How To Stick With Your Training Program

Hello everyone, I usually like to write my own material, but I read this today and said wow!! This is a must read for anyone who wants to obtain there fitness goals.

How to Stick With Your Training Program!
Martin Rooney

What did Martin Rooney learn while consulting recently with the NFL's Cincinnati Bengals? Read this insightful article to find out.
A few months ago, I had the opportunity to consult the professional NFL football team, the Cincinnati Bengals. Although I was there to share as much of my training knowledge as I could over a three day period, I gained as much from the experience as I gave away. Even though most of the days were spent educating about training through talking, I did make sure that I worked out with some of the strength staff and athletes. I did this not only to demonstrate some of the things I have learned over the years, but also to get in a good workout as well.
It was then that a staff member asked how long I had been training. To my surprise, I thought about it and realized that I have not missed more than 3 days in a row without physical training in over 20 years! When I reflected on this later that night, I was impressed with my perseverance, but also disappointed for a few reasons as well. I started to come to realize that even though I have be training consistently for over 2/3rds of my life, I was not as big as Arnold Schwarzeneggar, and many of my best lifts and personal records just might be behind me. As I dove into thinking about this topic, I came to discover that I was slightly falling into the trap that most of the world does when it comes to training (whether it is strength or martial arts), especially in this day and age. I took my overall experience of training for granted and placed more emphasis on immediate results.
Everything about the world today is starting to revolve around instant gratification. In a way, some technology is actually making it harder for us to stay healthy and stick with our goals. If you don’t believe me, let me tell you about a few of the technological and human changes that have occurred over the last decade and you make your own decision. Today, if you want your food cooked in a second, you put it in a what? A microwave. Now, food doesn’t have to be prepared well and food doesn’t really have to be good for you at all, but as long as you can have it quickly, most people will eat it. Not only does this speed up eating and make it more accessible, but the quality of the food is poor, the quantity is high and we are physically getting soft and more disease as a result.
Today, if you want any piece of info in a split second anywhere in the world, you go on the what? The internet. I remember having to look up my own sources, qualify what I was reading and actually have to read books! Today’s youth not only get misinformed about many areas from the internet and lose their resourcefulness when it comes to education, but it again mandates that you spend hours upon hours a day sitting in poor postures getting out of shape.
Today, if you want access to any person at any second, call them on their what? Cell Phone! This great device may make us accessible, but it is also helping us to lose our powers to memorize phone numbers, addresses, appointments and increasing car accidents at the same time. All of these technological accelerators all have one thing in common: They are taking away our ability to think and experience. TO me, that is very scary.
Finally, I want to ask one more challenging question about technology. If you want to be in great shape in a second you what? What’s wrong? No answer here that technology can provide? No simple way to spend no energy and eat poorly and still get fit? That is right, there is no quick fix here. There is nothing that will ever replace good old fashioned hard work and practice. And not only that, that is where your life happens one plateau at a time. Years ago, I read the book “Mastery” by Aikido master, George Leonard. This book described the fact that although we are always looking for the quick fix or the upward jump in skills, most of the time spent training and practicing is spent on a plateau. Only after diligent practice on that plateau over time would there be another surge of upward movement to the next level. He went on to state that as he evolved as a student, he stopped looking for the breakthrough and started enjoying the practice and the plateau. Think about your own experience. You may have gotten frustrated with your physical or technical progress because you thought it was too slow or not enough. You may have even quit at the point when progress was right around the corner. Imagine that instead of focusing on the results, you focused on the moment. It was there that life was happening.
I love to look back on my writings from years ago in Gracie Magazine, because I can actually track my own progress and the evolution of how I think about training. Why I am writing this article is that I want all my loyal readers to every so often step back from just looking for the next workout or exercise and get back to the principles behind why we exercise in the first place. Training is not about instant gratification. Anyone looking for constant progress will not stick with training for long. The essence of training is the experience of the training, and what you learn about yourself through it.
Training is about the process, not the outcome. If you are always caught up looking for progress, upward movement, or a new belt color, you will be missing the most important lessons that are right there in front of you. You will get there, and there is one simple thing you need to do it: Consistency. When Thomas Edison was asked when he would stop working, he said “I guess the day before I die”. Now that man could teach us a lesson or two about consistency. When it comes to your physical training or martial arts or anything you have decided to pursue wholeheartedly in your life, you should have the same answer as Edison. There is no real destination, no end, and certainly no merit for instant gratification. If you are consistent, it demonstrates that you have 2 very important characteristics: Discipline and Perseverance. With these two attributes, you cannot be stopped from anything you are looking to achieve. Without them, you will never reach any goal you have set for yourself. Think about your own goals that you are working toward. Have you been staying consistent toward your goals? Have you been patient and always looked for the lessons behind some frustration that you might be experiencing? Have you been attempting to be better at what you do each day than the day before? Have you been pressing too hard and thinking that you should be more fit or a higher belt by now? Well, if you answered “yes” to any of these questions, you need to take the pressure off yourself and enjoy the ride. Remember, the tighter you hold a handful of diamonds trying not to spill them, the more you lose. Loosen your grip on yourself and you will be amazed at the progress you may start to make.
I have been around jiu jitsu and the martial arts for a long time. Often, many athletes ask me why I am not a higher rank in jiu jitsu, and the answer is simple: I may have been around it for a long time, but I have not been practicing it as much as I should. Because of this fact, I am content with my skill. If, however, I decide that I want a black belt soon, that would be unrealistic without making the commitment to consistency. Here is one of the most powerful statements that I tell my athletes daily: Where you are in life is exactly where you are supposed to be as a result of the things you have done up until that moment in time. To do anything else but accept your current situation would be crazy. The real thing to do is then decide where you want to go, use both consistency and patience to get there, and enjoy the ride. It is, after all, the path you have chosen in life.
I hope everyone has enjoyed this article and that it not only helps take unneeded pressure away, but also pushes more people back on track toward their goals. Every journey starts with one step and all the steps afterward are equally as important. Each workout, every piece of food you put in your mouth, every breath you take, they all add up. In the end, you will see there are no little things. Now, get back on the path, and get to work!

