Coach John Kyle

3.5 Types of Goals For The New Year

2012-01-11T23:21:00.000-05:00

What would you say if I told you that you could achieve your upcoming New Year’s resolutions faster, with more excitement, passion and maybe, just maybe, without fail this year? Would you believe me? (Probably not.)Well first of all, do you even have those goals? If you do I bet you’ve got some good ones, huh? But do you have clear, written and specific goals? Right there, I’ll bet that you do not. Listen, everyone has something that he or she wants to achieve, become, do or have, and the reality is that most of them will fail miserably this year. Not because they don’t want to accomplish their goals or that they don’t care about the goals that they’ve set (I’m 100% sure that they do!) but they’ll most likely not create those goals in the most effective and powerful way possible.

So, if you want to reach that next level in life, achieve that dream you’ve been chasing, become the person you’ve striving for and NOT fail wretchedly like all of the other people who will this year, then you’ll want to compare your current goals up to my 3.5 Types of Goals for the New Year:

1. M.E. Goals- M.E. Goals are perhaps the most crucial aspect of creating any goal you’ll ever set. Why? Because they’re about YOU! M.E. goals are about what’s most important to you. M.E. goals are about what excites you, what creates passion for you and what makes you get up and go to work each day. (Outside of paying the bills of course.)

The M stands for Motivating which means you need to ask the question “does this excite me?” It is hard to work to achieve a goal when there is no momentum or energy behind you. Motivation is a key point in reaching your dreams and aspirations because you’ll need that excitement on the days when nothing seems to be going your way, or when accomplishing the goal seems too far away or too difficult too attain.

The E stands for Engaging which means you need to ask the question “does this goal speak to me on a deeper level?” Not only should a goal motivate you, but it needs to create passion, meaning and purpose. Otherwise, you may be excited to accomplish the goal, but you’ll be left asking “why the heck did I even begin in the first place?” Be sure that you’re not just motivated, but that you are finding a deeper meaning in what you are working towards in your life, because when you’re at the end of the road, I guarantee that you’ll look back and ask “why did I” or “why didn’t I?”

Here are a few questions to ask to create M.E. Goals:

· Does this goal excite me?

· Does this goal create momentum for me?

· Can this goal get me motivated on the days I want to quit?

· Does this goal speak to me on a deep level?

· Does this goal help give meaning to my life?

· Does this goal provide purpose and direction for me?

· How will I feel at the end of the road if I do not attempt to reach this goal?

2. S.M.A.R.T. Goals- Having goals such as ‘I want to get into shape’ or ‘I want to make money’ just don’t cut it. These goals are far too general for you to achieve. When creating goals for yourself, whether it be in physical fitness, education, financial matters, etc., they need to meet certain criteria in order to be attainable goals. They need to be S.M.A.R.T. goals. Once you understand how the brain works, you’ll see the need to meet the S.M.A.R.T. criteria. Try this: look around the room where you are and find the color blue. Now find red. Now green. Now yellow. It didn’t take you long did it? This is because the brain will literally filter out anything you do not want in order to give you what you do want- if it knows exactly what that is. When you say ‘I want to make a lot of money’, the brain has nothing to work with- what exactly is a lot of money? 3000, 10,000, 50,000, how much? If you were to give the brain a specific amount, it can function better and help you achieve that goal quicker. (You can get even more specific - just read #3.5)

If your goal can meet the following S.M.A.R.T. Goal criteria, then you stand a great chance of accomplishing your goals:

· S- Specific- how detailed and precise is this goal?

· M-Measurable- can I calculate or appraise this goal?

· A- Achievable-can I complete this goal?

· R- Realistic- am I being level-headed and practical with this goal?

· T- Trackable- can I keep track of any results or actions in regards to this goal?

