Mass Building Nutrition Program Basics

If you’’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a chain of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It’’s tempting to think that’’s all it takes to add muscle to your body. Eating for muscle is just as important as lifting for muscle. 

Calories are key but they are not the only thing. Many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging  extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat. Start around 17 times your bodyweight.   Concentrate on protein.  Start with a standard of 1 to 1.5 grams per pound of bodyweight and then go from there.  Every body is different so not one formula strictly works exactly the same.  Having one to start with is key then you have to learn your body's feedback and adjust.  A coach is key here…being objective about your own behaviors and the changes necessary is next to impossible.


The post workout meal is a great place to make a change.  I like what Repeat Champion Coach Chris Aceto says about this. “It’’s especially important to eat a carb- and protein-rich meal immediately after a workout,” Aceto says. “Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways,”” he says. “So post-training, carbs will be sent down growth-promoting pathways instead.”” And when these carbs are combined with a protein source, you’’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process."
Aceto adds a couple of very simple tips I always share with my mass clients and along with the supplement program I've seen tremendous success.  

1.  If you are not getting a pump stop training, your body doesn't have it, don't be so insecure as to keep training.  If you ARE getting a pump, feeling unstoppable, by all means do not let conventional wisdom stop you, go until you empty the tank!



2.  Eat 3 meals a day and use 3 protein shakes to keep it simple, this helps most mass clients with a life and real jobs get the protein and calories they need (described above)

Here is the supplement regimen: http://advocarecorporate.s3.amazonaws.com/corporate/products/pdf/TimeLine_PERFORMANCE_ELITE.pdf

The red column is your optimum prescription.

Its all in your head!
Anna

Trainers Corner - by: Coach Melissa Urmetz, NASM CPT

Trainers Corner:

    I would love to talk to you all about a topic that most of have issues with, sleep, the importance and how it effects your health. If we were building a house, sleep would be at its foundation. Without the proper amount of sleep your body has to fight harder to function on every level. Sleep is the key to you metabolism working and functioning optimally. Lets think about a day, We wake up, hit the ground running, drink coffee, maybe a yogurt or muffin as we launch out the door to work. Then we load up on more coffee as we sit at our desk and start to munch as we work. I have heard horror stories, of this kind of munching, twizzlers, m&m's, potato chips amongst the worst, but the conscious eater may consume mixed nuts, or trail mix, fruit, pita chips, humus, etc. Then we eat lunch, anything that is "quick and easy" usually loaded with calories and a sugary drink of soda or tea to quench our thirst, perhaps dessert? why not I deserve it. Then mid afternoon comes, we are exhausted coffee and some more sugar to keep us going. Dinner comes along lets have pasta and bread yummy, ohh is that cake??? yes please. Now we push and scrub and work and clean and children and husbands, etc, etc, before you know its midnight and we are just now getting settled for bed. But maybe after we catch up on our shows we DVR. Now we pass out, maybe waking several times in the night and wake up to do it all over again. Sound familiar? Am I stepping on toes???

    The adrenal gland releases two hormones called cortisol and adrenaline, both help keep your energy moving throughout the day. When you have not gotten enough sleep your body tries to stay efficient by working harder, always trying to keep this harmonious balance of the two hormones. While your body is working so hard trying to keep you balanced, guess what falls at the waist side, your metabolism! Now your start to retain water, maybe have digestive issues, your cranky, head fog, cant think clearly, and your are craving unhealthy choices. Your blood sugar is off balanced and then you wonder why you cant fit in your jeans or cant quite push out intense workouts. You cut calories or work out harder, which stresses your body out more in most cases and all you really needed was to get some sleep! Do you see the connection? Sleep is our foundation!!!

Suggestions for better night sleep:

• Get YOUR optimal hours of sleep. Everyone is different. Here's how you know, when you wake up feeling rested, that's the number you need. No more, no less.
• Have a sleep ritual. I don't mean watch "The Biggest Loser" and pass out on the couch. Give yourself some time to sit quietly with no tv, or screen of any kind. Try to create a quiet environment. Perhaps a bath before bed, or a good book. Something you enjoy.
• Try to wake up and go to bed at the same time every day. This will help your body know when its time to rest and wake and you will allow it to take place instead of fight the urge to stay awake when its really bedtime. Then your body will want to wake up at the proper time and you will always feel rested. I understand life happens, so when it does try to "make up" that sleep time you missed.

