Where Are You?

It's a simple question, but let me be more specific.

Where are you...

• in your fitness,
• in your diet,
• in your personal commitment,
• in your self discipline
• in your LIFE?

Where ever you are, are you where you want to be?

Here's an interesting view of human nature.

There is one's "intention" and then there is one's "action". Everyone has good intentions. For example, nearly everyone I know has started a diet or a fitness
program at one time or another. That part is easy.

You might say to yourself, "I'm going to go to boot camp and finally get fit". That's the having good intentions part. But having good intentions won't get you in great shape. That part takes action.

ACTIONS are very different. Let's say you intend to take a Free Trial Boot Camp class, or come to a Saturday morning boot camp, or join us on a Sunday morning hike, but week after week, you never make it to an event.

So what happened?

On Saturday morning you couldn't get up, or just decided to sleep in. Perhaps you wanted to do something else altogether. Perhaps you live farther away than you realized. What ever your reasons, there is a "disconnect" between what you intended to do and what you actually ended up doing.

There are many of you who have attended boot camp and some of you have traveled from a great distance to do so. I am so very appreciative of your energy and drive and I wish you much success in all of your fitness endeavors. In short, you rock!

Many of our Saturday boot campers have been dedicated and solid athletes too. Always a pleasure to have you join us when ever you can. And many of our daily boot campers are long term dedicated members that are also my friends and "family" at this point.

For those of you who have been intending to come to boot camp, but have not yet taken action I have a small favor to ask of you. Write to me. Yes, please write to me and tell me any or all of the following.

1. Why you have never attended a boot camp.

2. What you expect or need from a fitness program.

3. What can I do to help you?

I have two main objectives. First is to get people into awesome physical shape. Second is to have them become raving fans about our program and tell the world!

But I can't do that unless you show up. So let me hear from you! To our newest members Jessica, Ricardo, Denise, Amy Arup, and Domenick, I want to hear from
you too!

I want to share with you something from my own life's experience. You see at one time I was a mess.

I was 35 pounds "over fat" with bad knees, a bad back, and a bad disposition. In short, I was miserable. You see, life had not turned out as I expected and I blamed

people and circumstances for everything. I was also a complainer. BTW, have you ever complained or blamed someone else for something? Right, silly question.

One day it dawned on me that no one was going to show up, take me by the hand and lead me to a solution. I eventually developed enough pain in my mind and body
that I absolutely had to change. I could no longer go on living this way. I was terrified when I realized that it was up to me and only me if I was going to change my life.

Common sense told me to get some exercise, so the first thing I did was join a gym and begin to work out. It was a slow and painful start, but within a few months
I began to feel better. Boy was it hard. My shoulders felt like they were 90 and my knees were on fire. I injured myself multiple times too. But the one thing that kept
me going was that in spite of the pain, I felt good inside. I had a renewed vitality. There was something chemical going on in my body and my brain and I wanted more of it.

Here it is 12 years later. I am a full time fitness professional with my own business and connecting with people. I'm far away from where I started and life gets better all the time.

You have a story too. Maybe you are where I was, or worse. Maybe you think no one cares. Some one does care and that someone is the most important person in your life. IT"S YOU SILLY! And BTW, the person who looks me in the eye and says, "NO Larry, I really don't care" is either lying to me, themselves, or both.

The next thing you need to do is make a decision, a decision to change once and for all. No more BS. It's time to stop making excuses and start getting BUSY getting

results. Making a decision is HUGE! Don't underestimate the power of it. It's also an "action" :-)

Once you make that decision, send me and email and tell me that you have once and for all decided to stop and get off the merry-go-round. I'll read your email and I'll personally write back to you. I really do care that much.

Then, plan on coming to a Free Trial Boot Camp or a Saturday morning boot camp. Plan on it being challenging. Plan on being sore and feeling uncomfortable at first.
But also, plan on transforming your health and your life.

Think you've got it tough?

Our new trainer Andrea was once 310 pounds. I kid you not. Now she is a force to be reckoned with. She is also training to be a body building competitor! How awesome is that? Talk about doing a 180!

Andrea's journey is one of triumph. She is a strong willed and determined woman who has faced her fears and found the courage and tenacity within herself to
change her life. Her story is nothing short of amazing.

I'm not trying to impress you, I'm trying to impress upon you that Andrea is just like you. I am just like you. If we can overcome our adversities, so can you. And now you will have the benefit of our experience to help you along the way.

A good place to begin.

- Believe in yourself.

- Believe you can do this. (because you can.)

- Believe that we have a system that works, (because we've proven it over
and over again)

- Begin and follow through.

If you want our help, we're here for you. As we move into 2010 our members will be comprised of individuals who want health, a dynamic life, and an awesome body.

