Avoid negative thinking for optimal fitness

The difference between CAN and CANNOT are only three letters. But three letters that can mark the difference in a persons life direction.

How many times have you found yourself frustrated because "you feel" you can't do something?

How many times have you found yourself sabotaging your own efforts in whatever you may be doing in life just because you don't believe in yourself?

I'm not referring to the person who gets frustrated for, whatever reason may be, yet easily moves on and is able to maintain an optimistic outlook on things. I'm referring to the person who is overly critical of themselves. Nothing ever seems to be good enough. Everything is always viewed from a negative perspective.

Admittedly... at some point in our lives we've all been there or have experienced similar thoughts, even if just for a brief moment. So then, where do we draw the line? What makes it different for some people to take on a bad moment or bad day and move on while others stay in a state of agony, criticism, negativity and darkness?

Based on my life experiences and of those who surround me I can honestly say, at least in my opinion, that it boils down to a few things from: the way we've been brought up by our parents, work and school environment, siblings, social stereotypes, broken relationships, scars from the past, culture, eating disorders, depression, obsessive compulsions, etc. 

As a fitness trainer I see a huge connection between fitness, health, relationships, work, finances, family, sports and overall life. When you learn discipline and apply it to your fitness regimen that tends to rub off on to things in your life. Being fit gives you a sense of confidence, builds morale, makes you a better spouse, a more productive employee or a happier boss, makes you smile often and enjoy life in a better way.

I'm not saying life is perfect just because you make time to exercise. However you do develop a different perspective. Today for example a new training client of mine told me that she would feel proud of herself by sticking to a fitness program and achieving her goals of getting fit, toned, and increasing her overall performance. Her connection to starting an exercise program and life, is the fact that she already quit smoking, is dropping soda drinks and wants to become a role model for her daughter while enjoying life with her husband.

Can you think of a better outlook than that?

My point is that you either CAN or CANNOT.... but the choice is yours. Life doesn't has to be a constant struggle. And if you do find areas where you are most challenged, there are ways to make things easier or at the very least become optimistic.

The first thing you can do that will go a long way is to avoid negative thinking. Fight it as much and as bad as you can.

When it comes to exercise don't focus on things your body is not ready to do or may be impossible to do for many reasons. Focus on the things you can do and make sure you do them right. There are many people who are physically challenge and for them many exercise methods and styles of training are out of the question, however they find ways to overcome these obstacles in a constructive manner.

In my years of training I've seen many people with disadvantages, nursing an injury, beginners to exercise, very obese, etc. I would say however that a good majority of them have taken the challenge to better themselves and have done so in a positive way, finding and discovering what they really are made of.

Sadly the others have a tendency to complain, criticize, sabotage their efforts, become needy, always giving half the effort, draining themselves and those around them with negative talk, and ultimately most end up quitting.

If this is you STOP! Don't do this to yourself. Believe in your ability to change and be better.  Focus on the things you CAN control and not on things you can't. Don't compare yourself with other people, don't minimize your accomplishments, instead invest the energy on creating a positive environment and positive thinking.

 

Even if you feel life has dealt you a bad hand (I know s*** happens), it doesn't defines you and you don't need to feel sorry for the rest of your life. So change that and become more optimistic. Find the positive in different things that life may throw at you.

When it comes to exercise never quit and always do your best within your own circumstances.

Don't approach life with a defeated attitude or you'll miss the opportunity to reach your full potential. Use your mind the right way (POSITIVE THINKING) and you'll soon notice how better exercise, work, relationships and life in essence will be.

Mind-fitness

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear"- Buddha

If I could use my strength and athleticism into work in my mind, I think I might be unstoppable. There's a powerful connection between the mind and body. One can affect each other. Sometimes it's the other way around - the mind controls the body.

Our thoughts can control our actions, our moods, our performance and ultimately the end result.It can work for the best or it can be our worst enemy. It's a hard fight we must deal with and can not run away from it. 