Your new and improved sleep will be evident the moment you do it. You'll feel happier, more productive, clearer thinking, you may even get a raise?? teehee

RECIPE:

Lemon Protein Bars

adapted from Jamie Eason's Lemon Protein Bar Recipe

4K+

Ingredients:

1 cup oat flour

2 scoops vanilla protein powder

1/4 tsp salt

1/2 tsp baking soda

5-6 oz lemon juice (I usually squeeze fresh lemons.  You can use more or less depending on how "lemon-y" you want them.)

4 egg whites

1/3 cup Stevia in the Raw

8 oz applesauce NO ADDED SUGAR (just apples)

Directions:

1. Preheat oven to 350 degrees.

2. Mix the following together in a large bowl:

    - Oat Flour

    - Vanilla Whey Protein

    - Salt

    - Baking Soda

3. Mix the following together in a small bowl:

    - Lemon Juice

    - Egg Whites

    - Stevia in the Raw

    - applesauce

4. Combine the ingredients from the small bowl into the large bowl & mix together.

5. Spray an 8X8 dish (I use Pyrex) with non-stick spray & add the batter to the dish.

6. Bake for 25 minutes in oven.

Makes 16 squares

Serving size = 2 bars

Macros:

Calories: 86

Fat: 1 g

Carbs: 10 g

Protein: 9 g

ADVOCARE PRODUCT SPOTLIGHT:

SPARK!!! What is it? AdvoCare Spark® is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.* It's a sugar-free with more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won't overburden or over stimulate your body.* This amazing product serves as an all-in-one solution that gives you a quick boost of energy that lasts for hours.*

Testimonials:

So many of my clients were avid coffee drinkers! When I first asked them to give up coffee and replace it instead with Spark, they were hesitant and assured me this would not be a forever thing. After trying Spark, I have to say that there are few of my clients that have gone back to coffee. Not only does it taste good, says one of my clients, but I can just feel better.
I personally drink Spark, but so do my children. There is not one game they haven't played that they didn't have Spark before.

My son is VERY ADHD, he takes medicine for this. I would like to tell you that this summer, he will no longer be on his meds but instead take a combination of Advocare products including Spark to help him. I firmly believe in this product.

CONGRATULATIONS!

I'm so proud and honored to be this man's trainer. A BIG HUGE BEAR HUG CONGRATULATIONS TO MICHAEL LONG!!

(SEE ATTACHED VIDEO)

Melissa Urmetz

NASM CPT/Fitness Instructor

http://www.revtraining.com/

https://www.advocare.com/13087214/MemberHome.aspx

Willpower is a BIG FAT Myth

Afternoon guys!

I spent the better part of a decade working with people in a one-on-one or semi-private setting trying to help them improve their bodies and lives. One thing stood out more than any other... The body they had, their health and the life they were living was a results of the habits they formed before working with me. Good or bad, these habits were responsible for who they had become. Im firmly convinced now more than ever that our results in life, whether we are talking personal, physical, or financial are a result of your HABITS. Not will power, not personality, and not circumstances.

Below are the top 3 activities I've noticed over the year that produce massive change for people I've worked with as they've dramatically improved their lives in 1 of the 3 areas listed. 

Personal

1. Knowing your values so you don’t waste your most valuable asset.  Time is our most valuable commodity.  It cannot be bought, or saved.  It’s the most precious resource we have to live fully and reach goals.  And once its gone, there is no getting it back.   If you have no idea what is important to you then how can you be sure you are spending your time wisely?
2. Spending time reading goals and mindset activities EVERY DAY.  This is a HABIT, at first its odd and you may forget, but it becomes a must!  You know that feeling when you haven’t brushed your teeth and you can’t wait to do it?  Now I feel like I haven’t brushed my teeth until I’ve read them all at least once! (PREVIEW FOR PHYSICAL…80 % of Americans are not well and most are overweight so this is the #1 issue in America.  I would offer this.   The main reason you are overweight is not because you don't have knowledge about nutrition or exercise, not because you don't know what to do. It is because of your mindset.)
3. Being grateful for everything you have and every opportunity you have and every mistake made.  Show that gratitude often.  The mindset of blame, self-pity, resentment and negativity will only reduce any opportunities you have, and rob you of any energy to move forward.  And since that mindset gets you nothing and keeps you from a everything, we need an antidote.  Negativity cannot reside in a grateful heart, so gratitude is the antidote and will keep you moving forward.

Physical

1. Drinking enough water – a giant glass right out of bed and with every meal, shoot for your body weight divided by 2 in oz daily
2. Committing to a large salad a side of veggies every day !! 
3. Eating Protein for Breakfast: 30-60 grams within an hour of waking up.

a.     This level of protein will increase your superpowers.  Well, maybe not. But kind of!  It will  will reset your brain's responsiveness to leptin – which reduces hunger J  That means high protein breakfasts not only put you in fat burning mode, they also help reduce your overall hunger. Talk about a winning habit!

b.    When you wake up and eat carbs, your body turns them into sugar and your pancreas secretes the hormone insulin to get the sugar from your blood to your fat cells.   

Resources:

Killer Video on the basics of nutrition. 

Killler High Protein Cookbook free report to keep you in the fat burning/high energy zone.

Professional: 

1. Planning your day like a Camp Counselor based on your priorities and goals. We can schedule our to do list instead of just letting it be a “list.”  Then we schedule our email and social media time and workouts with a STOP TIME.  Letting others drive your schedule is a form of procrastination and it’s a habit that produces minimal results.  Hanging around and talking with no mind for the clock, letting email and facebook drive your workday are all habits that rob us.
2. Getting organized.  Lack of organization is learned helplessness.  Get organized and get over it. You will love knowing you are in the driver’s seat.  You are absolutely capable.  You can do it.
3. Getting ambitious.  Again, people are attracted to energy and success.  Professional opportunity comes in the form of people.  Are you someone they want to be around?

My Opinion: 5 Mistakes the Self-Employed Make

Ahhhhh crap.

Hey guys. I was all fired up to write this 3 hours ago and sketched it out waiting on my tea to steep and now that Im done (TAKE THAT FRIDAY!) with the must-do's of the day before I work out, I just don't wanna.  WAH.

But that would be mistake 3, and a little of 1.  Whether you are a total entrepreneur or a contracted entity, if you are a 'professional' in the health and fitness industry (or any other), then your paycheck depends more on you than it does on the company you work for.  This kind of came to me and I thought it would benefit someone on their journey so I wanted to share it.

Of course these are all totally my opinion based on experience and observation.  Feel free to disagree.

MISTAKE 1:
Relying on to-do lists.
 …and of course your rock-star work ethic :)  But relying on lists instead of a plan with focused priorities that you schedule is not useless, but not ideal.  Hey, at least you care enough to have a to-do list but its a terrible task master. Spend ALOT of time of where you are going and what is the focus for the year/quarter/month and day and put those tasks on your schedule, not a list--according to and around what projects have priority and had already been scheduled.  The deal is this: ITS ALL IMPORTANT!  Make your hours more effective by making a choice about what is the most important and make an appointment for each task according to how it fits in with the priorities.  This is where a lot of NO's come from.  No's are good, by the way:)  I have a A list (must) a B list (should) and a C list (someday)….everything I think of goes on one of those lists, but i decide what goes on my schedule.  Hope that helps!

MISTAKE 2:
Being a crappy Boss.
If you don't have a clear idea of your job description, what your primary responsibilities are and exactly what needs to happen for you to be a success at that job in such a way that you could hire someone and pay them to do this for you, then you are being a crappy boss.  TO YOURSELF!  Most people who are at the mercy of their own business and faced with 1 option, more hours is the only way to make more money are always lacking in this knowledge.  if the only way to get ahead was to work more hours in your own business, what separates you from working at McDonald's for an hourly fee?  Its not a bad gig and you have TONS less responsibility.  Think about it.