So now where are you?

Press on!

Why Too Much Cardio Makes You Fat!

Steve Maxwell, age 56

This is a great article from my colleague Steve Maxwell, who at 56 years old is in better shape (and I mean true genuine, functional fitness, not just appearance / bodybuilding nonsense) than most of us could ever dream to be.

In this article Steve explains in detail why performing too much aerobic activity is counter productive and can actually be bad for you. In fact, he gives us ten very compelling reasons why he doesn't do any aerobics himself.

There's a group of individuals I have come to refer to as "over aerobicisers". In my ten years of experience as a personal trainer and coach I've run into many people who are addicted to their aerobic activities. And the more they do the better. There's often a pattern for many where they evolve from casual joggers into marathoners and triathletes. I keep seeing this more and more with adults over age forty as well. In my observation there's also been a pattern that they share. It's not completely consistent, but generally these are some of the common traits.

- Are happy with their scale weight.

- Look good in clothes, but they have fat deposits in places they can't get rid of.

- Crave starchy carbs and justify eating them because they believe they can burn off the extra calories.

- The women prefer not to wear bathing suits, especially the two-piece styles.

- Are frustrated as to why more aerobic activity is not working for them.

- Love the way they "feel" from their time spent running, biking, or swimming.

- Feel "off" when they can't run, bike, or swim.

- Are very often resistant to the idea of changing their fitness program to one focused on resistance training without their aerobic activities.

In my fitness programs we've always focused on "muscle first". But if strenuous exercise is too challenging for you, I recommend walking as a great way to burn fat, especially if you have the time.

I enjoy hiking as not only a great way to burn fat, but a wonderful way to experience nature, slow things down a bit from the hectic pace of the work-week, and also a way to enjoy the company of friends. That's why we hike every Sunday as part of our program. If you live in the area, please feel free to join us! http://www.meetup.com/Body-Basics-Burn-the-Fat-Hiking-Group/

So, if you perform a lot of aerobic activity, and in spite of it you're still fat, please read what Steve Maxwell has to say in the article below. And you just might want to pass this on to some of your friends too!

Press on!
Larry

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10 Reasons Why I Don't Do Aerobics
By Steve Maxwell

I spend my days at a corporate gym. It's a sweet gig and a temporary livelihood.

One morning, while observing a female member endlessly running the treadmill-to-nowhere-fast, I realized I see the same people returning day after day, iPods silently blaring or, worse, mindlessly captivated by one of the ten wall-mounted television screens, while grinding away on those steppers and treadmills.

The drudgery of their *Sisyphean tasks compels their attempts to lose self-awareness by inundating themselves with external stimuli. Often, their bodies reflect this lack of self-awareness in skewed gaits and other imbalances. (Editor's Note: *Sisyphean task - This phrase describes any seemingly interminable or impossible job.)

These same people come in religiously to get the feel-good fix, believing somehow their mindless, movement addiction is in some way benefiting them. Interestingly, they stay fat, show no progress, and sometimes even get fatter, especially after holidays. Most of these people are loathe to touch a weight, much less engage in any kind of productive strength-training. You see this same phenomenon in gyms all over the country.

Some will say, "Well, some exercise is better than none." But I say, if you're going to spend the time, why not produce something worthwhile?

But first, what is aerobic exercise?

Any steady state locomotion elevating the heart rate into the zone for twenty minutes or more. The zone is determined by formulas based on age and resting heart rate. Now, ten reasons why it not only doesn't work but is a poor use of exercise time:

1. Oxidative Stress
Which causes a breakdown of tissues. It also predisposes one to cancer
and heart attack.

2. Elevated cortisol production
Which causes a breakdown of muscle tissue and increases fat storage or depot fat. People do aerobics to alleviate stress yet end up creating more stress.

3. Lowered testosterone and HGH levels
For men, aerobics are a form of chemical castration. Low T-levels are associated with lowered libido, depression, anxiety, increased body fat and decreased muscle tissue. This contributes to muscle-wasting and lowers the basal metabolic rate.

4. Increased appetite and a tendency toward binge eating patterns
Aerobic exercise makes people hungry!

5. Excessive Muscular Fatigue
Making it difficult to do other more productive forms of activity. Aerobics creates muscular weakness.

6. Conversion of fast-twitch muscle fibers to slow-twitch
The loss of fast-twitch muscle fibers contributes to aging and the loss of explosive power and speed. People become slower and slower.

7. Burns a relatively small amount of calories vs. the time spent
One large meal completely offsets the pitiful amount of calories burned in an hour aerobics session.

8. Overuse injuries to the feet, ankles, and knees from excessive,
continual force transmitted throughout the body
This is exacerbated by over-engineered running shoes which cushion the feet in such a way to create a neural amnesia.

