. Plus, chances are that you will get bored and be more likely to miss training sessions. When you have a training program, you know each day you go into the gym what you are going to do, how many sets and reps you have to perform, and whether you are making progress. Each day you go into the gym, you should check your program and see what you did last session and then try to better it. I write my own programs and I also regularly follow other trainer’s programs, such as Joe DeFranco’s, Jim Wendler, and Jason Ferruggia. So, follow a program, track your progress, and enjoy the results.

7. Attitude.
I left attitude as my last recommendation to guarantee your training. Why? Because it is the most important to your success. Even if you follow all the above recommendations, if you have a bad attitude about training, your workouts will suffer and you will never make the progress you otherwise could.

I’ve trained athletes who have killer potential. But, they come into the gym with a lazy attitude, a better-than-thou mind set, and no work ethic. These individuals make little progress and never last. Also, I’ve trained moms who have wanted to lose their baby-weight, but have accepted being overweight, or lack the determination to eat properly.

Compare this to a couple athletes I currently train. They come each day to the gym ready to “kill it”! They go to war with the iron. They look forward to lifting. These athletes push themselves each workout, and even if they miss a lift, they consider it “practice” and look forward to hitting the lift the next time. They think themselves strong. As a result of their attitude, their strength has improved greatly. Or, the moms who come to train with a strong determination to reach their goal of losing weight, who are dedicated to eating properly, and who have figured out the benefits of being a strong woman.

Bill Pearl, a former leading American bodybuilder, said: “Everything has to be positive, positive, positive. Because . . . as soon as something negative comes into your training you can kiss your goal goodbye.”

So, be positive about your training. Have a killer attitude. An attitude that each time you are in the gym you will give your all. Be positive about reaching your goals. Know that you can accomplish everything you set your mind to if you are willing put in the effort and make the sacrifices needed.

Now, GO TRAIN!!!

Setting a Positive Example for our Children

Guest Post by Bryan Childers:


We get into the fitness industry because of our desire to teach, promote, and educate our chosen craft. I've been very fortunate over the past decade to meet with and network with several influential individuals that are involved in the "Business". One of them, Greg Nielsen, asked me to contribute a blog for his web site and I considered it an honor. Besides our interest in health and fitness, we both share an extreme love and dedication to our children. That is what I want to talk about today. Promoting a healthy lifestyle for our children.

Let's examine some alarming facts. There are nine million youth between the ages of six and nineteen that are considered overweight. Our children spend over four hours a day on computers, cell phones, and watching television. Over twenty-five percent of our youth today have high cholesterol and high blood pressure. In the past several decades, the likelihood for children to be obese has over doubled and almost tripled. Eye opening isn't it? We, as parents, have the ability to stop this trend. Our most important attribute to our children is to provide valuable information and be positive role models. We should educate our children on proper nutrition. Todays' diet, especially among youth, is over-loaded with calories, refined sugars, processed carbohydrates, and saturated fats. We can halt this by offering fruits, vegetables, and other healthier alternatives, all while teaching our children about nutrition, nutrition labels, and how to understand them.


Parents need to take a more head strong approach in being involved with their children, and not promote an unhealthy lifestyle. Instead of buying them a game system, which I like to call an "Electronic Babysitter", plan a family outing that includes a hike. Go to the park for a game of basketball. Ride your bikes together. Anything to promote physical activity. Instead of time consuming sedentary toys, buy a jump rope, hula hoop, or roller blades. All of these promote healthy habits.

The point I'm trying to drive home is this. Be an active part of the solution, not a major contributor to the problem. Ninety percent of active adults will have active children. Have a "Family Meal" where everyone is all together. Introduce an environment without electronic interruptions. Remember when families enjoyed dinner together?

I've seen firsthand what being overweight can do. I grew up an overweight child thanks to an early sports injury. Being overweight caused me to be shy, depressed, and forced me to avoid certain social situations. It was a battle that took me over ten years to claim victory over. It is a situation no child should have to go through.

We, as parents, are a vital link. Exercise and nutrition should be taught to our children. We should emphasize fun and physical activity. Please join me in my personal battle against childhood obesity by education and promoting a healthy lifestyle to the youth of America. Remember, low parental concern about the weight problems in out children will increase their chances of growing up overweight. Take the first step today! Promote a healthy lifestyle...For our childrens' sake!

Bryan Childers CFT, SSC, SFN Elite Fitness Center
Evansville, Indiana
Bryanchilders.com
bryan@bryanchilders.com
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5 Great Fitness Gifts for Christmas

Christmas is almost here. If you are still trying to decide what to get the gym rat in your life for Christmas, here are five ideas worth considering.

