How Fitness Confuses People

I want to do something a little different today. A few weeks back I put this question out on Facebook:

What are you most confused about when it comes to fitness or nutrition?

Fitness Confusion

I got some great questions that I thought would help a lot of people so I decided to post them here today. Let’s get started!

Jay – How does a person begin to workout when you have absolutely no clue as to what to do or where (or even how) to start?

This is a great question! So many people just don’t know how to start and that just stops people in their tracks! My answer is to keep it simple. First, what are your goals? They don’t need to be complicated. At first it may be as simple as wanting to feel a little better and more energetic, or lose a few pounds. Second, just do something. If you don’t do anything right now, schedule a walk 3 times per week. The key is to understand that progress is what you’re looking for. You want to build sustainable habits. If you feel you need a little more instruction or accountability, hire a trainer. Obviously, I think there’s value there. The overall key is to keep things simple. Nutrition and fitness should be simple! Find something you enjoy doing, schedule time to do it and just do it. The keys to this are just being consistent, working hard, engaging in the process, and following whatever program you’re doing. I hope this helps. If you want to talk more about this just let me know. I know that there is sooooo much info out there and so many people have a lot invested in trying to make it sounds really complicated. It really doesn’t have to be. When you are writing I’m sure you have a process you go through. This is the same thing.

Michael – Negotiating my back injury and aging into an effective routine. I haven’t found my groove, and I desperately want to feel better about my body and health.

injuries can definitely make it difficult for many reasons, not the least of which is simply the fear of making it worse. Unfortunately, this can be the worst aspect of an injury and can lead people to actually make it worse through inactivity! As I told Jay, the key is to keep it simple. If you have an injury it is imperative to focus on your basic movement and posture. Most back issues actually have more to do with your hips and how they move then the back itself. I don’t know if this is the case for you, but even if it isn’t, improving your hip movement will always be something that will help your back to some extent. If you want to find your groove my advice to you would be to figure out your schedule and figure out how much time you will devote to some exercise. Notice how I said “will devote to some exercise”, not “can devote”. You have to 100% honest with yourself about what you will do even it’s only once a week for 15 minutes. The worst thing you can do is tell yourself you’ll do something 4 times a week and then not be able to follow through. You’ve got to get your mindset in a good place and build from there. Remember that you are looking for progress and a way to build sustainable habits. I hope that helps.

Darcy – I think for me it is a combination and how fitness and nutrition work together. Does a person who is training for a marathon eat differently than someone who is preparing to lift weights? Does someone who wants to lose weight eat differently if they are working out regularly, sporadically or not at all?

Your question is definitely a little complex. To put it simply, your goals definitely determine how you eat. You should certainly eat differently if you were a distance runner as opposed to a weightlifter, although how this looks does vary from person to person depending on their body type, how they respond to different foods and where they are now with their nutrition. As far as weight loss, there would be some difference if someone is working out but not as much as you may think, at least initially. Remember that calories determine weight loss and in the grand scheme of things we actually don’t burn that many calories during exercise. One mistake that people make when they’re trying to lose weight is that think that because they’re exercising they can eat more than they really can. An easy calculation when trying to lose weight is to multiply your weight by about 1.4 or 1.5 to determine calories if you are very active. For example an active 180 pound person may be able to lose weight at about 2500 calories per day. Now, that’s not a very aggressive number and it’s just a starting point. For a more sedentary person we multiply by 1.2 or 1.3 and get about 2200 calories. We can adjust from there.

Monica – Why does my body seems to stick around a certain weight? Breaking through plateaus is very difficult.

Your question really comes down to survival, which is our body’s primary function. In other words, our body ALWAYS wants to conserve as much energy as possible to ensure survival. When we want our bodies to change in some way we are challenging that. It takes energy to change! We really have to trick and force our body to lose weight. This is another reason why crash diets don’t work in the long run. Our body is going to do anything it can to snap back to where it was because it’s panicking! Another reason is that as you lose weight, your metabolism will slow down. This means that eating a certain way may enable you to lose some weight but at a certain point you will hit your maintenance level of caloric intake. At that point you need to adjust your diet and take in fewer calories. Remember that it ALWAYS comes down to calories. If you’re not losing weight it is ultimately because you’re eating too many calories. Sometimes it’s just hard to make those adjustments.

