Having a Healthy Holiday Plan is more than just about avoiding weight gain. For most of us this coming month is about avoiding bad habits. Bad exercise habits and bad nutritional habits. There are several studies that suggest creating a habit and making it stick as part of your life can be done in 21 days; just 3 simple weeks of repeating a behavior and it will be part of you. The sad thing is that those studies are talking about how to create a positive behavior (things like doing weekly and daily planning, getting into an exercise routine, or quitting smoking). Those are habits that take some effort to establish.
Bad habits are much easier to establish. From now until January 1st we have about 5 weeks of time. And for a lot of us it is a time where we typically create bad habits. You know what they are; eating too much, eating too often, skipping exercise, making bad food choices.
Five weeks. 35 days of temptation. 35 days of people not judging you for taking a second piece of pie. 35 days of there being a second piece of pie just hanging around.
For many people it is that time between now and New Years Day where they not only disrupt their healthy lifestyles for a month but they set themselves up for continued struggle into the New Year. And we all know that once you have taken a step back in your progress it becomes very difficult to get your healthy habits back. The key is to set yourself up for a healthy holiday by having a plan, not a plan that prevents you from enjoying time with family and friends or a piece or two of pie. I am talking about a realistic, sensible, simple plan for approaching the holidays. You need to establish a mindset that will guide you into the New Year.
I need you to start by asking yourself 4 simple questions.
- Are you having company to your house or are you travelling?
- How many people will be at your destination?
- What is on the menu?
- Where will everyone be exercising?
It is not unusual to have no answer to that last question. You know where you will be, who will be there and what you will be eating. But you have not thought at all about where you will exercise. Most of us want to avoid weight gain and loss of energy over the holiday season. But what happens is we spend hours planning all the details about how we WILL gain weight and no time planning the details of how we will AVOID weight gain. If you have a plan for gaining weight and no plan for not gaining weight, guess what is going to happen. You’re going to execute on your plan and your going to gain weight.
Keep an eye open over the next week for the remainder of my Healthy Holiday Plan series. The next blog posting talks about setting realistic expectations, determining your “cheat days,” and creating the PLAN. Stay tuned….
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Why I Like P90X and Why I Don't (Part 2)
Last week in ActiveBlog I walked you through some of the benefits of the P90X workout system. We talked about providing the convenience of working out at home, a structured program that provides significant variety to your workouts, and measurable, documented results that are posted all over the internet and in numerous "look at me now" YouTube videos.
This week we look at some of the downsides of the program so you can determine if it will work for you.
The Downside of P90X
There are no “off days” in P90X. The 90-day program requires 6 days of intense workouts and 7 days a week of rigid adherence to their nutrition plan. The workouts are not only intense but long. They are typically 60 to 90 minutes in length. Darrell remarked, “At first it seems like an hour a day for 90 days isn’t bad. For someone that hasn’t exercised in years it started to get pretty intense. I worked very hard the first 30 and felt great.”
The nutritional plan is heavy on supplements. If you read back in my blog you will see my thoughts on supplementation. It should be possible for everyone who follows a sensible eating plan to get all the macronutrients, vitamins and minerals they need from a well balanced diet. I have been in the fitness industry long enough to realize that pushing supplements is simply a profit machine for the companies and trainers who do it. P90X is no different. When I met the founder of Beach Body last year at a small fitness industry meeting it was clear to me that their next profit line was the development of more supplements. In fact, that was the essence of the presentation about what was “coming up” for P90X.
P90X requires additional investment. To do the workouts properly at home requires about $500 worth of dumbbells, bands, balls, etc. Unless you have equipment at your home already you will need to outfit yourself with a mini-gym. In addition, you will need to invest in the supplements that go along with the nutrition program.
P90X is not sustainable. Deirdre points out, “This is not a program that you can sustain for a lifetime.” Having worked with many people who have done specific exercise programs and rigid eating patterns it eventually isn’t able to be sustained. There are some program options beyond the first 90 day transformation but maintaining the results will be challenging. For most people their lives are not setup for long term high intensity training like this. It is similar to The Biggest Loser in that it becomes very hard for the losers to keep the weight off when they stop working out for 4 hours a day at a fitness ranch and have to go back to their jobs, families, and daily stresses.
