How To Turn Back The Age Clock

This past weekend in New Jersey the weather was perfect. I spent the entire weekend outdoors. On Saturday I worked on prepping my garage for contractors to come make repairs this week. I've hired a mason who is set to fix the foundation and painters scheduled to give it a face lift. I dug a deep trench along the entire foundation on three sides a few feet down into the dirt. I had to remove a lot of rocks and small boulders to expose the foundation so the Mason can get in and repair the cracks. It is saving me a good sum of money by doing this work in advance myself.

I also replaced a bunch of siding that was beyond weathered. It was a big job, but I got it all done and I feel great about the fact that I had the strength and stamina to work this hard all day. It was a a perfect Spring day. In fact, it was the first day of Spring!

It's very gratifying to be able to do this type of work for yourself. It's difficult to put into a few sentences what took 10 hours to do. But trust me that I moved well over a ton of rocks by hand. And I had to dig each one out first!

I'm not trying to impress you with my feat of endurance. But I would like to "impress upon you" that being able to work this hard is what our bodies are meant to do.

In contrast to the human body, a car can last ten years and easily rack up 100,000 miles and it will not perform better or go faster. The more you push it and work it, the more it wears out. But the human body is a very unique machine. When you work your muscles they actually get stronger and unlike a car, the harder you push your muscles the stronger they get and the better your body performs. In addition, you can eat more and not gain weight. Muscle is king!

Pretty cool, eh?

I turned 52 this past February and I don't think of myself as being "old". I prefer to go by my "fitness age" not my biological age. "You're as young or old as you feel". True, but you are also as young or old in what you can or cannot do! So make sure you CAN DO!

My message to you is simple. You're going to get older, that's inevitable. But your muscles (and other body parts) don't have to yield to gravity. If you are willing to put up a fight by exercising strenuously on a regular basis, then you will age gracefully and maintain improved health as well as keep disease at bay.

That's one of the reasons I developed Body Basics Boot Camps. I was once a victim of circumstance. I commuted to NYC everyday and worked in a job that required me to sit on my butt all day long. I was a "weekend warrior", but it wasn't enough, and before I knew it a decade had passed and I had become a back pain sufferer and a knee pain sufferer as well. At first I accepted my fate and chalked it up to getting older, and possibly bad genetics. So I began to "avoid" activities that might hurt me. Boy, was I ever WRONG!!!

I didn't find the "fitness solution" till age 42, so I suffered for quite a few years. But even at age forty-two I began to turn the clock back. I am now 52 and I can still do pretty much the same things I did a decade ago. Can you?

I want to get a message in your head that if you can't do some things that you want to do, or that others your age can do, maybe you need to stop, figure some things out and make some changes.

I created Body Basics Boot Camps for this very reason. As a "teaching trainer" I consider movement omnipotent, and correct movement patterns to be a top priority. And if you learn how to move properly, you'll begin to get stronger, you'll feel better, and thus be able to do more. Growing older doesn't have to mean settling into doing less.

Our fitness boot camps are designed to get your body moving in dynamic ways so that your brain and muscles coordinate better. By activating more muscle you also fire up your metabolism which is your body's fat burning furnace of sorts.

Most of the time I talk about fat burning and weight loss as that is what people want to know more about. But lets not dismiss the fact that getting older is a factor too. BTW, I'm not so arrogant as to deny the aging process. But I am determined enough to be an advocate for mobility and being as active as I can for as long as I can. I don't know about you, but I want to die young...at a VERY OLD AGE!

Press on!

P.S. We are a week away for our Spring Boot Camp Season. I would like nothing more than to see more of you (get out of your own way and) come to boot camp classes! See below for the updated schedule of classes and events for April 2010.

The 7 Factors Of Fat Loss

If you have opened this email to read this newsletter, the first thing I want to say is congratulations! At this point in time you are either curious by nature or you truly want to change your body.

Have you struggled with your weight?

Do you want to be slimmer and to tone your body, but your weight won't budge?

Have you been on one diet after another having gained temporary success, but in the end you are still in pursuit of a leaner body?

So what gives?

I mean is this really that difficult?

Why does it seem so easy for some people?

Read the following 7 Factors of Fatness to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Factor #1: It's All In Your Head

Your mind is your number one ally (or enemy) when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

o Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.

o Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.

o You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.

o Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Factor #2: Don't Be A Scaredy Cat

You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

o Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.

o Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it
happen. You have to want this weight loss enough to make it your personal mission.

o Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Factor #3: Excuses, Excuses. No More Excuses!