Ernie – I see all those dead lifting videos does that help sciatica? I have old herniated discs (L5 area), and I wonder what is safe for a couch potato at 55?

I’ll say to you what I said to Michael. When you have an injury the most important thing to work on is posture and good movement. The deadlift is a great exercise but only if you have good form with it. I’m not sure what you mean by dog style core thing, but focus on increasing your hip mobility and improving your hip alignment. One of the biggest causes of sciatica is when the hips are misaligned and move poorly. As far as what is safe, start out with walking if you don’t do that much. Set up a schedule and stick to it. Also, when you walk do your best to make sure you are walking in a heel-toe fashion. That will keep you in at least acceptable alignment. You can build up from there. The key is to move, though. Not doing anything is going to cause your symptoms to get worse, not better.

I hope this helps you out with a few things. Let me know if I can help you with any of your fitness confusion!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
2861 Grove Way in Castro Valley
510-754-7113
MitchRFitness@gmail.com

Shape Your Path For Weight Loss

I had a great conversation with one of our members last week that I thought I would share. They were having some trouble losing weight. We talked about a few things and they felt their main problem was portion control. We talked a little while longer and they mentioned that, when eating dinner, they would bring all the food over to the dinner table in serving bowls and help themselves.

I made the suggestion that they might leave the food on the kitchen counter and prepare the plates there. The idea was that by having the food in a little more inconvenient place it would make them less likely to eat after they were actually full.

Well, fast forward one month and they’ve lost 8 pounds.

I’ve heard this referred to as “Shaping The Path”. (Thank you Precision Nutrition!) Essentially it means that you change your surroundings to better reflect your values and goals. In this case, it was pretty easy for them to just keep refilling their plates with all the food right in front of them so they just made it harder to do that. This is a very powerful concept and as you can see, it can result in some big results with just a small effort.

Today I’m just going to give you a few easy ideas on how to shape your path.

1. Get The Bad Food Out Of The House Let me ask you a quick question.

Are you more likely to eat bad food if it’s in your house or out of your house?

We all know the answer to that one, don’t we? You can tell yourself all you want that you’re not going to dive into that ice cream or bag of chips, but if it’s in your house it will eventually be eaten. I’m not saying you can never bring ice cream home again, but maybe instead of buying a half gallon you just go to The Ice Creamery and get a cone or buy a single serving size? Who cares if it costs more that way. Isn’t it worth a couple of bucks to be healthier?

2. Use Smaller Plates. All sorts of research has shown that using smaller plates causes you to unconsciously eat less food. Take a look at the picture below.

Same portion, smaller plate

You can see how you’d be more likely to put more food on the bigger plate, right?

3. Bring Healthy Snacks to The Office. What about when you’re at work and they have that bowl of candy or plate of cookies out for everyone? You can’t just toss that out or you’d have Mabel from HR furious at you! (I know from experience that you NEVER want anyone from HR angry with you!)

One thing we know is that when you try to change an activity you need to replace it with something else. In other words, just telling yourself not to eat one of the cookies is a tough way to go. A better way is to replace that habit with another one. Bringing some healthy snacks to the office, like some fruit, is a better way to go. When you’d usually go for the chips just reach into your bag and grab an apple instead. If that does’t work than find something you’ll do that will work.

These are some easy things that anyone can do with just a little effort but as always, it’s really about finding what’s right for you and your life. The possibilities are endless! Many times it’s just about figuring out what’s really getting in your way. This can be tough sometimes so if you need any help, please drop me a line and let me know. We’ll talk it through and get you Shaping Your Path in no time!

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
510-754-7113
www.MitchRFitness.com
MitchRFitness@gmail.com
http://www.Facebook.com/MitchRothbardtFitness
http://fast-metabolism.com Boost Your Metabolism With My Free Report

Menopause – Where Did This Weight Come From?

Today we have a special guest post from one of trainers Diane Anderson. Many women have asked about menopause and Diane is certainly more qualified to speak to it then I. Thanks, Diane!