9. Shortening i.e., deformation, of the muscle tissue from repetitive
mid-range (partial range) movements
This creates inflexibility, immobility, and muscle imbalances. Besides being tight, the bodies postural alignment becomes compromised. Aerobics create tight, inflexible bodies that are in chronic pain.

10. Adrenal burnout
A consequence of the "feel good" neurotransmitters which also stimulate the release of adrenaline. Adrenaline is the fight or flight hormone. Excessive adrenaline creates an addictive response and people going routinely for the so called "high" of running end up with adrenal burnout, e.g., chronic fatigue and depression.

Dr. Kenneth Cooper, the father of aerobic exercise (and the person who coined the term) completely recanted his assertions regarding aerobic exercise. After observing a disproportionate number of his
aerobic-enthusiast friends die of cancer and heart disease, he reversed his ideas on the benefits of excessive aerobic exercise. He now claims anything in excess of 20 minutes has greatly diminishing returns. In fact, he's now an advocate of scientific weight training.

In strength and health,
Steve Maxwell

To contact Steve Maxwell go to - http://www.maxwellsc.com/

"But Larry...!"

What is it that makes some people successful while others keep chasing it wondering why achieving the things they want in life are always beyond their reach?

It's not talent.

It's not genius.

Give up?

It's diligence.

People that are successful focus on tasks and do them with "diligence".

Here's the Wikipedia definition.

"Diligence is a zealous and careful nature in one's actions and work. Decisive work ethic. Budgeting one's time; monitoring one's own activities to guard against laziness. Putting forth full concentration in one's work."

If you have obstacles, you might never even get in the game. Here's a common challenge I have heard consistently over the years and it's this:

"But Larry, I don't have the time."

There are some people that literally don't have the time, but most people are simply wasting time. In essence, they value other things. Let me ask you a simple question. Do you ever watch TV at night? Millions do, and why not, there are some very good shows on television. But it could be costing you big time. (And if it's not TV, it could be the internet, video games, etc.)

But isn't watching TV really a reward for all the hard work you do all day? You really do deserve to kick back, grab the remote (if it's available) and lose yourself in a good movie, catch up on your soaps, a sporting event, a cooking show, or learn "What Not To Wear"!

Look, I'm not against TV. But, I am against TV if you watch it for two hours a night and you tell me you have no free time. Even one hour a night is a is costing you, as you could be exercising.

"But Larry, I'm also too tired at night to workout".

I feel for you, I really do. I know it's hard being you. Many of you have challenging careers, take care of kids, take care of parents, own a business, run a home, coach a team, and the list goes on and on. I understand completely, but I'll tell you this.

SO WHAT? That's right, so what?

Everybody has challenges that make them tired at the end of the day. But here's something you may not realize. Everybody has everything in their lives that they value most from the clothes they wear to the cars they drive. If it's a "high value" item, good, or service, you've got it. By "high value" I don't mean high-priced. I mean on a scale of one to ten, the things you value are closer to ten. So if working out at night is not for you, then make sure you go to bed earlier so you can get up earlier, AND WORKOUT!

Yes, this change will be hard and you won't like it, but do it anyway because the benefits outweigh the discomfort. In time, you'll be glad you toughed it out as you'll have more energy and you'll lose weight. And once you make getting up early and exercising a habit, you'll be hard pressed to let it go.

People that are fit may not be wealthy and yet they may make sacrifices to belong to a gym, hire a personal trainer, or come to boot camp.

Why is that?

Because they value their health and they care about the way they look. Well, the way they look naked anyway. (However, some of us do need to watch "What Not To Wear") Quite simply, exercise and nutrition is a higher value priority in some peoples lives.

Now I realize I might be ruffling a few feathers here, but some of you need to know this. If you are struggling with your weight, month after month, year after year, the problem is most likely in the choices you make which is driven by the way you think about the choices you make. A good place to begin is to change the way you think about exercise and nutrition.

"But Larry, I don't like to exercise."

I understand. Exercise is hard work and since you were born a princess, you really should be excused from performing hard work. After all, isn't that what skilled labor is for? Perhap you could hire someone to lift your weights, perform your cardio, and eat correctly for you! (did you catch the sarcasm?)

Before I go on let's make sure you do not have any health related issues. Sometimes people struggle for years and never realize they have an underactive thyroid for example. You might want to consider seeing a medical doctor.

With that disclaimer out of the way, let's assume you are healthy, and you are still struggling for much too long. Nutrition is so often the missing link. Every time you eat something ask yourself this question. Am I bored, upset, just hungry, or am I eating to boost my metabolism and improve my health? Eating is an opportunity to do something healthy, or not. If you are eating extra food for "extra" reasons, you are most likely eating too many calories.