In part III of my P90X blog I will discuss in-home personal training and how it can be used to supplement/compliment a program like P90X or vice versa. Stay tuned for next week's blog.
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
Elevation Boot Camp
www.ElevationBootCamp.com
267.626.7478
"You give us the effort...we'll get you the results."
This week we look at some of the downsides of the program so you can determine if it will work for you.
The Downside of P90X
There are no “off days” in P90X. The 90-day program requires 6 days of intense workouts and 7 days a week of rigid adherence to their nutrition plan. The workouts are not only intense but long. They are typically 60 to 90 minutes in length. Darrell remarked, “At first it seems like an hour a day for 90 days isn’t bad. For someone that hasn’t exercised in years it started to get pretty intense. I worked very hard the first 30 and felt great.”
The nutritional plan is heavy on supplements. If you read back in my blog you will see my thoughts on supplementation. It should be possible for everyone who follows a sensible eating plan to get all the macronutrients, vitamins and minerals they need from a well balanced diet. I have been in the fitness industry long enough to realize that pushing supplements is simply a profit machine for the companies and trainers who do it. P90X is no different. When I met the founder of Beach Body last year at a small fitness industry meeting it was clear to me that their next profit line was the development of more supplements. In fact, that was the essence of the presentation about what was “coming up” for P90X.
P90X requires additional investment. To do the workouts properly at home requires about $500 worth of dumbbells, bands, balls, etc. Unless you have equipment at your home already you will need to outfit yourself with a mini-gym. In addition, you will need to invest in the supplements that go along with the nutrition program.
P90X is not sustainable. Deirdre points out, “This is not a program that you can sustain for a lifetime.” Having worked with many people who have done specific exercise programs and rigid eating patterns it eventually isn’t able to be sustained. There are some program options beyond the first 90 day transformation but maintaining the results will be challenging. For most people their lives are not setup for long term high intensity training like this. It is similar to The Biggest Loser in that it becomes very hard for the losers to keep the weight off when they stop working out for 4 hours a day at a fitness ranch and have to go back to their jobs, families, and daily stresses.
In part III of my P90X blog I will discuss in-home personal training and how it can be used to supplement/compliment a program like P90X or vice versa. Stay tuned for next week's blog.
Paul
Paul Dziewisz
Active Personal Fitness
www.ActivePersonalFitness.com
Elevation Boot Camp
www.ElevationBootCamp.com
267.626.7478
"You give us the effort...we'll get you the results."
Monday, November 9, 2009
Will You Go “All-in” to Get What You Want?
The last two World Series are near and dear to my friends here in Philadelphia. In 2008 the Phillies prevailed over Tampa Bay in five memorable games. And this year the Yankees took the title. Both series turned on a single memorable play made by an outstanding player who took a moment and decided they were going to make a difference…THE difference.
The recent popularity of professional poker has made many of us familiar with the term “all-in.” That one moment, faced with an opportunity to win a big poker hand, when the player chooses to bet all of their money. Win the hand and collect your riches, lose the hand and you are not only out of the game but flat broke.
Chase Utley and Johnny Damon chose to go “all-in” at a key moment. Their split second decision could change the series in their favor or turn the tide against their teams. We’ll discuss the result of their decision in a moment. The point is their mindset at the big moment. They choose to go for it, push in all their chips, and make the difference for their team.
For Damon, he stepped to the plate with the score tied in the crucial game 4 of this year’s series. After a fantastic at bat Damon reached first base with two out in the top of the ninth. But it is what Damon did next that turned the tide of the series. In the process of stealing second base Damon realized in a split second that no one on the Phillies was covering third. With the player holding the ball only one foot away from him, Damon went “all-in” and began running to third. If he made it the Yankees would have a great chance to take the lead. If he made an out the Phillies would come to the plate with the game tied. One moment, one decision, be a hero or be a goat. Damon outran Feliz and was safe at third. He scored shortly after. The first of three runs the Yankees would score in the top of the ninth on their way to a decisive game 4 victory.
http://mlb.mlb.com/media/video.jsp?content_id=7113113
Last year it was Utley in the spotlight in game 5. In a tie game with two out in the 7th inning Utley fielded a difficult ground ball up the middle. He could not get the runner at first, but rather than settling for stopping the ball he decided to fake a throw to first. The runner coming around third base went for the fake and ran home. Utley unleashed a perfect throw to get the runner at the plate. There should have been runners on first and third with two out. Instead, Utley got the third out and the Phillies took the lead later in the game and went on to win the World Series.
http://mlb.mlb.com/media/video.jsp?content_id=3653322
Most of us are satisfied to steal second base. Most of us would be happy with just stopping the ground ball. And most of us won’t be world champions because of it.