Recipes

I decided to post some recipes I recently found. Here they are.



Ham Roll-Ups

Serves 1

4 o.z. sliced low-fat deli ham

4 o.z. sliced low-fat Swiss cheese

1 Tbsp. light mayonnaise

4 asparagus spears



1. Place one slice of ham on a flat work surface, top with one slice of cheese and spread with a little light mayo.

2. Place an asparagus spear at one end (perpendicular to the ham/cheese) and roll up. Repeat with remaining ingredients.

Nutrition Facts:386 calories, 45 grams of protein 10 grams of carbs, 13 grams of fat



Spicy Deviled Eggs

Serves 1

6 eggs

2 Tbsp. low fat cottage-cheese

Salt to taste

Hot sauce to taste

1 green onion, thinly sliced



1. Place eggs in a large saucepan, fill with hot water and bring to a boil. Remove from heat and allow to cover and allow to cook for ten minutes.

2. Transfer pan to sink and run eggs under cold water. When cooled, peel eggs and cut them in half lengthwise.

3. Carefully remove yokes, discarding three of them. Place remaining yokes in a small bowl with cottage cheese. Mash with a fork until smooth, then add salt and hot sauce to taste. Spoon yolk mixture into egg white halves and top with green onion.

Nutrition Facts: 284 calories, 35.5 grams of protein, 3 grams of carbs, 14 grams of fat

Bulked-Up Beef Stew
1/2 lb. boneless beef sirloin, cut into 3/4 -1 inch cubes
Salt and pepper to taste
2 large carrots, peeled and sliced
1 cup frozen pearl onions, thawed
2 tsp. all-purpose flour
2/3 cup canned beef broth
1/3 cup stout or dark ale
Nonstick cooking spray

Sprinkle beef with salt and pepper. Coat a heavy skillet with nonstick cooking spray and set over medium heat. Add beef and saute until brown. Using a slotted spoon, transfer beef to a bowl. Reduce heat to medium low, add carrots and onions to skillet, and toss to coat with pan juices. Add flour and stir one minute, then add broth and stout. Return beef to pan along with any juices collected in bowl. Cover and simmer until tender,stirring occasionally (about 15 minutes).

Nutrition Facts: Serves 2
359 Calories, 41 grams of protein, 27 grams of carbs, 16 grams of fat, 7 grams of fiber

Side Dish: For added carbs, serve with brown rice or pasta.