Menopausal weight gain—it’s real, it’s necessary, and it’s the most stubborn weight gain you’ll ever experience. Menopausal weight gain has been viewed as part of the aging process and a result of eating too much and/or exercising too little. For years people have been telling us to eat less, exercise more, and diet harder to lose weight. The problem is the harder you try to lose weight by dieting alone, the the harder it is to do it! You’re gaining weight because your fat cells are responding to lower hormonal levels, a drop in metabolism, and an overriding need to maintain your physical and emotional health during the menopausal transition and beyond. This doesn’t even count the emotional issues that occur during menopause and what happens when we get emotional? Here’s a hint: we don’t crave salad!

Menopause

Not What We Crave Under Stress

There are several things that play a role in this weight gain:
• Hormone fluctuations – reduced levels of estrogen lowers our metabolic rate (the rate at which the body converts stored energy into working energy) which leads to increased fat storage. Your fat cells grow larger to start producing estrogen for you.
• Loss of muscle mass – this occurs naturally due to age, hormonal changes and decreased physical activity.
• Inadequate sleep – many women have trouble sleeping during this time and poor sleep is linked to weight gain.
• Increased insulin resistance – women often become insulin resistant as they age which can make losing weight more difficult.
On top of that, fat storage shifts from the hips and thighs to the abdomen during menopause.

What’s a woman to do???

Diet
Dieting too aggressively not only makes your midlife fat cells larger, it makes your menopausal experience worse! That being said, in order to lose weight calories must be reduced. During and after menopause, the number of calories a woman burns during rest declines. Although you may want to try a very low calorie diet to lose weight quickly, this is actually the worst thing you can do. Restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate. Eating more nutrient dense foods such as more fruit and vegetables and lean protein, and watching portion sizes instead of drastically slashing calories is a much better alternative.

A good diet may also reduce those pesky hot flashes and night sweats. Weight loss that occurs in conjunction with a low-fat, high whole grains, fruit and vegetable diet may help to reduce or eliminate hot flashes and night sweats associated with menopause, according to a 2012 Kaiser Permanente study.

Exercise
You need to move during your midlife years more than you have ever needed to before. Most people become less active as they age. Exercise is the only way to stimulate the release of fat from your fat cells. Regular exercise will help fight fatigue, recharge your metabolism, reduce mental sluggishness, improve your sleep, stabilize your moods, diminish food cravings (did someone say chocolate?), reduce hot flashes, achieve greater mobility, balance and agility, strengthen your bones, and stabilize your blood sugar. It keeps your joints and muscles strong. It helps your bowels work well. It relieves depression and stress. It just improves your overall health and helps to live a longer life. This sounds good doesn’t it?

What type of exercise is best?
• Strength training helps build muscle mass and improves metabolism. It also helps maintain and improve bone mass and density. This is a huge concern during menopause! I’m sure you’d heard of osteoporosis and osteopenia. This is one of the main reasons that we emphasize strength training at our gym. Let’s put it this way: if you only have time to perform one type of exercise, this would be it.
• Low impact aerobics such as walking, swimming, cycling, and dancing.
• Add some time of activity to your daily schedule.

What should you do now?

Do something. Pick up those weights to build your muscle and strength. Boost your metabolism, recharge your battery, and feel your best.

Throw away your scale, but not your common sense. Give up extreme dieting, but not your desire to be healthy, fit and strong. Think of a lifestyle approach, not a deprivation approach. Eat as clean a diet as you can – load up on the protein, vegetables and fruit – reduce or eliminate processed foods.

Menopause

Let go of control, but not your commitment to take care of yourself.

Our bodies are wondrous and beautiful in all sizes and at all stages of life. Menopause is a pivotal stage of female passage, awakening us to new and rewarding ways of living. Form a partnership with your maturing body, embrace its changes, and experience health and self-acceptance as you journey through your midlife years and beyond.

By Diane Anderson

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
510-754-7113
www.MitchRFitness.com
MitchRFitness@gmail.com
http://www.Facebook.com/MitchRothbardtFitness
http://fast-metabolism.com Boost Your Metabolism With My Free Report

Your One Thing For Weight Loss!

Last Saturday we held a weight loss workshop at our gym. In it we talked about many things, but one of the most important was habits. You see, motivation and willpower don’t last. All sorts of research has shown that. The other thing is that the bigger the change we want to make, the more that holds true!

