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The Fitness Almanac Weekly - Issue #15 |
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Motivation
What's Holding You Back?
By Ralph S. Marston, Jr. at http://dailymotivator.com
What things are holding you back, preventing you from reaching your full potential? We tend to avoid thinking about such things, because they can be painful. Or we blame our troubles and lack of progress on someone else. Avoiding the real issue may "feel" better at the moment. Yet it does nothing to move us forward.
The moment you honestly and clearly face your limitations, you begin to transcend them. Yes, it involves effort to work on your shortcomings. In the end, though it will be less effort than you would spend continually working against them.
Discovering your limitations gives you a powerful opportunity to be more effective. Once you remove something that's holding you back, you're finished fighting it. That gives you more energy to put into achieving your goals.
Take a good, hard look at your fears, your assumptions, your weaknesses. Admit them, and put your effort into overcoming them. It will pay a lifetime of dividends.
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Fit Tip
Eat a Good Post-Workout Meal
The snack or meal you have after your workout is the most important of the day, as it provides the fuel your body needs to maximize the time and energy you put into your routine. Equally important, it helps deliver important nutrients to your muscles. Your post-workout meal should contain the following:
1. A lean complete protein, such as chicken, fish or whey protein
2. Only a little fat (preferably unsaturated)
3. A complex carbohydrate, such as fruit, oatmeal, rice cakes, potatoes, etc. – preferably one that is “natural,” not processed.
Why lean protein? During a brief window of opportunity after your workout, protein synthesis occurs at the highest rate. This is due to the micro-trauma (broken-down muscle tissue) that occurred during the workout session. Complete recovery can only take place if you provide your muscles with a large supply of amino acids from protein foods or supplements within 60-90 minutes after the workout, then every three waking hours thereafter until complete recovery is achieved. Whey protein is the very best post-workout food because it is so rapidly absorbed, and it has the highest efficiency ratio, or availability to the body, of all the protein sources.
Why only a little fat? When choosing a post-workout protein source, you should select one that is relatively low in fat, i.e., less than 10 grams per serving for most people. This is not the best time for a big steak or other high-fat, protein-rich food. Fat slows the absorption of the protein and the carbs.
Why complex carbohydrates? During your training session, you deplete your muscle glycogen (stored carbohydrates) and you must replenish it promptly for complete recovery and to ensure that you are supplied with energy for the next training session or activity. Complex, natural carbs such as brown rice, potatoes, rice cakes, yams, oatmeal, fruit, etc., are good choices for after your workout.
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Testimonial
"More money is wasted every January with 'New Year's Resolutions' than any other month of the year...why is that? Lack of results - and then - human nature persuades us to quit what we started. Online training, the newest fad? Not with GHF...it's not a fad at all, but rather a very effective, affordable way to achieve the results you're looking for!
With only two months on their program, I had results that I could not only see, but the kind of amazing results I can hear as well (as I walk by people). Why is GHF's online fitness program so incredibly effective? To be successful, you need the personal guidance and expertise of personal trainers to teach you how to get the best possible results. The problem though is that only a very select few can afford to have their own trainer to develop a program for them and answer all their questions.
Fortunately, with GHF's online fitness program, you can get everything you need to be successful at a mere fraction of the cost...and you have an entire team of very qualified experts in every imaginable health-care specialty! With GHF I received the fast, personal assistance I needed to set up a VERY EFFECTIVE home gym and personalized program that produced amazingly quick results with only three hours a week of working out. And I spent far less money on equipment and GHF membership than I would if I were to sign a contract for a gym and pay a personal trainer (for even just one session)! GHF's program is an incredible value!
My before picture was taken just 2 months ago, after leaving the military of 11 years. While on your program, I've gained almost 20 pounds of muscle!! I seriously over-trained! GHF showed me how to make my workouts much more effective without endless time spent working out or on crazy diets. I have exercised all my life and also trained others. I have educated myself and read through all the empty GUARANTEES written elsewhere....all a waste of time and money!
GHF, on the other hand, produced a personalized program for me and provides superior service that works - all for what I consider to be greatly under-priced. Thank you so much to all your wonderful experts that have helped me achieve the results I was looking for. I hope more potential members will read this so they too can experience your very impressive service!"
Dave Mellon Truelove8@juno.com
For more testimonial stories from hundreds of GHF members, please click here.
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Fitness Q&A
Q: Without buying anything extra, what suggestions do you have for me to get my game on quickly? Also, what fitness exercises can I include in my routine that will improve my golf game?
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A: Golf is not a game you can "get your game on quickly". Golfers play and practice this game for years and still aren't happy with their current results.
What you've done so far is going in the right direction. Getting a video of your swing from a local teaching pro and having them analyze your major flaws would be the first step to getting your swing in the right direction.
Practicing on your own with all your mentioned resources won't help you improve as quickly as getting that video of your swing and having it analyzed by a credible teaching pro.
The main exercises to focus on for golf are "core rotational exercises". That means as many twisting movements for your abs as you can do, preferably with resistance like tubing, a single dumbbell or even a weighted medicine ball. These exercises will stabilized your golf swing and add maximum power to your golf swing quickly.
Hope this helps...and remember...getting better at golf is a journey, not a quick fix.