A little planning can go a long way.

When you go to bed at night, do you think about the next day and factor in your exercise routine? Do you have a contingency plan? How do you feel about yourself if you miss a workout? How do you feel about planning your meals? Does it all seem too overwhelming? How often do you find yourself skipping breakfast? How often do you find yourself picking up dinner at Quiznos or Panera Bread? Ouch, I bet I hit a nerve there.

Well, once again you are right on the money. This actually is very challenging.

The fact of the matter, the crux of the biscuit, the very bottom line is this... People that are successful at anything are successful because they are willing to do what other people won't do. They want the end result bad enough that they are willing to change their lives (drum roll please) AND STILL BE UNCOMFORTABLE. (see make sacrifices)

They will skip watching TV (or watch a lot less)
They plan their meals, meetings, work, play, etc.
They exercise daily and factor it in to the day.
They want something bad enough and make sacrifices and stop making excuses.
They write down what they want to achieve.
They educate themselves about whatever it is they want to achieve.
AND THEY LOVE BOOT CAMP! - Sorry, I couldn't resist :-)

No, I can't sugar coat this for you. This is simple, but it's not easy. Most people that travel down the road of health and fitness wander aimlessly. I am just a guide with a map. "Come follow me, I'll show you the way."

I absolutely love it when someone comes along and just gets it. They know that they want to be lean and fit, so they hire me as their coach. They follow the plan they lose fat in record time. Sure it makes me look good as a fitness professional, but truth be told, they deserve all the credit and they are the one's who look great!

Successful people:

Know what they want.
Take action.
Follow through with diligence.
Don't quit.

~~~~~~~~~~~~~~~~~~

Let's start at the beginning. In order to improve your body composition, you need to exercise and eat right. Unfortunately that's just too much of an over simplification. Exercise and eating right means something different to everybody. So I'll do my best to make this easy for you.

I've got two options for boot camp that are both also great deals. You get more value than you pay for. But if you actually follow my plan and incorporate some of these success formula traits at the same time, the results could be worth 1000 times your financial investment.

What you "Value Most" will always determine your decision.

I came to value health and helping people so much that I changed my life and my career to do what makes me happy. Try to imagine what motivated me. I'll tell you this, it wasn't inspiration, it was desperation, massive doses of it too. There were literally dozens of reasons why I needed to change my life. It didn't happen over night. It's been a seven year journey since I had the first thought when I connected with my passion for fitness.

Decide what you want to change in your life and go for it.

Don't worry about getting it perfect, just get it going!

Exercise hurts so good

This week was a good one for workouts. I introduced a "300 Style" workout and got some terrific feedback from boot campers. The "feedback" was in the form of ..."name a body part" followed by, IS KILLING ME! Believe it or not that's a compliment!

I often wonder what it is about us crazy exercise "enthusiasts" that we enjoy sore muscles. Actually it's more of a love-hate relationship for me. Having sore muscles let's me know that I pushed myself hard enough to know that my muscles were stimulated and sufficiently overloaded. This means more calories burned and lean muscle growth. That's the love part.

The hate part is the pain I feel after a heavy squat workout, where my legs and butt are punished to the point where just trying to get up from a chair (or the toilet for that matter) is painful. I know you are laughing with me, right?

Still, I believe the love part wins out. I think it's because our brains rationalize the pain we feel after exercise as the price we have to pay for letting our bodies get out of shape. It's also the price we have to pay to "earn" our improved shapely physique. It's not a conscious process, we just accept it as part of the deal.

Of course there are many people who don't like the muscular discomfort and quit. Personally, I feel for these individuals. I know if they just hang in there for a few weeks, they'll be so very glad they did. The benefits are so worth it. If you are one of those people and you are reading this, please try again. Just start more slowly and progress gradually. It's the too much, too soon exercisers that often give up. And can you really blame them? The limbic part of the brain codes anything that is new and different as "bad and wrong". What follows is the brain equates exercise with pain, and well, you know how this story ends. It saddens me when I see people who have passed through boot camp. They come for one session expecting miracles and then just give up. I know, because I often see some of these individuals around town months later and they are often, well, a lot fatter.

Another thing I've noticed is that we like to share our pain with others. It's cool to let others know we hurt too! No one likes to hurt alone, and more importantly no one likes the person who kicks it hard and doesn't hurt at all. What's with that? I guess we all secretly want to be one of those fortunate few. Hey, if you were thinking that person is me, guess again! To prove my point, we often have a week off in between each boot camp, right? Well, I use that week to organize, write, work on marketing, follow up phone calls, etc., and I rarely work out. After just one week off, I can feel the effects of my workouts when the next boot camp starts. In only a week!

But what does it mean to you? Care to comment? By all means please do!