For example, what happens when you decide to embark on a mission to get in shape? What is your line of thinking? Are you truly committed, do you know what to expect and the sacrifices you must do to get to the place you want to? I've noticed most people don't set realistic goals. They think that by showing up once in a while to the gym, boot camp or working out at home maybe once a week, and allowing themselves to "cheat" or "treat" themselves every time with food without making any significant changes; that will be alright to get results. 

No wonder after just a few weeks they are complaining about the lack of results. What are you complaining about? If you are not willing to do what it takes, there's just no way you will ever see real results!!! 

If you go out every day and stuff yourself with crappy food, sweets and alcohol; don't expect much. But don't lie to yourself either. Sometimes the greatest lies we tell are often the lies we tell ourselves. Ask yourself: Is my way of thinking supporting my goals and building my body for success? Or does it sabotage my efforts? 

It's all in the mind. If you tell yourself you can't do it - you won't. If you tell yourself you will, you can and you must... then you will most surely find a way and stick to it cause it's that important to you.

My most successful clients have one thing in common - they want it bad and they believe in themselves no matter what.

Don't get me wrong; sometimes its not easy, in fact most of the time its not. If you're like me, which my mind never seems to shutdown, you can understand how frustrating sometimes this can be. May thoughts can cross your mind, from the positive to the negative. Thinking alone can make you exhausted... 

Why am I telling you all of this? If you don't control your mind it will control you, and it becomes hard to perform and be your best. What happens when it's workout time and you feel exhausted already? Will you ditch the workout and convince yourself you can do it another day? Everyone has days in which we don't feel like working out or we are "too busy" to fit it in. If I where to skip a workout every time I don't feel like it where would I be?

What if you are constantly just being negative and critical about yourself? This often results in a self destructive thought process. Don't you think that will affect how you see yourself, your drive to exercise and to eat healthy? In fact it can also damage your business and personal relationships. You may start thinking I'm single for a reason, I look ugly, I'm unlovable; - or if you are in a relationship you may feel fear to expose yourself and to be intimate,cause if you are not happy with the way you look you have convinced yourself that your partner isn't either. 

Listen, whatever it its that could be mind troubling to you STOP putting yourself down. Believe in yourself and control your mind, make it work for you.

In my case I have found that exercise and sports is a great way to channel my emotions, release stress, clear my mind and at the same time to open it for newer thoughts. You might see me in the gym with a piece of paper and a pen writing stuff down while working out; and its not my training program cause that's already mapped out. However I'll admit it hasn't erased my problems, my past failures and regrets. But it helps me stay sane and in control most of the time.

That's the way of the mind, my brother calls it like having a search engine built in. You think of something or someone says a word or you read  it and puff! all these memories, and mixed emotions pop out of nowhere. That you can't avoid, but you can control which path to live by. Use it as a learning experience, enjoy live, believe in yourself. 

Physically: Don't put things in your body you know are not good for you; keep your body away from situations you know aren't good for you and do work hard to be in optimal shape.

Mentally: Don't judge yourself or others too hard; knock off the guilts and resentments.Use every experience as a learning and growth opportunity. 

Take care of your mind and the body will follow.

How to do a proper Push Up

Push ups are one of the those exercises that you either love or hate. However push ups are one of those exercises that everyone should do.

Push ups can help you build upper body strength, they help improve shoulder functioning, they tone and shape your arms (especially the triceps) and are a great core builder.

Even better push ups are one of those exercises you can do anywhere and require no gym and no equipment. I have to say they are one of my favorite exercises along with Pullups, Squats, Lunges, Dips and Planks.... (I'll be writing about these in future articles).

To do a push up is quite simple - get in the proper push up position lower you body and push back!!! However not because it sounds simple makes them easy to perform and like any other type of exercise these too require proper technique, which most of the time folks tend to get wrong.

The technique: 

• Assume the push up starting position (prone position) with your feet together, palms on the floor (at approx. shoulder width apart), arms extended and elbows locked. 
• Keep a straight line from your ankles, legs, hips, back, shoulders and your head.
• Lower your body bending at the elbows till your chest almost touches the floor. 
• Push back up against the floor without bending your back.

