Archives for July 2013

How My Busy Weekend Can Help You

Wow. That was a busy weekend. I spent it in Louisville, Kentucky at a fitness seminar. As you could imagine, in an intensive setting with about 16 hours of content over 2 days you can learn a lot of things, and I did. From new breathing techniques to assessments to business materials and a lot more, I’ve got a lot to take in and my head is kind of spinning. I’m the last person to think that I know everything and I’ve got a loooong list of things to put into place starting right now to become better at every aspect of being a trainer and business owner.

OK. I know what you’re thinking. “That’s great that you learned a lot, but how does this apply to me?” Here’s how: It would be very easy to look at all the notes I took of things I need to change and the completely new things I need to introduce and get overwhelmed and intimidated. It would be very easy to put off doing anything until I rest up a few days from the long plane trip and the experience. It would be very easy to get back into my routine and put my notes away with the full intention of pulling them out soon and looking them over. We all know what happens then, don’t we?

Probably nothing.

Life gets going again and a tremendous opportunity turns into just a weekend trip instead of the game-changer it could have been. In 6 months I’ll look back and say to myself, “I really need to look at those notes.” Maybe I will and maybe I won’t, but what would make me do anything at that point if I didn’t do anything when it was all fresh in my mind? Most likely I’ll just wind up wasting my time.

So how am I going to avoid that? How am I going to put this overwhelming amount of this stuff in place?

By picking one thing and putting that in place. After that’s dialed in I’ll pick one more thing and put that in place. What will I do then? Well, I think I’ll pick one more thing and put that in place. Let’s say it takes me a while to do each thing and I can only manage to really nail one every two weeks. Well, that means in six months I will have made 12 changes. 12 things that will make me better at what I do. 12 things that will make me more valuable to my clients, which in turn will make me more valuable to my family.

Now take out what I was talking about and put your goals in its place. Whether it’s losing weight, getting healthier, dealing with that bad back or anything else it’s all really the same thing. It’s an opportunity that is begging to be taken advantage of, and how am I going to deal with all of it? By doing one thing. I can’t lose 50 pounds without losing 1 pound first, right? So let’s get that out of the way. After that I’ll look for my second pound. If I’m not sure what to do first, I’ll ask someone who knows. As I said before, there are many people out there who know a lot more than me about a great many things so when I need help in figuring out what to do I ask them.

Research tells us that it takes about 21 days to form a new habit. It also says that if we really dedicate ourselves to changing just one thing it will stick something like 80% of the time. Now if we try to change two things at once that number drops to around 40%. Three things at once and now we’re down to about 20-25%. You see what’s happening here?

Now we know the next six months are coming. I know I want to be better at the end of that time, don’t you? I don’t want to look back and realize that I wasted that time, do you? We all know that six months can turn into six years very easily. I know that if I just move myself a little out of my comfort zone I have a better world waiting for me.

All I have to do is one thing.

Mitch Rothbardt, CPT, PN Lean Eating Coach
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
510-754-7113 Boost Your Metabolism With My Free Report

5 Things to Help Your Fat Loss

The number one goal that people have from a fitness perspective is fat loss. It’s that simple. We live in a society that is remarkably sedentary and when you figure in the fact that so much food is processed chemical garbage it’s no wonder. I’m going to keep this basic and give you five things to keep in mind to help you lose fat.

1. Diet. I’m going to put this out there very clearly for everyone to understand:

If you do not change your diet you will not lose weight in any real long-term way.

There’s just no two ways about it. Diet is at least 80% (sometimes more) of any kind of body composition goal, whether its losing or gaining weight. It’s true that if you go from doing nothing to doing something the increase in activity will probably allow you to burn more calories and experience an initial weight loss, but it won’t last and you’ll probably wind up putting the weight back on. There’s no getting around it no matter how much you want to. Diet is the key.

2. Diet. Did you read what I just wrote? Good. Go back and read it again.

3. Your mind. Losing fat isn’t easy. It requires you to step out of your comfort zone in many different ways. Changing your diet, exercising more, maybe feeling a bit irritable or hungry, sometimes changing some pretty ingrained parts of your lifestyle. The trick is to accept all that and move on. There are always going to be roadblocks to any goal that you have in life and losing fat is certainly no exception. Those who accept that these things will happen and that it will be challenging move right through those challenges. Those who don’t, take those challenges as signs that they can’t do it.

One example is the dreaded “bad meal slip up”. We all have them. We wind up going out to eat and just can’t stomach a salad. Not when there’s a nice juicy burger with fries on the menu. We destroy the burger and fries and even finish up with desert.

What happens now? The people that knew about the roadblocks will tell themselves they had a slip and get right back on track the next day. No problem. The ones that didn’t know will say to themselves, “I knew I couldn’t do it,” and they’ll drop the whole thing. Get your head right and you’ll find that it’s not as hard as you might think. In the course of life, one meal doesn’t really mean all that much UNLESS IT LEADS TO YOU ABANDONING THE THINGS YOU KNOW YOU NEED TO DO!
4. Intensity. OK. You’re going to lose weight. Let’s attack that goal with everything you have! When you’re working out, push yourself. Lift more weight. Do more reps. When you have an opportunity to slip up, and you will, get intense and DON’T GIVE IN! This is no different than a lot of things in that you will get out of it what you put into it.
I have a white board at my facility and this week I wrote on it, “Make A Decision”. A few of my clients asked me what it meant. It means make a decision that if you’re going to do something you’re going to do it the best you can. Make a decision that you will reach your goal. Make a decision that you will feel great every day, and you will! It’s up to you!
5. Lift weights. Waaaaay too many people try to lose weight by doing “cardio”. (By the way, “cardio” may be my least favorite word ever). Do yourself a favor and do some resistance training. You need to raise your metabolism to lose fat and keep it off long-term. It’s that simple. It’s also that simple that the way most people do “cardio” doesn’t do that, but resistance training does.
Well, there we go. 5 things to consider to help your fat loss. It ‘s not easy but it doesn’t have to be that hard either. Let me know if you have any questions.
Mitch Rothbardt, CPT, PN Lean Eating Coach
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength