I can’t think of a better topic to write about as we are in the peak of our Holiday Season. This is the time of year we celebrate the birth of JC, give thanks to all that we have, and we reflect on our priorities and do our darndest to get them in proper alignment for the upcoming New Year. So what separates those who are successful with their resolutions from those that aren’t?

It’s called the LAW OF DIMINISHING INTENT

 Those that are successful act on their goals for the new year. Those that want to get healthier and more fit start working out and eating better. Those that want to help others acheive their dreams find a vehicle that allows them to do that. Those that want to earn more income take action towards ways in doing that. Those that want to re-allocate their money and find ways in which they can save or spend better do just that. Those that want to work on themselves and develop themselves personally turn off the TV and use their time more effectively, those that want to spend more time with family find ways in which they are misspending their time or discover avenues in which they can be at home more than at work, and the list of scenarios can go on and on and on. So, what’s the underlying constant in each of the scenarios listed and any other scenario you can fathom? The answer lies within taking action with the first 24-48 hours of making the decision to change.  Those that fail to take action within that time frame drastically reduce their chances of being successful with the respective change they are trying to accomplish. Quite simply, they become the definition of the Law of Diminishing Intent.

I am a huge fan of quotes because they provide so much perspective and wisdom in a short amount of words. These are a few that can become principles in which to guide you towards a brighter 2012 than 2011. I know they surely worked for me.

“I believe that wisdom, when harnessed over time, leads ordinary people in incredible directions.”

 

“Principle of direction: It is the direction, not the well intention, that determines your destination”…. Andy Andrews

“Significance is not possible unless what we do contributes to the welfare of others”

“Man’s mind, once stretched by a new idea, never regains its original dimensions.” -Oliver Wendell Holmes

“The most successful people are those who are good at Plan B.”  -James Yorke

“Choice, not circumstances, determine your success.”

 

As a Christian, this one cut to my very soul and challenged me to be a much better Christian and if you are also a Christian, it will challenge you also:

 

“Does the devil know the scriptures better than you?”

Happy Holidays to you all and most importantly, Merry Christmas. Enjoy the time with loved ones, the fellowship, and even all the goodies (yes, I said it!). Take a moment, on Christmas Eve, to take in the silent night and remember why we celebrate this holiday.

God Bless you all this Holiday Season,

Brandon LaRue (aka “Street”)

www.LEANandDREAM.com

When working amongst a very knowledgeable Sports Chiropractor, we oftentimes converse about some of the pieces of gym equipment and why they even exist. For most people, the machines tend to be where most people’s comfort zones are perhaps because of the Nautilus movement in the 80′s? Or was it the 70′s? Someone more experienced in age may be able to help with that one. Like most things in the last 30-40 years, exercise and strength training has evolved, so venture away from these machines and take a more functional approach to your exercise program.

What to avoid:                                                                    What to do as an alternative:

1. The Leg Press Machine                                          1.    DB Goblet Squat

                                               

   2.   The Leg Extension Machine                                    2.    DB Split Squat

                                                

  3.    The Leg curl machine                                              3.    SB Hip Extensions

                                            

  4.    The Hip Abduction (inner/outer thigh) machine          4.    Band Walks

                                                

  5.    Torso Rotation machine                                          5.    Band/Cable Anti-Rotation Hold

                                            

  6.    Pec Deck                                                             6.    Pushups 

                                              

  7.    Abdominal Crunch Machine                                   7.    Straight Legged Sit-up

                               

  8.    Back Extension Machine                                      8.    DB Stiff Legged Deadlift

                                                     

 

Start putting your plan together now so that you can get your body functioning at its best.