It all comes down to how we’re wired as humans. We want to survive! That means our bodies don’t want to change. They want to expend as little energy as possible to maintain survival!

Think of it this way: our bodies are still worried that during the winter we might have to go days without food so it doesn’t want to waste any energy on tackling that huge monster known as losing weight!

weight loss monster

              Zumo The Weight Loss Monster

The good news is that while the research may be down on relying on motivation and willpower, it’s very positive on the effectiveness of habits! These are things we do without even thinking about. You know how so many of us tend to reach for those snacks when we’re stressed out? That’s a habit.

Anyway, at the workshop Cindy asked what the one habit I would recommend to people would be. I mentioned eating slowly/mindfully. I’ve seen, and experienced myself, the effect of this. You may not realize that it can take about 10-15 minutes for your brain to realize that you are full. Think of all the food you can eat in that time!

Slowing down and really paying attention to your hunger signals can pay huge dividends in terms of portion control. I’ve seen people come to some massive realizations just by practicing this habit alone!

If you want to try this here are some hints:

  • Figure out how long it usually takes you to eat and aim to make it just 3 minutes longer. This may be harder than it seems! Build up slowly from there.
  • Eat sitting down with no distractions (TV, phone, etc.)
  • Put down your fork between each bite
  • Chew your food 1-2 times more than you usually do.

Please let me know if this something you need any help with. The key is to focus on progress. There is no perfection. Adding just a little of time each week can go a very long way!

Let me know if you need any help!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
http://fast-metabolism.com Boost Your Metabolism With My Free Report

The ABC’s of Fat Loss

Hi everyone! Today’s post is going to be a little shorter than usual because I’m getting ready for this Saturday’s 5 Things You Should Know About Weight Loss, But Don’t workshop.

Since the workshop is going to be about things that are a little different, I wanted to go over a few other things that people should already know.

  1. Calories in, calories out. In order to lose weight you must burn more calories than you take in. That’s it. There are no magic food combinations that will help you burn belly fat or anything like that (no matter what certain TV doctors may tell you). Now, even though this concept is simple, that doesn’t mean it’s easy. We do need to establish some basic facts, though.
  2. Every diet works. There have been a number of studies that have shown this. High carb, low carb, high fat, low fat, etc. The key is finding the diet that best works for you. The one you will stick to. THAT is what is really the determining factor.
  3. A lifestyle not a “diet”. The closer your diet is to the way you want to live the rest of your life, the better chance it will work long-term. You don’t want to lose weight only to have it come back, right? Forget the extreme diets and deadlines. If you make sustainable changes to your lifestyle the weight will come off and STAY off!

That’s all I have today but I’m going to have a lot more this Saturday at our workshop. You can get all the information you need here:

5 Things You Should Know About Weight Loss, But Don’t

It’s only $9.97 to attend and if you don’t get something good out of it I’ll give you your money back. I know it can help unlock some misconceptions people have about losign weight. If you’ve ever had that frustration you should come.

Please let me know if you have any questions. Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength

Let’s End Nutrition Frustration!

Who needs to know more about nutrition?

If you said “Me!” please answer these questions:

Which is healthier?
1. An Apple
2. A Candy Bar

Which is healthier?
1. Grilled Chicken
2. Fried Chicken

Which is healthier?
1. Water
2. Beer

Which is healthier?
1. Eating the right amount of calories
2. Eating too many calories

OK. Done? If you guessed number 1 on all the questions YOU ALREADY KNOW JUST ABOUT EVERYTHING YOU NEED TO KNOW ABOUT NUTRITION!! Congratulations!!

nutrition

Now, in actuality I’m guessing that most of you got these questions right. So the real question is why do so many people have trouble with their nutrition? Well, I think there are a few reasons for that.

1. Too much information.

nutrition

In case you can’t read that, it says that a quick Google search on “weight loss” will give you about 157,000,000 hits. That’s a lot.

2. The “All-or-Nothing” Mindset.

all-or-nothing

This is where you eat great for a week or two, have a cookie at a party and then figure that since you had that cookie there’s no use trying anymore and you should forget about everything.