1. Blast Straps. I bought some Blast Straps from Elite FTS a year ago to give me some variety to my training. The Blast Straps have been featured in Men’s Fitness and Men’s Health. You can use them in a variety of exercises, from push-ups, dips, to abdominal training. They can be purchased at http://www.elitefts.com/.



2. Fat Gripz. I just recently picked up a pair of Fat Gripz after repeatedly hearing the benefits of using this grip product. I am not disappointed. Using Fat Gripz will strengthen your grip and help you pack on more muscle. Fat Gripz can be purchased from Elite FTS at http://www.elitefts.com/.



3. Climbing Rope. You can do many different exercises with a climbing rope, from tug-of-war, battling ropes, to rope climbs. You will strengthen your forearms, lats, biceps, abs, etc. Using a climbing rope to perform battling ropes to increase your endurance and anaerobic capacity. I have personally performed battling ropes as a finisher to my workout for great results. I purchased my climbing rope from Perform Better, at http://www.performbetter.com.



4. Power Wheel. If you want to blast your core, then purchase a Power Wheel. From knee tucks to hand walks, you will get a great core workout. I purchased my Power Wheel from Monkey Bar Gym, at http://monkeybargym.com/.



5. Foam Roller. When you train, you are going to be sore. The foam roller is a great tool to decrease soreness, breakdown scar tissue and aid in your recovery. I use a foam roller almost everyday. It has greatly decreased my soreness and has helped me recover at a quicker pace. You can purchase foam rollers from several sources, including many chiropractic offices. You can also purchase them from Elite FTS, at http://www.elitefts.com/.



MERRY CHRISTMAS!

Change

Recently, I made a huge change in my life. A change that has already had a big impact on me and my family. But before I get to the “change,” let me reminisce.

After high school, I knew I needed to go to college. I knew this because my parents and my brothers told me so. I had no idea what I wanted to do, but at least I was going to college. The first couple of years I switched majors at least three times. But it was okay, I was in college. I also did not want to burden my parents, so I had to take out some student loans to pay tuition.

Finally, when my general education classes were complete, I had to pick a major and try to stick with it. My brother at the time was a professor in philosophy. So, you guessed it, I declared philosophy as my major. I had no idea what I was going to do with a philosophy major, but it made my brother proud that I was studying what he loved. To tell you the truth, I kind of enjoyed the subject, but I never felt like I belonged with the “philosophers” in the department.

Senior year, I had to figure out what I was going to do for a career. At this time, I was married and had one child. It may be hard to believe, but there are not too many jobs for philosophy majors. Well, my brother who was the philosophy professor actually went to law school for a semester before switching to philosophy. He encouraged me to go to law school. Being a lawyer would be a good way to support my family and I could help people. So, I applied law school and was accepted.

I moved my family out-of-state and started law school. I found law school difficult. Lots of studying and pressure. But I made a lot of wonderful friends. When I was about to graduate, I sent out dozens of resumes. I had no idea of what being a lawyer would be like.

Fortunately, I found a job at a law firm in the big city of Salt Lake. Working as a lawyer was nothing like what I thought it would be. Plus, I swear my boss was bi-polar. He taught me some very colorful language. I ended up moving to another firm, and then another. All the while, trying to like the practice of law. While there were some areas I enjoyed, such as estate planning and adoptions, for the most part I found the practice boring, petty and frustrating.

In law school, I became good friends with the assistant strength coach at the university. He began teaching me about strength and nutrition. About how to get strong and fast. He began training me. I loved what I was learning. I began training. It continued until my first job, when because of the long hours and stress, I stopped, and lost around twenty pounds. I eventually started training again, and helping people in the gym where I worked out. I started reading every article and book I could find on training. My passion became fitness. I loved not only the changes I saw in myself, but also helping others better themselves through exercise and nutrition.

About a year and a half ago, I started seriously looking for a job, a job outside the law. But my endeavor was seriously frustrated by the bad economy. I spent a lot of time hoping, praying, and searching for something that I would enjoy. Law never fit my personality. I am a happy, relaxed person who loves to be with positive people. I hate contention and needless bickering. I felt my job was sucking the life out of me. Those of you who have had jobs that do not fit their personalities know what I’m talking about.