Mike Pederson,
GHF’s Golf Fitness Expert
All GHF members receive unlimited fitness consulting absolutely FREE! To learn more about this membership feature and all 30 of GHF's fitness, medical and nutrition experts, please click here.
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Success Quote of the Week
“An inventor fails 999 times, and if he succeeds once, he’s in. He treats failures simply as practice shots.”
– Charles Franklin Kettering
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Healthy Recipe
Grilled Fruit Kabobs
Serves: 8
Ingredients:
2 tablespoons olive oil
2 tablespoons Splenda
2 tablespoons fresh lime juice
1 teaspoon ground cinnamon
1/4 cup fresh mint, chopped
2 apples, cut into 1" pieces
2 bananas, peeled and cut into 1" pieces
2 apricots, pitted and cut into 1" pieces
4 kiwifruit, peeled and sliced into 1" pieces
1 can pineapple chunks
16 strawberries, washed and sliced
Directions:
1. In a small bowl, combine oil , Splenda, lime juice, cinnamon and mint.
2. Alternate fruit pieces onto skewers.
3. Brush kebabs with the oil/Splenda mixture then place on grill.
4. Grill kebabs for about 5-10 minutes, turning frequently until fruit starts to brown and is heated through.
Nutritional Info:
Calories: 160
Fat: 4 g
Carbohydrates: 35 g
Protein: 1 g
Note: Get the GHF Customized Diet Plan with your membership! This plan sells separately for $69.99, but for a limited time you can receive it FREE when you purchase this Full Membership option. |
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Fitness Article
Are you maybe a little bit frustrated?
Do you have fitness goals you've been pursing with the very best of intentions, but somehow just can't seem to reach?
Or maybe you managed to get there—to your target weight or optimum BMI—only to find yourself backsliding?
If so, you have lots of company.
Of course, that's probably not much consolation. And you know what? It shouldn't be. The fact is, there are people all over the country who are reaching their fitness goals, and staying there.
How do they do it? Quite a few of them have a "secret weapon." And that secret weapon is a personal success coach.
Success coaching is probably more popular these days than you ever imagined. In fact, there are now more than 20,000 professional success coaches in the US alone.
For years, or even decades, coaches were used only by top performers who needed that winning edge—Olympic athletes, pro ball players, and the like. And of course, coaches have been just as valuable in business circles too, though that's not nearly as well publicized.
But now coaching has become available to virtually everybody. Why has it become so popular for "ordinary folks" to have a success coach?
One word: Results!
FACT: You Will Get Much Better Results
With Professional Help
The fastest way to put yourself on the road to success is to work with someone who can help you apply the powerful success principles and techniques all coaches are familiar with. For example, in my own specialty (weight loss/fatloss), a Consumer Reports Magazine article titled "The Truth About Dieting" (June 2002) reported that people who were most successful at weight loss did not involve themselves with Jenny Craig, Weight Watchers, or any other organization. Instead, the researchers found that...
"If any one thing made a difference for them,
it was one-on-one counseling from a professional
such as a psychologist or nutritionist..." (p. 27)
The simple truth is that a personal coach will dramatically increase your chances for success, too. In fact, many people find that they can do with a coach what they just couldn't manage to do on their own, which explains why...
Virtually all major sports figures and Olympic athletes use personal coaches to get and keep their "winning edge."
Tens of thousands of corporate executives at all levels of management rely on personal coaches to insure their success.
Countless entrepreneurs and small business owners use personal coaches to help them succeed where most people fail.
And thousands of "just plain folks" are using success coaches right now to find a better career, make wiser choices in life, have more satisfying relationships—and lose weight!
Do you "need" professional help? It depends on two major factors. First, you need to know exactly what to do and how to do it. Second, you need to actually do it in a way that gets results.
Some people are able to succeed through their own sheer determination. But most of us can't. That's why I use a coach, myself, to help me reach my own goals.
Five Major Benefits Of Working With A Coach
1. It's Fast - Working with a coach is your "fast track" to success. Your coach's expertise, clear focus, and proven resources will get you where you want to go at maximum speed without wheel-spinning or backsliding.
2. It's Efficient - You don't waste time doing what can't work. You make the best possible use of your available time and energy doing what has been proven to work. You'll only do what works best for YOU, and you'll be able to do it consistently.
3. You Get Solid, Consistent, Unwavering Support - As you may already have discovered, not everyone in life has your best interests at heart. Your coach ALWAYS has your total success as their goal, and they have the tools and skills to make it happen.
4. You Get Dramatically Better Results - The widespread use of coaches by high achievers in all areas of life is the most powerful success testament of all.
5. You'll Be Way Ahead Of People Who Try To Go It Alone - The simple reality is that not everyone will chose to work with a coach. They will either try to make the changes on their own, or they'll just keep doing what they've always done—and getting the results they've always gotten. When you work with a coach, you leapfrog to the front of the pack.
Are You Ready For Success?
Whatever your goal, you're much more likely to get there, get the quicker and easier, and stay there with the help and support of a professional coach.
So if you're serious about success, find yourself a good coach and get ready to "take it to the next level"—whatever that may be for you.
Yours in total health,
Dr. Frank
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