Here’s the thing: I meant it when I said that if you answered those questions correctly you already know just about all you need to know about nutrition!

It is very rare that people’s issues with nutrition stem from a lack of basic knowledge. Most problems with nutrition actually stem from one or both of the two examples I just gave you. What I’m going to do here is give you a strategy for getting started in a sustainable and positive way.

  1. The first thing you must do is keep it simple. This cannot be overstated. So I’ll say it again.

Keep it simple!

The more complicated a strategy you use, the less likely it is to work. Nutrition is simple! You know what to eat for the most part. Use your common sense and it will take you a long a way. Yes, you probably have questions but if those questions involve anything more complicated than how to classify a food (is peanut butter a healthy fat or protein, for example) or how much you should eat, it’s probably not necessary to think about right now.

2. The second thing is to pick one thing you’d like to change about your nutrition. Please read through this before you pick something because I’m going to give you some suggestions in a minute. You must pick a specific thing. Eating more protein is not specific. Eating a palm size of protein at every meal is.

I say pick one thing because research has shown that if we try to change one habit at a time we may be successful 75% of more. If we try to change two things that number drops to below 40%.

Now picking one thing may not be easy and you might have to dig a litle to find it. For example, one of the most effective habits I’ve used with people who have a problem with portion control or emotional eating is eating slower. This allows them to better feel their body’s hunger signals, which is the true issue at the heart of the matter. Here are some common issues and some habits you can look at to help with them.

Stress/Emotional Eating

  • Take 10/15 minutes to eat your meals
  • Keep a food journal

Portion Control

  • Take 10/15 minutes to eat your meals
  • Use the Precision Nutrition Portion Control Guide below:

PN Calorie Control

Time Management Issues

  • Prepare one meal ahead of time

Of course these are just examples, but I have seen them work for my clients. There are many ways to approach this, but the most important thing is that you do it in a way that works for YOU!

3. Now the third thing to do is monitor your progress and make adjustments. I like to give my clients two weeks to perform their new habit and then see how it’s going. At that point we make adjustments if progress isn’t happening.

That’s it! That’s how we approach things. Let’s go over it again.

  1. Keep it simple.
  2. Pick one thing to change
  3. Monitor your progress and make adjustments

Another issue that many people have with nutrition and weight loss is simple frustration!

           Many people’s reaction to weight loss.

Even though the process of weight loss (burn more energy than you take in) is relatively simple, that doesn’t mean it’s easy! Sometimes it’s actually pretty hard!

I’ve found that much of the time the frustration actually comes from just realizing a few things. Some of it is mindset and some of it basic biology.

Next Saturday April 29th we’re doing a workshop called “5 Things People Should Know About Weight Loss, But Don’t”.

We’re going to go over some of the things that we find that people don’t realize. We want to make sure that people can avoid that weight loss frustration! You can go here to get all of the information and sign up:

“5 Things People Should Know About Weight Loss, But Don’t”

We hope you’ll be there!

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
http://fast-metabolism.com Boost Your Metabolism With My Free Report

 

 

 

No Time For Exercise? Think Again!

One of the most common reasons I hear for people not exercising is lack of time. We are busy! The thing is that we don’t necessarily need a lot of time to get a good workout in. While there are many aspects to a good workout, one way to get a good bang-for-your-buck so to speak, is interval training. (Thanks to Tracy for suggesting this topic!)

We use interval training with our members and it has shown to be very effective for fat loss, and cardiovascular training, as well. The nice time aspect of it is that you can get a good workout in as little as 10-15 minutes and you don’t have to be in professional athlete shape to perform interval training.

Interval Training

     Diane and Sandy Doing The Battle Ropes

First, let me explain what interval training is. The essentials are that it is an alternating period of work and rest. The keys are that while you work, you are working at or near 100% intensity and while you rest you aren’t working at all. For example, doing a 15 sprint and then resting for 30 seconds. While you are doing that 15 second sprint you need to be sprinting as fast as you possibly can for that entire 15 seconds.

It’s pretty common for interval training to be time-measured in one of three different ways.

  1. A 2-to-1 work-to-rest ratio. For example, 20 seconds of work to 10 seconds of rest.
  2. An even work to rest ratio. For example, 20 seconds of work to 20 seconds of rest.
  3. A 1-to-2 work to rest ratio. For example 20 seconds of work to 40 seconds of rest.