These lessons apply to your exercise and fitness as well. I’ve talked a lot in the past about people who “mail it in” during their workouts. Their intensity level is low; they are going through the motions; they are satisfied with just being at the gym. They are okay with stopping at second base. They wouldn’t think to throw the runner out at home. Why would they when it is so much easier to only bet a few of your chips?
The problem is that the less you put into it, the less you get out. Damon and Utley made THE difference, not just for one play, but for the whole championship. They put themselves on the line; they pushed in all their chips; they reaped the greatest reward.
You can do the same, you should do the same. When you show up at the gym, make the decision to go “all-in.” Put in the most effort you can. Seize the moment and burn more calories, run faster, lift more, reduce your rest time, learn a new exercise, up your intensity, go to third base, throw the runner out at home. Give yourself a chance to get great fitness results.
The recent popularity of professional poker has made many of us familiar with the term “all-in.” That one moment, faced with an opportunity to win a big poker hand, when the player chooses to bet all of their money. Win the hand and collect your riches, lose the hand and you are not only out of the game but flat broke.
Chase Utley and Johnny Damon chose to go “all-in” at a key moment. Their split second decision could change the series in their favor or turn the tide against their teams. We’ll discuss the result of their decision in a moment. The point is their mindset at the big moment. They choose to go for it, push in all their chips, and make the difference for their team.
For Damon, he stepped to the plate with the score tied in the crucial game 4 of this year’s series. After a fantastic at bat Damon reached first base with two out in the top of the ninth. But it is what Damon did next that turned the tide of the series. In the process of stealing second base Damon realized in a split second that no one on the Phillies was covering third. With the player holding the ball only one foot away from him, Damon went “all-in” and began running to third. If he made it the Yankees would have a great chance to take the lead. If he made an out the Phillies would come to the plate with the game tied. One moment, one decision, be a hero or be a goat. Damon outran Feliz and was safe at third. He scored shortly after. The first of three runs the Yankees would score in the top of the ninth on their way to a decisive game 4 victory.
http://mlb.mlb.com/media/video.jsp?content_id=7113113
Last year it was Utley in the spotlight in game 5. In a tie game with two out in the 7th inning Utley fielded a difficult ground ball up the middle. He could not get the runner at first, but rather than settling for stopping the ball he decided to fake a throw to first. The runner coming around third base went for the fake and ran home. Utley unleashed a perfect throw to get the runner at the plate. There should have been runners on first and third with two out. Instead, Utley got the third out and the Phillies took the lead later in the game and went on to win the World Series.
http://mlb.mlb.com/media/video.jsp?content_id=3653322
Most of us are satisfied to steal second base. Most of us would be happy with just stopping the ground ball. And most of us won’t be world champions because of it.
These lessons apply to your exercise and fitness as well. I’ve talked a lot in the past about people who “mail it in” during their workouts. Their intensity level is low; they are going through the motions; they are satisfied with just being at the gym. They are okay with stopping at second base. They wouldn’t think to throw the runner out at home. Why would they when it is so much easier to only bet a few of your chips?
The problem is that the less you put into it, the less you get out. Damon and Utley made THE difference, not just for one play, but for the whole championship. They put themselves on the line; they pushed in all their chips; they reaped the greatest reward.
You can do the same, you should do the same. When you show up at the gym, make the decision to go “all-in.” Put in the most effort you can. Seize the moment and burn more calories, run faster, lift more, reduce your rest time, learn a new exercise, up your intensity, go to third base, throw the runner out at home. Give yourself a chance to get great fitness results.
Thursday, November 5, 2009
Why I like P90X and why I don't
It is one of the most popular fitness infomercials of all time. Thirty minutes of sexy bodies (and their less sexy “before” shots), cool looking exercises, high spirited trainers, and sleek looking videos all stand in front of a well-conceived fitness program.