Nothing happened. Lots of resumes, no new job. At this same time, I had converted my garage into a gym. I began training people in my “garage gym” and started holding strength and fitness camps. I loved it. Again, fitness was my passion. I finally approached my wife with an idea. I wanted to quit my steady good paying job to pursue my passion. I am not going to lie and say my wife was okay with the idea. She was not. I remember her crying. During one of our conversations, she said she felt like throwing up. I completely understood her hesitation. We have four kids and bills to pay. Still, I was tired of waiting for life to happen. I was going to make it happen.


My Gym!

After a while, and after presenting my “plan” to my wife, she agreed. When I told my boss, who by the way I consider a good friend, I knew I had made the right decision. This time, instead of making my decision based on what others think is best for me, I made a decision I knew was best for me.

I need to note that I would never do anything that would hurt my family. The day after I quit, I took my beautiful three year old daughter for a bike ride to the park. As I watched her playing, it reaffirmed my complete devotion to her and my family. I knew I would succeed not only for myself, but for her and my family. I would never let them go without.


Now, what is my plan? Do I still practice law? Yes, but only part-time. Plus, I am limiting my practice to what I enjoy, estate planning and corporate law. My other time is spent running and growing my training business, NTS Fitness. While it has only been a short time since I made the change, things are going well and I have not regretted my decision. I also have the full support of my wife.

My New Office!

Was quitting my job crazy? Yes. Is it risky? Yes. Would most people do it? No. But was it the right thing for me and my family? Yes. Will I succeed? You bet I will.

Time to Sign Up!! Summer Fitness/Strength Camps

On Monday June 21, I will be offering a 6:00 a.m., 7:00 a.m., and a 7:00 p.m. fitness boot camp for those who want to lose weight or get into better shape. Additionally, I am offering strength camps for those looking to get stronger and bigger. Space is limited, so act fast. Send me an email (ntsfitness@gmail.com) or give me a call (801-706-4787) if you want to sign up, or if you have any questions.

Greg

Guest Article - Joe Hashey: "3 Ways to Make Conditioning Complexes Effective"

Approximately a year ago, I came across Joe Hashey at Synergy Athletics. I was impressed by what I found. I began reading every article Joe posted on his website. I then started incorporating many of his ideas in my own training, and the training of my clients. I saw results.

What also impressed me besides Joe's knowledge was his character. Joe has always been willing to answer my questions and give me advice.

I approached Joe some time ago about writing a guest article for my blog. He quickly agreed. Below is his article on conditioning complexes. I encourage you not only to check the article out, but to visit his website.
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3 Ways To Make Conditioning Complexes Effective

Conditioning complexes are well known for their ability to burn body fat in minimal time. However, if they are done incorrectly, then they can really hurt your strength gains! Here are some guidelines to get you started with one of the most effective conditioning tools out there.

1. Perform Complexes AT THE END. The purpose of conditioning is to lose fat and fatigue your body. Next time you perform the complex, ideally you will take longer to fatigue (adaptation). Therefore, when you perform complexes at the end of a workout, there is no real detriment to being tired.



However, if you perform them at the beginning, then your strength gains will suffer because of the fatigue.

2. Plan Your Complexes. What are your training goals for the day? What body part will you be working out tomorrow? Is it a max strength day? These are just some of the questions you need to ask yourself when planning a conditioning program!


If you fail to ask yourself the important questions, then your lean muscle gains and your fat loss will suffer.

3. Work Smarter….and harder. Do not start with the hardest challenge complex you can find. Chances are you won’t be able to complete it and quit. Most people’s bodies just are not ready for that kind of stress.

Plan doable complexes in the 6-12 rep range with appropriate rest time. When you work, work hard, but be realistic especially at the beginning.
Here is an example of a simple full body complex that can be used before a rest day:

• Barbell Row x 8-10
• RDL x 8-10
• Hang Clean x 8-10
• Military Press x 8-10
• Back Squat x 8-10

Complete 3-5 sets with 60—90 seconds rest. If you are already well trained, you can start with a weight between 95-135 lbs on the bar. If not, start lower! No shame in progression.
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Joe Hashey is a Certified Strength and Conditioning Specialist and owner of Synergy Athletics, a popular strength training bog. Joe also just released the Bull Strength Conditioning Manual. BSC is changing physiques and teaching people the CORRECT way to condition!

Why I Train

Iron is in my blood. It's become part of me. I cannot imagine a day when I will not lift weights and train. I look forward to hitting the gym. Setting PRs drives me. There are several reasons why training has become part of my life. I want to share of few of those reasons.