Push Up Starting Position:

Push Up Lower Position:

There many ways to vary the classic push up position. For starters if you lack the upper body strength and mechanism to perform it like this, you can drop into your knees and do the push up following the same guidelines. 

Other Push Up variations:

Wide grip stance: you will place your arms slightly wider than shoulder width apart.

Close grip stance: place your arms in a narrower shoulder width apart stance. As you lower yourself, keep your elbows tucked in close to the body. This shifts the workload to your triceps. 

Iso-Push Up: perform a regular push up but hold it at the bottom position for a few seconds... its a killer!!! And its actually pretty good for those who lack the upper strength as it helps them build it quickly.

1 Leg Push Up, Incline or Decline push ups, Spider push ups, Crab push up, 1 arm push up, depth push ups... 

The list goes on and some of these are pretty advance so make sure you have the proper technique, shoulder stability and are injury free. Also and consult a professional to guide you through some of these.

Example of a modified 1 arm knee down push up:

Advance: 1 arm spider push up...

When you practice and perform push ups just keep in mind that you must avoid looking forward, bending your back and bring your butt in the air. All of it bad form and can negate the benefits of the exercise, not mention in some instances could lead to injury. 

For more tips on exercise, cardio, nutrition and/or proper training programs contact me here. 

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs. 

Be true to yourself and reach your goals

One of my friends in their Facebook status, was wondering if the truth had become irrelevant nowadays. It made me think how people have lost their edge, their integrity.

Integrity... now there's a concept to live by.

That is something I've learned from a very young age; something that my mom drilled into my head.

It all comes down to your actions, your core values and principles. Something that I feel is a true part of who I am. Granted, like every other human I make mistakes and I need to learn so much more. I guess time and experience will help me along the way.

Now looking at the bigger picture: some people just don't get it, and if you look around you will notice this to be true. There is lack of integrity and loyalty in family, friends and even in business relationships. Sometimes there's even a lack of integrity to ourselves.

By integrity I mean that we don't compromise who we are, it means that even the smallest details always matters, we say what we mean and do what we say no matter what, no matter the consequences... we don't look to blame others, rather we take responsibility and make ourselves accountable, we tell the truth even when its difficult. Most people rather not, so the sad part is that integrity is not a common thing.

And although it is not in my power to help and change everyone, I am true to myself and true to the people who put their trust and lives in my hands and let me help them get into the best shape of their lives.

I could go on a rant and talk about the lack of integrity in business, life... a lack of character in many people who have cross my path. But just like I've mentioned in this article let me stay true to who I am and keep this focused on where we needed the most: our health and overall fitness level.

Let me ask you: how well are at keeping your own promises? or do you sabotage yourself with destructive habits and behavior? Do you remember your new year resolutions? have you kept your word?

That's what some experts have come to call "personal integrity" - in other words how well you keep your word to yourself.

Remember when you said at the start of the year that you would lose weight, work hard at it, that you would start or resume your exercise program, that you also make better eating choices and start healthy habits... so tell me: have you kept your word?

Do you actually wake up early in the morning and go for a run, or go and workout, do you eat well and plan your day according to your goals? Personal Integrity won't allow you to slack, there's no excuses, even when you don't feel like it... you get up and just do it!

Or are you the type of person who says, "I don't feel like it today... hmmm it looks like it might rain I better stay home, I'm too tired, I'm not motivated"... Personal Integrity means you honor your word to yourself.

I could never imagine hearing Lance Armstrong say to himself "today I don't feel like, I won't run the tour, screw my goals, forget the plan, who cares about winning and being the best"... NO! He says: LIVE STRONG... HE NEVER QUITS NO MATTER WHAT. And he has been know to prove this in his sports career and his personal life.

For example when you join a sports team the goal is always to win, I mean why else do we keep scores... But the promise is to represent, to give your all, do your best no matter the outcome you will play hard, you will compete... win or lose "you never quit".