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

o Don't skip out on your responsibilities with excuses, instead expect more from yourself.

o Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.

o Remember that you can only have two things in life: excuses or results. Which do you want?

Factor #4: Are You Truly Committed?

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

o The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.

o Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule!!!

o If you don't give up, then you'll never fail.

Factor #5: Your Diet Sucks

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

o Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.

o Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.

o Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Factor #6: Patience Is A Virtue

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

o Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.

o Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.

o Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Factor #7: Don't Go It Alone

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

o Find a workout partner who is in better shape than you, or better yet, work with your local fitness expert, to guarantee your results.


If there is anything I can do to help you, please let me know. We have a variety
of fitness options for a wide range of schedules and budgets. In the end there is only one thing that matters, which is getting you the results you are looking for.

Get serious about your results and begin the last weight loss program that you'll ever do!

Press on!

Your Ultimate Body in a 3 Letter Word?

For the last year-and-a-half we have had two sites located on MeetUp.com for our Saturday boot camp and a second group for our Sunday hiking group.

When people join one of these groups they are required to answer a series of questions about their current habits, fitness goals, and current state of health. They are also required to post a head shot. So you would think that if someone were to go to all that trouble, you would assume that they would at least attend one event, right? Apparently that's not the case. You see we have almost 200 members in our hiking group and only about 40 have actually attended an event. I can't help but ask myself, "Why would dozens and dozens of people join a group and then not participate in a single event?" The best answer I can come up with is, "Because it is human nature to behave that way."

"People do not lack strength, they lack will."
~Victor Hugo

If you join a group and don't show up, then what do you do with your time? What is more important that requires your attention? Where else have you made a commitment and chosen not to "show up"? Is it at your job? Is it as a mom, or a dad? I sure hope not! We sign on for life roles voluntarily all of the time. But that doesn't mean that we actually put forth the best effort into that role. What does it mean to actually show up?

If you asked Woody Allen that question he'd say that "80% of success is just showing up." Thanks Woodman, but then again you're a humorist, now aren't you?

The take home point I want to get across is this. Stop and think about all of the responsibilities you have in your life. If you had to make a list and prioritize them, I'll bet you could. I challenge you to do exactly that. Make a list of all the things you are responsible for and that are important to you and then put them in order of priority. What this means is that the items at numbers 1, 2, and 3 are the top things that you value in your life.

You see, I've met thousands of people in my life who would swear on a stack of bibles that their family is number one. But when we show them where they spend the majority of their time, family is far from number one. That's why a list is a good place to start. See where your health and fitness fit into your list. Is it in the top three? If not, where is it? Are your actions and behaviors in regard to your health and fitness in sync with where it is on your list? Remember, you can always re-prioritize your list and you can also change your actions. It gets down to what you value most.

People that join gyms, health clubs, etc. and never go are not invested in the outcome. Sure, they SAY they want to get fit, but they either don't know what that takes, or they are just not willing to make the commitment and sacrifices necessary in order to have better health and a leaner physique.

So what can you do to make your health a higher priority?

Find your WHY. This is a very powerful word. One of the most compelling things anyone can do to change their LIFE is to find deep emotional reasons as to WHY they need to DO something. Everything we do can be put into one of two categories. The first category is SHOULD DO. The second is MUST DO. Here's few examples of SHOULD DO items.

I should eat right.
I should exercise.
I should drink more water.

The items in the SHOULD category are only there because you don't have a strong compelling reason to have them be MUST DO items. So lets say you go to the doctor and he gives you very bad news about your health. He tells you that if you want to live more than three months, you need to change your life and eat right, exercise, and drink water. This one event probably scared the bejeezus out of you and beginning immediately you are going to turn over a new leaf. Your new MUST LIST now reads:

I must eat right.
I must exercise.
I must drink more water.

And you will because you now have strong compelling reasons WHY you MUST absolutely do these things. Without your life, the things that you value won't mean diddly squat, so you will do what ever it takes to get back to health.

If you don't have strong reasons that are driving you to succeed at whatever it is you want in life, you won't succeed. Your health and fitness are two items that are very easy to take for granted because they don't appear to change very quickly and as a result we adapt to the ongoing decline of our health and the expansion of our waistlines.