My Family

I train for my family. As a husband and father, I am a protector. I will do anything in my power to prevent anyone from harming my wife or kids. Strength and size helps me to fulfill my role. My wife and kids know that I am strong. They feel safe when they are with me.

The other night I was reading a nighttime story to my two year old daughter. My daughter is my girl. She's my princess. When I started reading her the story, she wrapped her cute little arms around my arm and laid her head on my shoulder. My heart melted. As silly as it may sound, it meant something to me that I have a strong arm my girl (or any of my kids for that matter) can grab a hold of. With my strong arms I can shelter, protect, and support my wife and kids.

Also, my wife and kids have come to love fitness. Just last night, while I was training some guys, my five year old son came out to the gym and started "working out". My kids love to hang out with me when I train. They follow my example. Instead of sitting around playing X-Box, they are doing push-ups.

Service
I train to give service. I truly believe that one of the greatest things we can do is to give service. There have been several times when people have called me over to lift the "heavy" object, such as a tree stump, rock, flag pool, etc. Because of my level of fitness, I can do more work and work for longer periods of time. In short, I can help more people.

Myself
I train for myself. Let's be honest, who doesn't like to look good. Who doesn't like to feel strong. Training is good for my self-esteem. Growing up I really did not have a good self-esteem. I lacked confidence. In High School, I weighed 160 lbs (I'm 6'3") and had a mullet (yes, a mullet). Besides cutting my mullet off (thanks honey) lifting weights has been great for my confidence. In many ways, it has given me what I lacked growing up. I like how I look in the mirror. And I like that I still catch my wife's eye.

Training also relieves my stress. I have a stressful day job. I'm a lawyer. A lawyer's life is filled with contention and deadlines. This stress can get to you. Add on top of that the stress that comes from being a husband and father. Training is a way that I can relieve life's stresses. I feel great after a training session. I feel like I can conquer the world.

I hope I don't sound conceited or superficial. Instead, I hope you can relate to some of the things I've said. Training is part of me. It's become part of my family. I'm sure, many of you feel the same way.

Interview with Jason Ferruggia

I had the privilege of interviewing one of the greatest minds in strength and conditioning, Jason Ferruggia. Jason just released Triple Threat Muscle. Check out our interview below:

Most guys are being told to follow bodybuilding splits, train multiple times a day, and other non-sense training tactics that don’t work. What tips do you have for people looking to build muscle as fast as possible?

The key to making consistent size gains is making consistent strength gains (in a hypertrophy rep range) while eating enough food and allowing enough time for recovery. You need to constantly be doing more weight or more reps. The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn’t used to.

The easiest way to do this is add more weight or do more reps with the same weight.
Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different. So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That’s too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.

I have seen the phrase “stimulate, don’t annihilate” on your blog in reference to training. Can you explain what you mean by this and the relation to training volume?

To elicit a training response you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt. The body adapts by building itself up bigger and stronger.

Where people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is completely counterproductive. When you annihilate the muscle with tons of sets and reps and intensity techniques like drop sets you drastically increase your recovery time. And as I mentioned previously, frequency is very important. So when you increase your recovery time you have to decrease your training time. You’re shooting yourself in the foot.
The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.

Triple Threat Muscle is your new program. What separates this program from all the others and can you tell our readers why you created it?

My Muscle Gaining Secrets program is specifically geared toward skinny guys, hardgainers and beginners. This is more of an intermediate/advanced program that is more athletically based. So while the main focus is still on building muscle there is also a shift toward a bit more speed work, mobility and conditioning in Triple Threat Muscle.
The new program was created for the typical weekend warrior or Average Joe who wants to look and train like an athlete but doesn’t actually have the time or recovery ability to spend more than a few hours per week in the gym.

I spent the last two years experimenting on a wide group of individuals to come up with the most effective and fastest way to do this. Triple Threat Muscle is the result of two years of hard work and is based on all of my findings.

And finally, what general tips can you give to our readers who want transform their bodies?

Strength train 3-4 days per week.
Lift heavy and keep most of your sets in the range of 3-10 reps.
Don’t go to failure.
Train each body part 2-3 times per week.
Don’t do more than 12-16 total sets per workout.
Always strive to get stronger.
Eat natural, organic foods and avoid anything processed.
Sleep 8-10 hours per day.
Minimize stress.
Get out in the fresh air and sun more often.

Thanks Jason.

Right now, Triple Threat Muscle is on sale until Thursday. Act fast. Do not miss out on this great opportunity.

IRON - Henry Rollins

It's been a while. To make it up to you I'm posting a great article by Henry Rollins.



IRON,
By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.