What kind of exercises should you do when interval training? It should be something that you can perform easily. This is why something like an exercise bike sprint or elliptical can work well. At our gym we also use battle ropes, heavy bag punches, a rower, medicine ball slams and other similar options. These exercises can be performed easily, with a lot of intensity, and without a huge emphasis on technique. Anyone can hit a bag, right?

Interval Training

     Tammy doing some Ball Slams

Here are some other keys to effective interval training:

  • You MUST work at 100% intensity during your work periods!!! This simply does not work if you don’t. Go as hard as you can!
  • The simpler the exercise, the better, in this case. When you’re getting tired you don’t want an exercise you have to think too much about. This is why simple cardio-based exercises, like hill sprints, work really well.
  • Start small. You don’t need to do, and shouldn’t do, 45 minutes of this kind of work. About 15-20 minutes of work should be plenty.
  • If you do 20 minutes of interval work and feel you can do another 20 minutes you didn’t go hard enough during your work periods!

Interval training has been shown in many studies to be more effective for fat loss than traditional steady-state work (like walking on the treadmill for 30 minutes) and did I mention that it doesn’t take as long?

Let me give you the structure of a good 20 minute workout you can use today.

  • 4 minute warmup
  • 14 minutes of intervals using one of the following time protocols:
    • 15 seconds work – 30 seconds rest
    • 30 seconds work-60 seconds rest
    • 45 seconds work-90 seconds rest
  • 2 minute cool down

For which exercise to use, again use something easy that you can perform with high intensity. As the weather turns I really love to go outside and do hill sprints. These are easy on the body and can be very challenging. Just run up the hill as fast as you can, walk back down and go again. Start by doing 4 or 5 and build from there. If you live in Castro Valley I actually put together a guide you can use to find some good hills and get your workout together. You can get it here:

CV Cardio Guide

Please let me know if you have any questions on how to put together your interval workouts.

P.S. My “5 Things You Should Know About Fat Loss, But Don’t” workshop is coming up on April 29th. Check out the details here:

MitchRothbardtFitness.com/events

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
http://fast-metabolism.com Boost Your Metabolism With My Free Report

 

How Should Your Age Affect Your Exercise?

Many times people ask me how I factor age into the equation when writing programs for our members. We have members in their 50s, 60s, 70s and even older. My answer usually surprises them. You see, I don’t factor age in at all when I’m writing programs for people. It never enters my mind.

This picture features some of our members with ages from early 20s to 60s.

That may seem a little reckless or even dangerous but I assure you that it’s actually the opposite. I have trained people in their 30s and 40s who deal with pain everyday, move poorly and have below-average physical strength. I have trained people in their 60s and older who feel great, move well and whose strength is well above average! How does age figure in? Well, it just doesn’t!

Age

This is just some of what I consider when I’m writing a program for someone.

  • Goals
  • Mobility
  • Injuries
  • Movement Assymmetry
  • Psychology
  • Training Frequency
  • Training Experience
  • Exercises Liked or Disliked
  • Movement Pattern Proficiency

All of these things figure in more than age itself. Study after study, as well as a ton of anecdotal evidence, has shown that 0lder people aren’t fragile or incapable of doing things just because of their age. It’s only when they stop moving and challenging themselves that these things occur and that can happen at any age! Just look around and I guarantee you’ll see it!

Let me put this another way. If I have someone in their 70s who wants to train but they have knee pain doing certain things I’ll look at their posture and movement, try to determine any issues with them and program them accordingly. Doesn’t this seem more effective and responsible than just pulling out the “Age 70 Training Program” and giving it to them?

Here’s a simple way to look at things. No matter what your age you can improve. No matter what your age you can feel better and move better. Studies have shown  improvement not only with exercise itself but with daily tasks such as walking, climbing stairs, etc, with regular strength training.

