What I’d Like The World To Know

We were in bootcamp last week and the old Diana Ross song “I’m Coming Out” came on the radio. If you’re not familiar with the lyrics, the chorus goes like this:

I’m coming out
I want the world to know
Got to let it show

My client (March 2013 client of the month) Christina McFadden jokingly asked me what I wanted the world know. Well, I thought that would be a good idea for an article, so here goes!

1. It’s fun and important to challenge yourself. Doing this is where self-confidence and true satisfaction comes from. It won’t happen on it’s own.

2. You need to squat. No necessarily with a bar on your back but it’s an extremely important movement pattern for many reasons.

3. Get your head on straight! More than anything else, your attitude will determine your results. Go into things with a positive mindset, and you’ll be amazed at what happens!

4. The pushup is a phenomenal core and shoulder mobility exercise. In many ways these qualities are tested more than pure strength when this exercise is performed properly. Are you performing it properly? Two questions: Are you elbows flaring straight out as you lower yourself down? Are your hips sagging as you lower yourself down? If the answer is yes to either of these you’re not performing it correctly. (Watch for an article covering this very soon.)

Proper bottom pushup position

5. You can, and should, always be thinking “tall position” when exercising. That goes for whatever excercise you’re performing and whatever position you’re in. You can be in a “tall position” when standing, kneeling, bending over, at the bottom of a squat, lying down or any other position you can think of.

6. Being in a tall position doesn’t mean your head is thrown back like a Pez dispenser. It’s means your legs are straight, your glutes are turned on, your core is turned on, your chest is up, your shoulders are down and back and you’re looking straight ahead. Make any adjustments you need to account for positions other than standing.

Not a tall position
Good Posture and a “Tall” position

7. Any goal you have won’t be reached and/or maintained unless you’re working on getting physically stronger in some way.

8. Any goal you have won’t be reached and/or maintained unless you’re working on proper movement patterns.

9. Any goal you have won’t be reached and/or maintained without a positive mental attitude. (I know this kind of a repeat of number 3 but it’s that important.)

10. The scale is a liar and is frequently a VERY poor indicator of actual progress, particularly if you’re actually following numbers 7, 8 and 9.

11. If you have a goal involving body compostion (fat loss or muscle gain) you MUST MAKE APPROPRIATE CHANGES TO YOUR DIET OR YOU WILL NOT REACH YOUR GOALS. Did I say that loud enough?

12. Steady state cardio for weight loss is almost always a waste of time at best, and actually counterproductive at worst.

Well, there’s 12 things I’d like the world to know. Let me know what you’d like to tell the world.

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
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