MISTAKE 3:
Being a crappy Employee
So now that you have clearly defined roles and goals, you are up against the old "working for yourself gives you freedom" idea.  Many mistake freedom for the definition of laziness.  Freedom to work when you want really means discipline to work when nobody's watching AS IF everybody is watching.

MISTAKE 4:

You don't realize all successful entrepreneurs are part of a team. Its not just 'them.'

Your business is so not about you. It's all up to you, and it will all rise and fall depending on what you choose to do and not to. But it is not about you. You may be the best trainer, rider, developer, programmer, chest presser, runner, or whatever your particular talent is. And there is no question you have a talent to offer and that you are special.  You are just because you have a desire to leave your mark on the world and improve things. It's awesome !!  Because the only way we can improve the products and services we all have access to through those of you with the entrepreneurial spirit striving to make things better.  The only way your vision will be accomplished is if your humble enough to find mentors and team members that believe in your vision and pour yourself into the entire team effort. Being willing to work harder and invest more than anyone ever imagined and offer your team the opportunity to be a part of that growth and to add to it is the only way to build something truly great. It is not about having help with your goal. It is about coming together and using the skills talents and abilities on a team that makes every individual on the team better and rises everyone to the level of the new worthy goal. The desire to work alone is driven by fear and ego. The desire to work on a team is driven by a bigger vision, bigger than yourself, with an ultimate goal to serve and contribute. And once you stop serving yourself and reaching for a goal like that...that brings success.  

MISTAKE 5:

Taking too long to learn how lack of boundaries just create drama and reduce the number of productive hours in the day, diminish the very relationships you are hoping to serve by being so available and invested, and reducing how effective you are in the hours left.  

There is an art and a skill to all of this and I am still learning.  I think its a skill in that you have to try an fail a lot and it hurtful personally, spiritually, financially, and emotionally, but if you choose to learn from it you can choose how to best navigate it all.  Its an art because all the parts are moving and everyone in the system is different, but again you can learn the art…its a dance.  You can learn any dance and then the art is learning how to enjoy it and make it look good.

Best of luck to all my entrepreneurial brethren and sister (sistren?) out there!!

Thats all it got!

Its all in your head,

Anna

P.S.  If you have some tips to add or if you agree and especially if you don't feel free to comment or head back over to Facebook and discuss.  The more we learn, the better we all are !!!

5 *Simple* Reasons You Aren't Getting Results

If you are reading this, you are more than likely feeling like this way------------------------->  

Right?  

I don't care who you are, at some point, any action you take seems to get you nowhere.  I've been there more times than I can count.  But there is a way out and truth be told you are a rockstar already on the right track because 90% of the people who need to read this are too busy doing #1 (you're not there yet, hang on) to recognize it so they didn't click on the link you did.  But you're here so congrats, results are on the way.  

Fair warning.  Sometimes its tough to hear the truth but I know you're ready. You're going to have to put on your big girl panties and admit a few things, but if you're ready, here are 5 reasons you aren't getting results and how to get, finally, magically, (insert hallelujah choir) unstuck.

1)  You're wallowing.  
Get over it.   Look, a little self pity is normal right?  WRONG!  Half of the problem is how many times a day you are telling yourself you have a problem.  Name one time self pity got you anywhere or got you anything worth having.  Identify the problem. Once is enough.  So now your energy is spent on new ideas to solve the problem.  Stop letting talking about the problem be the goal.  Its identified.  Start brainstorming solutions and testing them.  Today.

2)  You're certifiably INSANE.
Nothing changes when nothing changes.
You're not testing new actions to get new results.  You're doing the same thing over and over and then measure the result and then BAM!  The lack of results devastates you and you are back to #1.  This is usually an ego problem, not sanity.  Your ego wants to simultaneously blame others and not take the advice of those that have gone before you AND have helped others get what you want.  We call this being "uncoachable."  Get humble and get coachable and implement changes.  Your current thinking got you where you are.

3) You're DISTRACTED.
I wish a had a nickel for every time I got distracted, I wish I had some ice cream.  See what I did there?