Jim Wheaton
Jim's Gym
1600 Cedar St.
Elmira NY 14904
607-398-7127

Fat Burning and The Leptin Hormone

I was doing some research and some reading the other day and came across some information on the hormone leptin. According to UCLA's Semel Institute for Neuroscience and Human Behavior a signaling hormone that influences hunger may be the key to treating the worldwide obesity pandemic. This hormone is called leptin. Leptin, the hormone produced by fat cells, causes people to feel full, prohibiting hunger pangs and producing weight loss.

This study was done on subjects who lacked the leptin molecule, causing them to be obese. Using MRI, researchers monitored brain activity when the subjects were given leptin and found that subjects' eating behaviors normalized, and activity increased in the area of the brain associated with feeling full.

Here is the exciting part, we have an all natural product available to help normalize the leptin levels. The product is called Bios Life Slim and is available to all of you through me at a discount. The exciting thing here is the product comes with a 90 day money back guarantee and has no adverse side effects. It will not make you jittery as there are no stimulants and will also help to improve your lipid profile, which consist of cholesterol, triglycerides and blood sugar levels. Click this link for more info www.bioslifeslim.com/jimwheaton


I hope you all find this as interesting as I did.

To Your Health,
Jim Wheaton
Jim's Gym
1600 Cedar St.
Elmira NY 14904
607-398-7127

Personal Training

I wanted to take a few minutes to explain the benefits of a personal trainer. Many of you may not know that I offer personal training lessons for an extra charge. I try not to push this, but would simply like to share with you the benefits.

When you purchase a personal training package you will get a customized program that is geared toward your goals. This program will constantly change to ensure that your body does not adapt and get used to your workout. My programs are results driven. I have been involved in the fitness business for 14 years and have trained people from all walks of life with a wide array of goals. I will also work closely with you on your nutrition as well. We will track your progress using bodyfat analysis and measurements.

If you are looking for that edge, need someone to push you or simply like the idea of having a personal trainer to take away all the guess work then my programs are for you.

If interested in pricing etc. feel free to contact me at the gym.

To Your Health,
Jim Wheaton
Jim's Gym
1600 Cedar St.
Elmira NY 14904
607-398-7127

New Stuff

I will be getting some quotes in for signage this week. I know that may not be to exciting for you as clients but it will give us more of a professional feel which should draw more members. This also may not be viewed as a good thing for some, but keep in mind this will allow us to keep our membership fees down and let us invest in much needed equipment.

I will also be taking quotes this week for new upholstery for our equipment. Some of it is getting pretty rough. If you know anyone who would like to submit a quote have them get in touch.

Well that is all for now. I will keep you all informed on any new developments as they come along.

Fat Burning

I have been doing a little study of my own on fat burning workouts. I have found one that has worked very well for a couple of people that I am working with. What I have found is that a mixture of a certain type of weight training mixed with interval style cardio yields great results. I tested the body fat yesterday on 2 of my trainees to find astounding results.

The first trainee boasted a 7% reduction in body fat while gaining almost 9 pounds of muscle which has essentially created a fat burning machine. I want to add that this is not a person who just started working out. This person had actually been working out and had reached a plateau.

The second trainee lost 11 pounds of fat and gained 8 pounds of muscle in just over 4 weeks!! The total percentage of body fat lost was 4.5 % in the same 4 weeks. These are amazing results.

If you would like to know more about how this is done please feel free to see me at the gym.

Jim Wheaton
Jim's Gym
1600 Cedar St
Elmira NY 14904
607-398-7127

Jim's Gym

Well this is my very first blog, so be gentle. We are now completely moved into out new location in the Southtown Plaza, 1600 Cedar St. Elmira, N.Y. The move tripled our square footage, improved our visibility and put us in a higher traffic area.

The move has been a welcome thing by most of our clients. The type of feedback we are hearing is more room to move, less crowded, brighter and convenient parking.

Some of the things we are planning are group exercise such as yoga and pilates, More cardio, more TVs, more strength equipment, juice bar and day care.

We have seen a big increase in new members and people looking for more information on the gym. All of these things are exciting.

Just because we have increased the size of our facility does not mean we have lost our small gym feel. We will continue to offer the personalized service you are used to. I hope to see you all in the new location!