Let me know what you think.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
http://fast-metabolism.com Boost Your Metabolism With My Free Report

5 Ways to Help If You Don’t Like Exercise

I know I’m lucky. I like to exercise. I love it, in fact. I love it so much I made a career out of helping other people do it. Having said that, I know lots of people don’t exactly feel this way. I’d have to hide my head pretty deep in the sand not to realize that many people don’t like exercise at all, including some of the people I work with right now! I’ve got to say that sometimes I kind of feel like the vegetables that are pushed to the side of someone’s dinner plate.

don't like exercise

 

Having said that, I really do believe that everyone can benefit from appropriate exercise and I’ve yet to hear someone tell me they regret coming in after a workout, no matter how they felt beforehand.

Today I’d like to give you a few hints on how to get your exercise in even if it’s not your favorite thing to do.

  1. Schedule it. This is number one for a reason. Put it on your calendar and don’t let anything get in the way. Sure, things happen from time to time but deep down you know when you’re just using outside things as an excuse. One of our members Sue, just told me that she looks at her sessions the same way she looks at her job. You don’t skip work because you just don’t feel like it do you?
  2. Find people. At our gym we do everything in groups. We use personalized programs but people are just doing “their program” with other people there at the same time. The best thing about this is that our members get to know each other. They become friends and that makes their workouts more of a fun get-together. That way even if someone doesn’t exactly like exercise all that much, the community makes it a nice place to be and that makes the exercise more fun and effective!
  3. Understand the benefits. As much as you don’t like exercise I’m pretty sure you understand the benefits of it. Better, strength, flexibility, mobility, decreased pain, increased bone density, improves immune system function, better confidence, etc.
  4. Do something you like. OK. Like may be overstating it, but if you absolutely hate lifting weights or running or body pump classes than try to find something else. There are a ton of options!
  5. Forget motivation. This clip says it way better than I can. Take 4 minutes and watch.

If you don’t want to watch it essentially she essentially says that we are hard-wired to avoid things that are difficult and scary. The more we wait for “motivation” the more this hard-wiring kicks in and that means WE DON’T DO ANYTHING! In other words you’ve got to just suck it up and do what you need to do.

I’ve worked with hundreds of people over the past 8 years and I know these five tips have helped many of them, including the ones that don’t like exercise. I think they can help you, too. Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
2861 Grove Way in Castro Valley
510-754-7113
MitchRFitness@gmail.com
MitchRFitness.com
Discover Your Strength! 

 

Two Problems With Weight Loss

How to lose weight. That’s the question, isn’t it? On the surface it’s actually pretty simple. Eat few calories than you burn and you’ll lose weight. Well, simple doesn’t mean easy and when you hear advice like “Eat less, move more”, as technically accurate as it may be, that doesn’t really help.

Now, you don’t need me to tell you that you should eat your fruits and vegetables and drink lots of water. You don’t need me to tell you that grilled chicken is healthy. One thing I’ve realized after talking with hundreds of people over the years is that people really know just about all they need to know about nutrition. They might not realize it but they do.

What I want to do today is go over two very common problems that I see when people are trying to lose weight.

  1. Making things too complicated. Good nutritional practices need to be sustainable and the simpler things are the more sustainable they are. There may be a lot of complicated nutritonal concepts out there but all most people really need are the basics. If you aren’t eating quality nutritious foods and following your body’s hunger signals you need to start there.
  2. Waiting for the “perfect plan”. Let’s get this straight, there’s no such thing as perfect. There is no perfect diet, workout program or anything else. The key is just to get started and think of the phrase “Progress Not Perfection”. For example, if you usually eat a big bowl of ice cream after dinner every night, why not cut that down to 3 nights a week? You might think that that won’t help much, but it’r better than what you’re doing now, right? Over time these things add up! Especially if you’re not making any progress now!

Really if I had to break it down, nutritional knowledge probably only accounts for maybe 5-10% of most peoples issues with their diet. Usually it has much more to do stress, schedule and problems with just getting started! Keep these things in mind and you might find yourself in a better spot.

If you need some help getting going we have only 7 spots left in our latest nutrition group. This is the third group we’ve run and people have gotten some huge realizations and results from it! The is also the first time that we’re opening it up to people other than our members. You can get all the information right here:

Creating Healthy Live Nutrition Program

Please let me know if you have any questions about it.

Mitch Rothbardt, CPT, PN Lean Eating Coach
510-754-7113
MitchRFitness@gmail.com