Seriously.  Pick your goals and then decide you will measure your progress towards that goal everyday.  Facebook, friends, food, TV, work, you name it can soak up a day if you aren't passionately fighting to give your goal the attention it needs to make progress today.  99% of the people I coach in fitness and business achieve their written goal when they stop wallowing (see #1) become coachable (see #2) and get focused on that goal every day.  Accountability goes a long way here because the undertow of "life" is so strong, just staying focused on your goals day in and day out can radically change the game, but it takes a team effort.

4) You Think You Are the "Failure Whisperer"
You treat failure like a "sign"as if although its just an obstacle, only you can see its greater deeper meaning….
You know how when something unexpected happens or you make a mistake and your inner child goes "oh..that must be a sign I can't do this.  Its just not for me…"  Im so glad Walt Disney didn't listen to his inner child, or Michael Jordan, or Louis Pastuer or Albert Einstein.  Failure is the tuition you pay for success…saw that the other day.  Love it!  Its PART of success.  If you are not willing to fail, you can kiss winning GOODBYE.  And you may want to go back and reread the ego section of #2 again.  

5) Fear of the Badass Within
Most of the time Im pretty timid...scared of my shadow and shy and like to hang out alone and write or read and just spend time with my family.  A lot of you probably are too.  But there is a little corner of you, maybe its like a light, whatever it is, its that something special that you have and YOU KNOW IT.  That's your Badassery (see Badassery post from a few months back).  That's badass within is real and you avoid it because of fear.  Fear of embarrassment, fear its only real to you, just fear.  Listen, here is a shot of yesterdays Facebook post on this.  Its highlighted across the page.  But the bottom line is:

FEAR IS A THIEF. Go read the Facebook post.  

Thats all I got!

Its all in your head,
Anna

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Toby Keith and 75 days to go

I'm snowed in and since writing about this journey has been requested, here we go in no particular order for those interested.

For 3 months, I've raised my game so I learned a lot of lessons there.  Then for the last 2 weeks, things have changed. Here is what I can remember about the 3 month period and the last 2.5 weeks.

3 months Pre-prep training…eating on a plan but living life.  Being very consistent with workouts.  You can see a few posts back the plan outline.

• 1 shelf holds 3 days of tupperwared food.
• The dishes are much more of a pain that the cooking.
• Pack a fork and a napkin
• Be ok with eating cold food in the car.
• Focusing on pushing a muscle as hard as you can and then letting it recover so when its revealed its where it needs to be.  New intensity.  
• Training for performance is different.  But there is an artistry to training for muscle balance and I performed better the more balanced I got.  No idea how that will translate visually in 75 days.  It probably won't be enough.
• Blowing off 2 workouts a week is working at 75% effort on a 6 workout a week plan!!  

Week 1

The first week of the new diet was awesome.  It was the honey moon.  

Week 2

The second week I saw physical changes quickly and I FELT PHYSICAL CHANGES, including

• weakness in workouts
• lack of stamina for workday and parenting
• foggy mind, aggravated
• self doubt (shouldn't I be farther, is what Im doing enough?)
• elated with the results I've seen
• convinced nothing is happening
• major swings in the above two emotions sometimes within the same hour
• thoughts of cheating, justifying, taking a black and white plan and making changes thinking you're still on plan??
• All while feeling like there have been no changes as if the last 3.5 months haven't happened
• YOU NEED A COACH, AND SUPPORT.
• My coach allowed me to talk, showed interest and shared experience and tips without judgement or attachment.
• My support is friends and clients asking me and verbally supporting me.
• My support is my husband supporting every grocery trip, every workout, every sacrifice that affects he and Ellen, every need that interferes and inconveniences my family.  And he talks about it as if its a done deal, he shows zero doubt that I can do it, which is speaks REALLY LOUDLY to me in my times of doubt. My support is my Dad cooking super clean on plan Sunday dinners and the entire family eats them then he sends the leftovers home with me.  He has met me for morning cardio even!