P90X sells 10s of thousands of copies of their fitness and nutritional programs all over the world. They claim they can transform your body in 90 days. They tell you it won’t be easy (nothing worth doing ever is). They tell you if you work hard you can look like the testimonials they flaunt from beginning to end. They talk about “muscle confusion” and high intensity training (though they didn’t really invent any of those concepts). But they did package them nicely.
If you have followed my postings long enough you know I am not a big fan of fitness infomercials. Usually they deliver an overpriced gadget that is only a small part of your fitness solution. The electrodes you attach to your body will not shock you into getting a six-pack. The Gazelle is a way to do cardio but not the only way, and certainly not the most effective.
So does P90X work? I reviewed the program and interviewed two people who have used it. Here is what I found. We’ll start with the good, move to the bad, and then talk about using personal training to help keep you motivated and accountable.
The Good Stuff
P90X first and foremost provides convenience. It allows you to workout in your own home, avoid the travel time to and from the gym (and all the social distractions that happen when you are there) and gives you the flexibility to do it where and when you want.. I’ve built my in-home training business around this very concept. Many people need convenience and flexibility in their workout programs due to the demands of their kids, careers, etc.
P90X will get you results….if you commit to it. It is a plan for working out that cannot help but get you results based on the amount of time it requires (see “The Bad Stuff” in my next blog post). Darrell from Buffalo, NY reports that the first 30 day cycle helped him “lose his gut”. “I look great, I lost 7 lbs, my abs are starting to show and my situps, pushups and pull ups are off the charts compared to day 1.”
P90X provides variety. Regularly varying your activities is essential for fitness results. The constant changes in workouts from yoga to kickboxing to strength training to plyometrics will keep you interested and challenged. According to Deirdre from PA, “For those who were athletes, this is a fantastic program - it will put you back to the days of practice.”
P90X gives structure. Many people need guidance to know what to do and when to do it. The program provides this with strict guidelines on what to do each day. If you are someone who benefits from a structured program this can keep you on task to your goals.
In my next blog post we will look at several drawbacks to the P90X program including the significant amount of time required, the heavy role supplements play in the nutritional program, and the sustainability of this type of approach over the long term. Stay tuned….
P90X sells 10s of thousands of copies of their fitness and nutritional programs all over the world. They claim they can transform your body in 90 days. They tell you it won’t be easy (nothing worth doing ever is). They tell you if you work hard you can look like the testimonials they flaunt from beginning to end. They talk about “muscle confusion” and high intensity training (though they didn’t really invent any of those concepts). But they did package them nicely.
If you have followed my postings long enough you know I am not a big fan of fitness infomercials. Usually they deliver an overpriced gadget that is only a small part of your fitness solution. The electrodes you attach to your body will not shock you into getting a six-pack. The Gazelle is a way to do cardio but not the only way, and certainly not the most effective.
So does P90X work? I reviewed the program and interviewed two people who have used it. Here is what I found. We’ll start with the good, move to the bad, and then talk about using personal training to help keep you motivated and accountable.
The Good Stuff
P90X first and foremost provides convenience. It allows you to workout in your own home, avoid the travel time to and from the gym (and all the social distractions that happen when you are there) and gives you the flexibility to do it where and when you want.. I’ve built my in-home training business around this very concept. Many people need convenience and flexibility in their workout programs due to the demands of their kids, careers, etc.
P90X will get you results….if you commit to it. It is a plan for working out that cannot help but get you results based on the amount of time it requires (see “The Bad Stuff” in my next blog post). Darrell from Buffalo, NY reports that the first 30 day cycle helped him “lose his gut”. “I look great, I lost 7 lbs, my abs are starting to show and my situps, pushups and pull ups are off the charts compared to day 1.”
P90X provides variety. Regularly varying your activities is essential for fitness results. The constant changes in workouts from yoga to kickboxing to strength training to plyometrics will keep you interested and challenged. According to Deirdre from PA, “For those who were athletes, this is a fantastic program - it will put you back to the days of practice.”
P90X gives structure. Many people need guidance to know what to do and when to do it. The program provides this with strict guidelines on what to do each day. If you are someone who benefits from a structured program this can keep you on task to your goals.
In my next blog post we will look at several drawbacks to the P90X program including the significant amount of time required, the heavy role supplements play in the nutritional program, and the sustainability of this type of approach over the long term. Stay tuned….
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