 

Brandon

www.LEANandDREAM.com

Sperm carrying fat

In a world where people have never been more aware of the benefits/necessity of being healthy and physically fit, the trends of Obesity and childhood Obesity continue to rise. I believe everyone inherently knows the basic formula of how to get on the right track, but there is an inherent (dare I say genetic) failure to act in our society. We pride ourselves on working hard and becoming someone of status in our careers and income, yet we neglect the fact that without your health, vitality, energy, and the physical capacity to do stuff, none of that career and income stuff matters. I’ve seen far too many people that I have worked with that became so involved in the rat race of life, trying to keep up with the Jones, that they wound up obese, on medication, in marital dissaray, and more often than not, their kids are obese as well. I’m already seeing this occur with many of the people I know in my age bracket, as I’m sure you do as well. This is a multi-dimensional topic, from the rat race, to being worn out, to neglecting one’s health, which leads to neglecting your children’s health and your grandchildren’s health. What a massive interrelated responsibility we have to take care of ourselves and our future family! As dark as this may sound, the bright news is that it’s reversible. There is much research out there showing nutrition, exercise (in particular strength training), and supplementation aiding in reversing these ”genetic switches” and ridding yourself of the “obesity gene.” 

Here is a paragraph from a book (The Man in the Mirror by Patrick Morley) I’m reading right now that seems to fit perfectly with this blog’s intended message:

“The most lasting satisfaction of life is in our relationships, so why are we trading them in for careers with companies that will drop us like hot potatoes if we miss our quota? Our standard of living must be measured more than one dimension.”

Here comes the tough questions to swallow if you are that person in the above paragraph, or if you see yourself on a similar path. 

1. What if the way I eat and exercise affects the genes (i.e. fat sperm) I give my offspring?
2. What if the way I eat during my pregnancy affects the health of my fetus and the future health of my child?
   

   Is this really what you'd want your fetus feeding on?

According to Dr. Carl Keen, who is one of the most highly cited nutritional researchers in the world, Nutrition can have a huge impact on the growth and development of children. Great nutrition for children starts in the womb. Nutrients must travel from the mother to the developing baby, and the supply (or lack) of nutrients can have a life-long impact on the health and well-being of children.

For the past 25 years, my colleagues and I at the University of California, Davis have studied the relationship between nutrition and development. Exciting new discoveries linking good nutrition to improved fetal growth and development helps result in better pregnancies and may boost child health and potentially even their intelligence. Click HERE for the entire article.

Does it really take science to reveal this phenomenon? Or, can it be as simple as being observant of this phenomenon? I challenge you to break the cycle that may exist in your family. Break the cycle of your future family. Break the cycle for your own health and fitness.

In the end, lasting relationships and leaving a lasting legacy for your family is what I believe strongly as a great philosophy in attacking life. These things can only be accomplished when one is healthy and balanced. 

Make these changes a priority in 2012, heck it’s 2011 still, do it now!

-Street

www.LEANandDREAM.com

This is a 100 pound replica of fat.....multiply this by 10.

Collectively, our amazing team has been able to literally reach out and touch hundreds of lives and help improve the quality of their lives, their workouts, and ultimately their health. If you want to see a health and fitness game plan that works and has led to well over 1,000 pounds of fat loss leaving people much leaner and meaner? Check a sample day from this plan:

Wake Up: Pre-breakfast Metabolic Fuel* and Muscle Food

Breakfast:  Perfect Breakfast with all necessary Gap Fillers*

Workout Routine:

• Fuel Up
• Foam Roll/Stretch/Warm-Up – 15 minutes
• Strength training – 30 minutes (6 exercises/3 sets/ 8-12 reps/60 second rest periods/superset exercises)
• Conditioning for Fat Loss – 14 minutes (30 seconds : 90 seconds x 7 rounds) i.e. KB Swings/Squat Jumps/MB Slams/Jump Rope
• Recovery

Pre-Lunch Fuel: Metabolic Fuel*

Lunch: Joseph’s Flax Wrap with Turkey, Hummus, spinach. Bottle of Water. Apple. Cup of Raw Veggies (Hummus for dip)

Snack: Tuna w/Sweet Relish

Dinner: Chicken Breast with quinoa mixed with Broccoli/Cauliflower/Carrots w/Fish Oil

Snack: Protein Shake w/1 scoop Natural Peanut Butter (or other nut butter)

* All terms followed with asterisk (*) are the same product and part of 1 day’s serving

There it is, a sample workout day that has worked for hundreds of people. Do this workout day 3-4 times per week and see what happens. The non-workout days, eat in a similar fashion, just add a snack in where the workout is on the workout day.

Have  a great Thanksgiving! Lose a couple before you gain a couple. Then lose a few more before you gain a couple at Christmas. Win this season. Decide to take control.  Decide to put on fat or lose it.