This week

This week I feel like Im walking through vaseline.  Workouts have become a walk in the park by comparison.  They aren't easy, they actually make me want to cuss, and its is no fun to train at a high intensity with no endorphins in a vat of vaseline.  But its really NOTHING compared to the discipline of the diet and dealing with everyday life and workouts and all the emotions I listed in week 2 with the lack of carbs.  Its a MIND GAME.  It tells you you aren't going to make it so why suffer?  Why put forth so much effort with no guarantee of it working?  It's not physical, its ONLY mental right now.

So theres a blog post all about me, all about I, all about number 1…if you know the Toby Keith song, "all about me" that is what I felt like on this!  So with 75 days to go, that is where we are.  

So when I say "its all in your head" I really mean it :)

Anna

People-Centered Programming, not Program Centered Programming

I had a GREAT time at the gym this morning.  Its crazy.  I've talked for years about moving out of training but I get around our amazing people and it just doesn't feel like work.  Sometimes, the night before I think how nice it would be to sleep in but I get there and the lives that are changing, the fun we have, the camaraderie, its truly the BEST part of my day.  And they influence me, challenge me, inspire me...they make me a better me.  Quite possibly the BEST job in the world.  I don't know if I will ever let it go.

So far outside of that I've had a few things on my mind today,

1) I really love my desk.  I got it at Good will for $15 and its the perfect size and color and I love being able to tape stuff to it and sit my drinks on it, spill them and keep on working…

2) I love working from home.  I love training.  But I am not wired to be with people all day, so its super wicked cool to get to do both.  Any online presence we have is just because of the times we live in.  I love focusing on the place and the people we train and work with - we are a live person face to face business.  So for me its perfect to get to spend a few hours with clients 3 times a week and a few hours with the staff 1 day a week and work on projects and strategies in marketing, programming and staff development outside of that.  But while alone so I can focus and so I can refuel my energy. Gyms are not great environments for quiet concentration nor uninterrupted stretches of thought.  Plus there is the fact that I have on fuzzy polka dotted pants!!

3) Super excited about diving into the 2014 programming project this week. People love to be in groups, they love to compete.  The saying goes "people will die for a point".  So true!  My idea is "people-centered programming" not program-centered programming.  I know first hand the life change of a coach and team.  I know what happens in the gym translates to every other facet of your life -relationships, work, finances, EVERYTHING.  We know that the gym model is kind of a fly-swatter trying to kill King Kong as far as solving the obesity/wellness/fitness problem.  We know that the PT and group class model is more like a pistol.  Much better but for some an unsustainable one financially or one that gets boring, plus its limited.  So we need like an AK-47 to take down this beast.  And we need an army behind it so we aren't just limited to the knowledge talents and skills of that one soldier holding it.  Part of what we are aiming to do in the transformation team is to develop the benefit of personal training along with the benefits of the camaraderie and accountability and support that come with group training and a team coaching approach.  The challenge (opportunity) is how to write the fitness programs for that.  Our team is brainstorming ideas daily.  Ideas/input from you geniuses out there welcome.  We gotta solve this problem ya'll!

We've achieved it to perfection so far.  We have people in our programs, lives changing, and it growing and retention is at an all time high with an average of 3 years!  Its working!!! NO QUESTION.

But there is so much opportunity to develop a system of programming that allows coaches to be people-centered, not program centered. All the coaches consider every client theirs and our clients have the benefit of each coach contributing to their journey when we gather corporately at playdates, at member seminars or on our closed FB group.

But we still need a more unified system with specific goals and progressions but with enough flexibility to be people-centered.  We don't want to be the restaurant with a different chef for every table, but we don't want to be McFitness where the coaches are literally robots either.  Its not best for the client or the coach.

So wish me luck on our people-centered programming mission today!
Anna

3 Ways to Change the Game

Do you know whats driving you?

I do.

There are 14 minutes below that will change your day and your life.  

I watched a video today posted on FB by my friend Kay Jarrett.  It impacted me and motivated and inspired me into ACTION and I wanted to share it.  Once you watch it you will see why.

It goes up there with my top 2 favorite videos of all time.  As you might guess, they aren't funny or sad.  They are spirit-moving, mind-questioning, emotion-stirring statements that make you put a big ole mirror up in front of yourself and take a good hard look.

This first video is why I am sharing the other 2.  You will see why when you watch it.

Caution: There is a little language in it.

WAKE UP WARRIOR: WHEN YOU HEAR THE VOICE…WILL YOU LISTEN?

7:20 sec

"To lead people, walk behind them" - LAO TZU: Tribute To Coaches Poem by Elliott Hulse

2:18 sec

Team Hoyt: I CAN ONLY IMAGINE

4:09 sec

Something I think could change our entire society is for all of us to rise up and pour into ourselves so we can spill over into others and fill them up. 

Fear can be so crippling that we let whatever is inside us stay there just incase someone would judge us.  But the thing is, fear is an EMOTION, not a FACT.  Its simple to watch a 7 minute video so how can it be such a big deal?  Because it changes your emotional state.  And we are emotional creatures that make decisions based on emotions. And decisions determine our destination.  Give us a set of circumstances and we will make a different decision based on the emotions we feel, not the facts.

Fear is an emotion, not a fact.  Imagine if we all became fearless and stepped up.   If we control our content consumption, we control our emotions.  

REMEMBER, ITS ALL IN YOUR HEAD,
Thats all I got!

Anna

PS: Hey locals!  Here is something you can do right now.

Decide to join us for FREE at Angie's FREE kickboxing class this Saturday at The Rev, which is, incase I didn't mention it, FREE.  For any and everyone.  8am.

Decisions Determine Destinations.

And they are made in an instant. What did you decide to do?  

Seminar Notes: Ego Depletion and Why We make Bad Decisions

By Stephen Box, ISSA Certified Personal Trainer

Revolution Fitness Coach

Below are the notes from today's bimonthly seminar for our members. Today's topic was Ego Depletion what it has to do with your ability to make good decisions. We walked away with a better understanding of what causes us do to things like cheat on our diet or stop off at a fast food restaurant even when we have food at home. I really appreciated the advice and tools I am putting into use going forward.  Here is a great article in the NY Times on this same topic. 

Anna

Seminar Notes: Ego Depletion and Why We make Bad Decisions

Stop to eat fast food on the way home?

More likely to binge eat on Friday night or Sunday?

Bought something from the store you didn't intend to buy?

You are not alone!

It's a process called Ego Depletion or Decision Fatigue and it simply means we have a finite number of decisions we can make in a day before we run out of willpower.

Examples:

3 men up for parole

1.     30 months for fraud (8:50am)

2.     15 months for assault (3:10pm)

3.     30 months for fraud (4:25pm)

Early in the day chance of parole was 70% vs 10% later in the day

2 groups asked to remember numbers (2 digits vs 7), in between rooms offered either chocolate cake or fruit

Likely results of Decision Fatigue?

1.     Act impulsively w/o thinking about consequences

2.     Do nothing (Like the Judges)

Examples:

Buying a car

Buying impulse item at the store

Students asked a series how questions about a free gift (candle or t-shirt, red or white....etc.).  Other group looked at the items but was not asked any questions and was not asked to make any decisions.

Group that was asked questions put hand in ice water for only 28 seconds on avg vs non-deciders whose avg time was 67 seconds meaning non-deciders had more willpower

Role of glucose?

Many studies show that increasing glucose levels help to not only ward off decision fatigue but actually reverse it's effects

What to do about it?

1. Make Fewer Decisions
The fewer decisions you make, the slower you’ll hit decision fatigue. Avoid making unnecessary decisions, especially right before a major decision.  Do this by planning ahead.
2. Limit Your Choices
The more elements you need to evaluate during a decision, the more taxing it becomes. Keep your options simple and reduce them whenever possible.
3. Use Decision Rules
Avoid detailed analysis for every decision. Use rules of thumb or rules you’ve defined in advance to make your decision.
4. Create Habits
Habits allow you to automate a decision so you avoid spending energy on it. Make your decision once, then create a habit to avoid making it repeatedly.
5. Make Important Decisions First
Order your decisions from most important to least important. Spend your limited reserves on the decisions that matter most. That way if you do hit decision fatigue, it’ll have less impact.
6. Eat
Eat more complex carbs with lean protein sources and healthy fats to slow down glucose spike.