Whatever the goal you set for yourself, you must find ways to stay motivated and reach them. Don't let other people tell you otherwise; sometimes with good intentions others try to dissuade us from our goals or bring us down. Always be true to yourself and believe in yourself.

Hold yourself accountable; but don't just 'talk the talk'... you better 'walk the walk'.

Always live up to the expectation, even if you are alone and there's no one around. Your personal integrity and confidence will grow and make you stronger, will help make you a better person and ultimately will help you reach your goals.

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.

Motivation For Fitness Success

So we started on January talking about your 2010 goals and resolutions; midway through March we had a heart to heart talk about this and tried to figure out if where still on track. So now, looking back we are half way through with 2010. My question to you is: how close are you to reaching your goals?

On a personal note I’m still working on mine. I’ve had my ups and downs through the year between injuries, business and personal decisions that have taken place; which means I don’t feel I’m where I was supposed to be. I will then make a plan of action to keep moving forward or catch up with the goals that I have let slide. But when things don’t go the way you expect it’s easy to get un-motivated.

Maybe looking back at your health and fitness resolutions, you find that it seems that things just move at a long snail’s pace. And when you start to feel unmotivated because of everything that’s going on in your life or by not being able to catch up with your goals, it’s hard to get going again! It happens to all of us.

But let me tell you: It isn't too late to start or to catch back up if you have been a little slow. All you need is to jumpstart your engine, reengage yourself, and get pumped to keep going. Here are some things to help you go the distance, keep you focus and help you stay motivated:

Find your inspiration again: There are many things that can get us inspired. Some people read books, blogs, magazines or other materials regarding someone else who has overcome adversity or some other challenge and suddenly changed their lives and reach their fitness goals. Others speak to people and learn of their efforts to promote change in their own lives. Whatever your method for becoming inspired, embrace it! You will feel empowered and inspired to keep going.

Reset your goals and focus on them: Sometimes 24 hours is not enough to get things done in a day, and that can make us feel stressed out and unfocused. Sometimes the problem is we try to do too much. One thing I’ve done recently is develop my “to do list” with the most important things or thing at the top. That way even if I get one thing done, that way I know I did the most important thing. The message: choose one goal, focus on that goal, make a plan for it and execute it.

Psych yourself up: Sometimes, no matter how bad you know you need it, you just can’t get yourself moving. Plus it’s hard to be excited by something that represents a lot of work and that you seem to be fighting with over time, especially if you hit a plateau in your program. But when it comes to health and fitness, your state of mind is everything. Things that will help you could be something like change your routine, find a workout buddy, and try something new like training for something such as marathon or maybe a 5K or an event to raise money for a charity. Join a fitness group, such as gym or boot camp program. There are some that really provide a lot of inspiration and support from the other group members.

Make yourself accountable: One way to do this is by publicizing it to other people. Tell your friends, your family, and your coworkers or just post it online in Facebook, your blog or something. People will ask you about how your fitness program is coming along. You will want to have something to share with them; plus it makes it even harder to quit on your program.

Embrace the challenge: Nothing worth it comes easy. Understand that you will hit a road block along the road. Understand that hard work, consistency and making changes in your life are part of your journey to a better you. Sometimes what you need is a good kick in the butt, a reality call… a call to action. When that happens, call someone who inspires and can motivate you, get you up and back on track.

Reward yourself: It’s great that you have set goals and have worked hard to accomplish them, but I think it’s equally important to reward yourself once you reach them. When you achieve them, give yourself a nice ‘present’. Make the reward meaningful to you… Just a word of advice, don’t use food as your reward; especially if it’s crapy food.

Power of Positive Thinking: How you feel about yourself is what you project to others and to yourself. This is especially true when trying to keep your focus on reaching your goals. Believe in yourself, Take charge of your life and do something about it. No matter how many times you feel you need to restart the process to a better you, understand that being healthy and fit is a life long journey. Even when we fail… we grow, we get better, we learn, we fall but we always get back up!

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” — Michael Jordan

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.