Street

www.streetsmartfitness.com

www.leananddream.com

I am fortunate enough to be surrounded by many wise people, from whom I’ve learned much about life, purpose, and just some great nuggets of wisdom. While some may not refer to this as a principle, I believe that it is. It is called the The Principle of the Slight Edge. The reason why I refer to it as a principle is because it applies everywhere and is always true no matter the circumstances and ultimately it will always govern an outcome.  There are many aspects of the principle of the slight edge; for me, the terms that come to mind that associate well with this principle are discipline, consistency, ambition, attitude, and responsibility to name a few. In Street’s terms, The Principle of the Slight Edge can be defined as “doing something that you don’t necessarily enjoy doing consistently enough to develop a habit that leads to long term success.” Sounds pretty universal right? Like I usually do, let’s dive a little deeper in relate this to some common issues in our world today. Let’s not kid ourselves (which is a weak one-liner for Lipitor) I’m going to talk about health, fitness, and something new…finances.

The Principle of the Slight Edge with Finances:

Issue: You say that your finances are tight, work at a job you don’t enjoy, and are stuck in a dead end position.

Slight Edge solution #1: Stop eating out for lunch everyday to save some cash (could save $2,600 annually) to free up some cash flow for “outside of the box” thinking and options with your saved $$.

Slight Edge solution #2: Quit wasting time watching your favorite sitcom at night and re-allocate that time into the best investment you can ever make! Invest in your personal development and leadership qualities by reading good books. Imagine the new outlook and wisdom one could accumulate with over 200 hours of reading in a year! This is a guaranteed life-changing slight edge solution for the dead end position at work.

The Principle of the Slight Edge with Exercise:

Issue: We’ve all used it and hear it constantly: “I don’t have time to work out.”

Slight Edge Solution: Workout 20 minutes per day. This amounts to 140 minutes per week, which equals to 121 hours per year of working out! Something as simple as running for 10 minutes in the morning and doing 5 rounds of bodyweight squats, pushups, planks, and dumbbell rows in a mini-circuit will produce major results, but the slight edge only works when this is followed consistently. We all have enough time to do this; it is a matter of choice.

The Principle of the Slight Edge with Nutrition

The issue: I used to be able to eat whatever I wanted, but now I’ve let myself go and feel like I’m too far gone to do anything about it.

Slight Edge solution #1: Stop drinking pop and replace it with a healthier, more effective version of an energy drink if you need some extra energy, or drink just plain old H2O! Being properly hydrated can do wonders for your weight management and energy levels. Assuming that one drinks two pops per day (and we’ll use Mt. Dew as an example because it seems to be the most popular) eliminating 2 pops would equate to 96 grams of sugar per day. This accumulates to 35,040 grams of sugar per year! That is equal to 77.2 lbs of sugar per year. Can you imagine the slight edge solution could have here!  

Slight edge solution #2: Take your $5 footlong (the lowest calorie sandwich I found was 480 calories) and replace it with a convenient, more cost effective meal replacment shake that is a perfectly balanced meal, and only 220 calories. Let’s do the math on that over the course of a 260 day work-year. 

480 cal – 220 cal = 260 calories saved per day X 260 days = 67,600 calories saved per year. Since it takes 3,500 calorie reduction to lose a pound, let’s do the math on what that could mean over the course of 260 days.

67,600 calories / 3,500 calories/pound = 19.31 pounds of weight loss!

And, how about the money you save in the process! $5 foot long – $3 meal replacement shake = $2 of savings X 260 days = $520!

I hope the point made in today’s post paints a clear picture of what the Slight Edge Principle is all about and how it can be universally applied to any area of your life that you’d like to lead down the path towards success. Success isn’t a stroke of luck or found in a lottery ticket, it’s a decision. Take action and have some discipline to follow through.

Stay strong,

Street

If you research the 80-20 rule extensively, you’ll find that it applies nearly everywhere. According to Wikipedia the 80-20 rule, or otherwise known as the Pareto principle,  the law of the vital few, and the principle of factor sparsity, states that for many events, roughly 80% of the effects come from 20% of the causes.

Here are some interesting cases where the 80-20 rule applies:

• In health care in the United States, it has been found that 20% of patients use 80% of health care resources.
• Several criminology studies have found that 80% of crimes are committed by 20% of criminals.

• Distribution of world GDP, 1989^[8]

  Quintile of population	Income
  Richest 20%	82.70%
  Second 20%	11.75%
  Third 20%	2.30%
  Fourth 20%	1.85%
  Poorest 20%	1.40%

 Of course there is a health and fitness twist on the 80-20 rule, and it just wouldn’t be right if I didn’t mention health and fitness in one of my blogs right?

With your health and fitness goals it is well-accepted by health and fitness professionals, strength and conditioning coaches, nutritionists, and dieticians that 80% of your results comes from your nutrition habits and 20% comes from the actual exercise program you are participating in. The problem with this is, 80% of people’s efforts come in the form of exercise and they only use 20% of their effort towards their nutritional habits. It becomes quite apparent why so many people get frustrated with the lack of their results. 20% of the population understands how to do it right, while 80% keep failing.

So the answer is simple, figure out your nutrition first. Or at least spend more time nailing that component down and then focus your energy on getting in some intense exercise. Once you harness your nutrition and it becomes second nature, focusing on the exercise becomes enjoyable, because you get to see the fruits of your labor. You know, the cuts, the shape, the abs, the smaller jeans, etc…all get their chance to shine, whereas when the 80-20 rule is applied in the wrong components, the fruits of your labor show in the form of spare tires, double chins, saddle bags, and cankles (or “snowpant legs” as a friend of mine once called them).

                      

Use your time, energy, and money wisely when it comes to your health, or you will pay more in the end.

-Street

Listen to the health and fitness “weirdo” closest to you and he/she will say the same thing. Eating healthy and living a healthy lifestyle is not expensive; in fact, it’s way cheaper than most people think. Pursuing a healthy lifestyle, like all things in life, is a matter of choice. The most common excuses for not pursuing a healthy lifestyle?

1. I’m too busy to eat healthy and exercise!
2. It’s too expensive to eat healthy!
3. I lack the discipline to do that!

Let’s address the expense factor. I’m not going to dive into great detail here, but the average American spends between $8 – $12 per day as soon as they walk out the door spending their hard-earned money on the likes of gas station food, vending machines, going out for lunch, coffee at Starbucks and/or Caribou, happy hour, etc… What this equates to monthly is a staggering $160 – $240 per month! The previous math only applies to the work week. Many people I know are much much worse on the weekends, but let’s be conservative and just say that the same $8 – $12 occurs on the weekends as well. That means $240 – $360 per month is spent on primarily poor food and beverage choices! These are concepts that we generally know as true, but we put in the back of our minds because they aren’t flattering statistics of our choices.

Back to re-allocation, it becomes quite easy to see how simply re-allocating the money you are already spending on poor choices to simply spend that money on good choices. Your checkbook won’t even know the difference! In fact, you’ll likely have some extra money in your checking out each month due to making better daily choices with your nutrition.

Here are some simple tips to re-allocate your money towards healthy choices and ultimately a healthier looking body:

1. Instead of eating out for lunch or eating gas station food for breakfast, add in a Meal Replacement Shake. This tactic will actually lead to savings. Plus, a  leaner body composition will occur when this tactic is used consistently. Average Savings: $2 per occurrence.
2. Instead of stopping at StarBucks or Caribou for Coffee, add in some SPARK. Not only is this much more effective energy, long-lasting energy, and much less acidic in your body, it contains lots of vitamins and mineral and is sugar-free. Better yet, you’ll save money! Average Savings: $1.50 per occurrence.
3. Eat your groceries and bring your lunch to work. This is so simple, but people are quite frankly too lazy to take this 5 minute step. Wake up 5 minutes early or make your lunch the night before. C’mon dude, this can seriously save you money and really have an impact on your health. Pack an apple, pack some veggies, pack a turkey wrap, and some rice cakes and peanut butter or mixed nuts. Average Savings: $3.00 per occurrence. 

                   +                 = $3.50 savings/day

These 3 tactics alone have the ability to not only transform your body, but also your checkbook ($6.50/day)! I’m not saying that these all apply to you, maybe one of these tactics apply to you , maybe all three?! Only you can take the information and choose to do what you want to do with it.

Make the right choice, which will be the unpopular one, and practice the right choice consistently. Want to know what’s even cooler than that?! People will follow you and you’ll impact someone by them observing your healthy behavior. You can change someone’s life by merely helping yourself!

Stay strong,

Coach Street

I read a very profound quote the other day, and it goes like this:

“You are who you will be 5 years from now, except for the people you meet and the books you read.”

The reason why this is so profound is because it is so true, so powerful, and so simple to implement. Well…simple may be the wrong term. Let’s dive into the deeper meaning of this quote. I hate to write and speak of my own experiences, but in this case I have to share. This past year, my 28th on this planet, has been the most amazing year of my existence. I have discovered more about myself, more about my abilities, more about those around me, and more about people than I have in all the other 27 years of my life. I feel wiser, I have more direction, and I have more confidence than ever before. Before I write any further, I want you to know that I’m not looking for a pat on the back or an “atta boy.” I want you, the reader, to evaluate yourself after reading. Back to my story…the reasons why my 28th year on this planet has been so significant are answered in the quote. I have read more uplifting and inspiring books this year than all of my other years on this earth. I have listened to more uplifting and inspiring CDs in my car, which I never did before. I have surrounded myself with people that are like-minded, positive, life-giving, wise, successful, and I have studied them and learned from them. I’ll get in big trouble if I don’t mention this; I also got married to the most lovely woman on the planet (Love ya darlin!)  The result of all this “positive brain food?” Life-changing! It turned my whole world around, and my hopes are that you make some decisions starting today to do the same for yourself.

Here are some action steps to put things into motion:

1) Start reading a great book at night and turn off Jersey Shore and MTV’s Real World. It’s poor use of your time and doesn’t make you any better, probably worse. If I may, I’d recommend reading The Traveler’s Gift by Andy Andrews first to set the table. I may be biased, but this book changed my life and it was because a dear friend and mentor of mine gave it to me as a gift.

2) Start thinking about those you hang around most. Think of the top 5. Are they the type of people that you are striving to be like? If so, you are on the right track because research shows time and time again that you are who you hang out with. Just like you are what you eat. Notice how I didn’t say judge. It’s not our job to judge anyone, but we can evaluate.

 3) Eliminate negative people from your life. This is not always possible due to family and work; however, I’ve developed a keen skill that I’d like to share with you, and most men have genetically acquired this skill. Selective hearing! When people start getting all negative, and they are whining and swearing about circumstances and this and that; I tune them out. It may look like I’m listening, but all is here is Charlie Brown’s teacher.

To wrap it up, life’s too short to live nothing less than an extraordinary existence on this planet. Don’t settle for nothing less than what you began this life dreaming of becoming. It’s still all very possible. It’s a choice; make the right one. 

Have a phenomenal Labor Day!

-Street

I have to give credit where credit is due, and that is to a friend of mine who used to ask the question, “are you looking to go from big marshmallow to a small marshmallow,” when dealing with people who were looking to get into great shape, lean, defined, or in other words, the best shape of their life through running and/or walking.  The reason why this statement was used is because people are still stuck in the “jogging era,” or is pronounced “yogging” with a long J?

"Apparently you just run for an extended period of time?"

A lot can be figured out through pure observation. This time of year, many people are outside trying their hand at running and walking as their solution to lose body fat. What do you usually see from these people? Big marshmallows and small marshmallows. This may sound harsh, and of course there are always outliers, but generally what I see are overweight people walking and running. Now go into a weightroom and observe those that you see strength training regularly. What do you see there? You see muscles, less body fat, and a more desirable physique. Generally you don’t see the strength training area filled with big marshmallows and small marshmallows. There are many factors that can be discussed as to why this holds true in most scenarios, but let’s just keep it simple; people who strength train look better than those who don’t. Which begs the question? Why aren’t more people engaging in it?