Thanks to all who came!

Its not you, its me

Hey whats up guys?  Wanna share a little in my newest fitness adventure?  Like why I am training for a competition and how I am doing it?  People seem curious so here goes.

First let me tell you about a random event that happened last night. Everyone loves random.  Last night, Ruth, a client in our Transformation Team Program ("XTEAM") came to me holding a little green notebook and said she had something to share-did I have a minute?  She was just glowing.  She is 61, looks not a day over 41, blonde headed, gentle spirit and has been in our program just about 3 months. I've met her once before.  She said "I just wanted to show you what I did.  Now, I read the XTEAM Manual over the Holidays and it was HARD because it was so LONG (she is still smiling as I mentally kick myself for always being so long-winded) but I did everything in it and I carry it right here in my purse.  I read it every morning and every time I feel tempted and all throughout the day. And let me tell you!  It works!!"  Opening her book I see beautifully written cursive goals, affirmations, records, deadlines, etc.. All the things the manual suggests.  Then she shows me her meticulous food log.  Then it dawns on me that she has been at every free mindset and nutrition seminar we've given since she started. She's used the manual and her coach and the programming and she is in the best shape of her life.  That was the idea behind this XTEAM approach. And I just stop and decide to soak in what is happening.  She is so excited because she is following the process of mental training and it works.  She is being accountable and it works.  She complimented me on the ability to write something like that (the manual) and said…"I have always been healthy but I can honestly say I have never felt better."  Here she is and I just wanted to brag on her.

A wow moment for sure.  The thing is I didn't write the manual for her.  Or you. Or really any of our clients. I wrote it for me.  I just asked a dear friend to format a bunch of stuff I had written because I was just compelled to write it.  It made sense to use it to help answer questions and support our clients.  Same thing with the XTEAM approach or system or whatever you want to call it!  I just felt compelled to find a new way.

The bottom line is fitness is so personal and enigmatic at all levels.  Think about it.  Isn't everyone interested, entertained by or intimidated by it on some level?   There are millions upon millions of products, blogs and programs but it remains a bit of a mystery doesn't it? Weird, huh?

My thought is if its going to touch someone, it has to be Authentic.  Ironically that means it can never be for anyone else.  Part of fitness for a lot of us is to sort out our minds and write about it. For whatever reason we've been given this task and so thats what we do, out of a reflex almost.  

So despite the men and women from all walks of life over the past 7 years that have said, "if you were to do one of those competitions/lose weight/run a marathon/insert accomplishment here, it would really grow your business" - it just doesn't work for me.

Doing this is just like anything else you or me or anyone else does.  It just plants itself in your head and it won't let go.  It was like that with training.  its like that with writing.  Im sure people who jump out of airplanes just feel compelled.  I have zero desire to do that.  That was not planted in me.  I definitely don't feel like I need to jump out of an airplane to do something exciting, something the scares me and grows me.  I believe there is something you were wired to do.  its that thing that won't let you go.  I think these things that get lodged in our heart, or stuck in our throats like a bug we swallowed…don't go away until they teach us what we need to know. 

Its a great thing that we don't all feel compelled to do the same thing.  the stage would be full and so would the airplanes.  There would be a shortage of parachutes and sequined swimwear. 

So to answer the first question I get - why?  Its always been there and the timing was finally right.  I wanted it to be right for years and it wasn't.  Now it is.  Pain in the butt answer I know, but true.

There rest of the questions...

So what are you eating?

Hows your training going?

Are you writing about it? I want to read it!!

Are you doing 2 a days?

Are you doing refeeds?

Are you tired?

Are you hungry?

I will answer in the next blog.  I've been trying to write a food prep newsletter for like 100 million years and its on my list so I will include all of that in the newsletter an a follow up blog as soon as I can get it done!  I know how it is to want to know.

That's all I got!

Anna

PS:  OH!  I have no idea how to sign up for our newsletter right now if that link is broken while our website gets a facelift, just shoot a quick email to Mike info@revfitnessgroup and ask him to add you.