Not to mention, the increase in our total serum cholesterol, increasing blood pressure, elevated blood sugar, increasing aches and pains, heart burn, elevated stress, back pain, trigger points, arthritis, and the list goes on and on. But it doesn't have to be this way.

Find your WHY, and just maybe you'll find your WAY.

Press on!

It's Not About The Gym, It's About Life!

I've been out shoveling snow for two hours already and I'm only 2/3 done! This is a photo I took this morning with my iPhone from my kitchen, overlooking the deck into my back yard. We got about 15 inches of snow!

When I came in to take a break from shoveling I was dehydrated and my tee shirt was soaking wet. Wow, what a workout! BTW, I made a point to switch hands and shovel on both sides of my body so as not to over work my dominant side. I have learned from many years that this is the best way to not hurt yourself and to help prevent muscles imbalances. And trust me, I have burned a LOT of calories this morning.

So what does boot camp and shoveling snow have in common?

1. For starters. If you come to boot camp, you'll have no reservations about shoveling snow in the future. If you think shoveling snow is an activity for "hired help" then you are clearly missing the big picture.

You see, our bodies were built to work and function at a high level. Technology has allowed us to change the way we work, but most importantly it has changed the way we think about work. As a result of this type of thinking we make choices about what we are going to do, and what we are not going to do based on the
way we think.

The take home point I want to leave you with is this. If you desire change, you need to change the way you think, because ultimately you will then make changes about what you will do. In the end, it's the daily habits and choices we make that move
us forward.

We're getting older with too many aches and pains because of what we DON'T do. Shoveling snow is a great activity and great way to get your body working the way it was meant to. But, if you are a sedentary individual, be very careful as shoveling snow is hard work and there are statistics on the amount of heart attacks people get from snow shoveling.

2. Boot camp prepares you for strenuous activities.

3. Boot camp builds your confidence about what you can and can't do physically.

4. Boot camp teaches you how to move correctly, i.e. squat, lunge, push, pull, etc.

5. Boot camp gets your body moving in dynamic ways that you would never most likely not experience.

6. Boot camp will allow you to grow older yet maintaining a great range of motion, flexibility, extensibility, and strength.

In addition to shoveling snow, don't overlook carrying groceries and laundry baskets, chopping some firewood, raking leaves, cutting the lawn, washing your car, etc. Any physical activity you can do will help you help yourself and keep your body fit.

Boot camp class tomorrow morning, 7:30am. Please RSVP. In spite of the low numbers from Meetup, our classes are full from other sources. If you want to get in, don't wait! There's only room for 5 Meetup people this week.

http://www.meetup.com/Body-Basics-Fat-Blasting-Boot-Camp/

Be careful out there today!
Larry

Why Are Most Protein Powders Made with Whey Protein?

I get asked this question all the time. So often in fact, I researched the topic and wrote a report titled "Everything You Ever Wanted to Know About Whey Protein".
If you would like a free copy of my report, here is the link.

Whey Protein Report

But if you are short on time, here's a quick video from my colleague Jason Hunter, RD and Director of R&D at Prograde Nutrition explaining why.

http://bodybasics.getprograde.com/whey-protein-questions.html

If building muscle, having a lean body, and speeding up your metabolism is important to you, then adding extra protein into your daily plan is the way to go.

Whey protein has been part of my program for many years. At this point, I consider it a staple in my plan, but it is also a "tool" so-to speak. Like any tool, it is used to get the "job" done with ease a precision.

You see, it can be difficult getting in whole food meals six times a day. Sometimes a whey protein shake is a "meal replacement" for me. Sometimes half a shake is a snack. Quite often whey protein is post-workout recovery nutrition too.

When I question my boot campers and private training clients about protein supplementation about 90% need to be educated about what to buy and how to use whey protein as part of their weight loss and nutrition plan.

Watch Jayson Hunter's short video and you will know why Whey protein is so popular. Download my report and I explain in a bit more detail the difference between protein isolates, concentrates, and blends.

Watch Jason's video:
http://bodybasics.getprograde.com/whey-protein-questions.html

Ultimately I recommend that you buy and use whey protein so think of this as a primer to educate yourself so that you know what you are buying and using and why.

Press on!

P.S. To purchase Pro Grade pharmaceutical grade whey protein powder, click here. http://bodybasics.getprograde.com/store.php?page=85