Truth of the matter is this, if you aren’t strength training as part of your fitness regimen, the sail of your boat will not take you to body of your dreams, nor will it take you to “I just want to be healthy” town either. If you are an endurance athlete, your performance will be less than optimal if you don’t strength train and your risk for overuse injury will be higher. Numerous studies, which I won’t cite or mention in today’s post to save some time, have shown that strength training as part of exercise regimen is far more superior in resulting in more fat loss, increased bone density, more quality muscle mass, increased metabolism, and enhanced performance.

All components should be addressed in well designed fitness program. Nutrition education, muscular endurance, cardiovasular endurance, strength training, power training,  and flexibility training are essential to overall health and fitness. The bold items are those that I believe to be the “X” factors in achieving optimal results with your physique. I think many will agree, and if you haven’t taken to this advice yet, please do yourself and your body a favor by engaging in strength training in addition to the other components of health and fitness that you may already be addressing.

Stay strong!

-Street

Many sources refer to the “10,000 hour rule,” in order for one to be considered an expert.  I think this rule puts into perspective how long it takes to master anything. I am just as guilty as the next person, but why is it that in the health and human performance field (which you might say is the same case for your line of work), the newer someone is in the field the more they think they know? One thing that I have learned from working with many trainers and fitness professionals is this, having a bachelor’s degree, and a certification means absolutely nothing. To illustrate the 10,000 hour rule, allow me to use myself as an example.  I have been a full-time personal trainer or Strength and Conditioning coach for 5 years.  So let’s do the math on my working life’s 10,000 hours:

5 years = 260 weeks –> 40 hours X 260 = 10,400 hours

Now, this is just on the clock hours; I have not trained 10,400 hours. So, let’s take this a step further. At one training position I held for 3 years, sessions ran 45 minutes long, and we tried to operate at 75% efficiency, which means 75% of a trainer’s time was committed to training clients. Again, let us do the math:

6240 hours X .75 (operating efficiency) = 4680 hours –> 4680 hours X .75 (45 minutes = ¾ hour) = 3510 of actual training hours for the 3 years of employment mentioned above.

The next position I held was as a strength and conditioning coach for a baseball team. This position was held for 6 months, or 24 weeks. While this position entailed long hours, an “off the top of my head” estimate is that half of the time was spent training the ballplayers. Again, let’s do the math:

24 weeks –> 60 hours x 24 = 1440 hours/2 = 720 hours + 3510 hours = 4230 hours of practical experience.

For the past year, I’ve been training as an independent contractor training all sorts of people, from the high school athlete, scholarship bound athlete, and the 30-60 year old population looking for vitality, fat loss, and strength. Sessions run an hour in duration and I train on the average of 12 sessions per week. Not to be redundant, but let’s do the math again:

52 weeks X 12 hours = 624 hours + 4230 (from previous 4 years of experience) = 4854 hours

I think it is important to point out that this is “in the trenches” practical experience. In order to be considered an expert in practical training, one should accumulate at least 10,000 hours in the trenches. This means at the rate I am currently training that I have roughly 5 ½ years left before I can consider myself an expert in the trenches, which would equal about 10 years.  Another theory as stated by Ericsson, Krampe, and Tesch-Romer (1993) reported that expertise in all fields is the result of intense practice for a minimum of ten years (Magill, 2007). If people can believe these theories and hold themselves to the standards, continuing education will be a by-product and all services and industries will improve vastly in quality of service. I say this because the more experience one gets in any field the more he/she discovers that there is more to learn.

Apply the 10,000 hour rule to your line of work, but don’t stop there. As my high school football coach used to say, “Complacency is a sin.” Don’t ever be satisfied with where you are at and what you do. Pursue greatness in all aspects of your life. Evolve to a higher level of wisdom than those that surround you, unless you are surrounded by people more wise than yourself, which is another blog post in itself!

In conclusion, since this is a health and fitness blog, let’s tie this concept to your health and fitness. Don’t for one second think that a 3 month commitment to your health will get you what you want. Don’t think that a year commitment is gonna do it either. Leading a healthy lifestyle is a long-term commitment, which is why it’s called a lifestyle. The faster you can wrap your mind around the concepts laid out in this post, the faster you can put your mind at ease and put your body to work.

Magill, R. A. (2007). Motor Learning and Control: Concepts and Applications. New York: McGraw-Hill.

Pursue Greatness!

-Street