3. “Q” Goals- Another good idea to have in regards to making your goals for the upcoming year is make them “Quantifiable”. One of the goals I set for myself during my test for 6^th Degree Black Belt was “to raise the awareness of the effects of drugs, alcohol and gangs in my community by speaking to 5000 people.” I found these people at local rehab centers, churches and Jr. High and High Schools. After I began working towards my goal, I soon discovered that reaching the number of 5000 came quicker than I anticipated, and so I doubled the goal to 10,000 after only 6 months had gone by. However (and much to my surprise), by the time I tested for my new Black Belt, I had reached over 14,000 people. By having a number attached to my goal, it allowed me to be specific, measure the goal and track the results I made as well. But most importantly, by having a number associated with the goal, I was allowed to quantify not just the amount of people I spoke to, but the results as well. In other words; I may have directly spoken to more than 14,000 people and touched their lives in a healthy positive manner over a short period of time, but who knows how many lives those 14,000 people touched. Now that’s getting Quantified!

Having a Quantifiable number as part of a goal also allows you to break down a larger goal into smaller and more manageable amounts. For instance; if you set a goal of doing 52,000 push-ups in one year’s time, it certainly meets the criteria for the S.M.A.R.T. method, but the amount is so large that it may seem impossible to achieve! However, if you were to break it down into smaller sections, you’ll see that it becomes much more attainable: 52,000 per year = 1000 push-ups per week. Those 1000 push-ups per week = 143 push-ups per day. Those 143 push-ups can be broken down into sets of 25 and all you have do is about 6 sets of 25 push-ups each day to reach your goal. Or, you could do 1000 push-ups spread out over a 5 day period rather than 7, which would break down to 200 per day, which could then be done in sets of 50 or 25. (Or you could do those 1000 push-ups in a one hour setting like me and Mary!) Again, “Q” goals not only allow you to break the amounts down into maintainable sizes, but add more to increase your level of accomplishments as well!

· Is there a number attached to the goal?

· If so, it can then be measured, tracked and quantified!

3.5 “I Will” Goals- As stated above, most goals that people create are either too general to focus on, or too weak to get motivated from. Look at those goals I mentioned above again: I want to get into shape, I want to make money. Outside of what has already been said, these goals have a serious lack of commitment. That is why another great idea you’ll need to implement into your goals for this year is to add the “I Will” statement. By starting your goal with the statement “I Will”, you place yourself in a position of obligation of reaching that goal- no matter what. By having that “I Will” statement written down, you literally convince yourself that you will achieve it, and you’ll then begin to believe that the goal is something that you will do. Having the “I Will” statement written down, reminds you of what needs to be done- it keeps you responsible and accountable for the results and makes sure that you cannot blame the lack of effort or resolve on anyone else but yourself. The “I Will” statement makes you deeply committed to your goal which is of high value because you’ll have many, many negative things come to pass and challenge your tenacity as you attempt to accomplish what you want. Some of these challenges will be big and others will be small but I promise you that you will be tested, and knowing what you will do can many times make all of the difference between failing and succeeding.

Here are a few examples of “I Will” goals that also provide meaning and excitement (M.E.), and meet most of the S.M.A.R.T. and “Q” criteria:

· I will lose 20 pounds and have a 31 inch waist by March 30^th, 2009

· I will make 50,000 this year with both my full time job and on-line business.

· I will become a division manager of my company by July, 2009

· I will graduate college by 2011 with a GPA of 3.5 and have a job making 45,000

· I will spend and extra 260 hours this year with my family to build healthy relationships (5 hours per week x 52 weeks)

· I will test for and receive my Black Belt in March 2012

FREE OFFER: Need to run your goals past someone this year to ensure that they meet most of the criteria above? Give me a call or shoot me an e-mail. CoachJohnKyle@Gmail.com I am also available to teach seminars as well at no cost. There are 3 this month to take advantage of!!

3.5 Habits for the Holidays!!

2011-11-28T20:53:00.000-05:00

What does the holiday season mean to you? Are you one of the folks that love the season- the lights, the colors, the gift giving? Does it mean love, joy, happiness and family? That would be ideal wouldn't it? It can really make this time of year special and meaningful. Yet not everyone in our society feels this way. Perhaps you're on the other side of the coin and you can't stand the craziness of the mall, or the crowds and you view the season as a hit to your bank account? (Although, we all feel that aspect!) Does it represent being broke, loneliness and frustration of another year gone by that simply sucked?

I truly hope not! I hope that you're on the more positive side of the coin, but if perchance you're leaning more towards the negative side this season, here are 3.5 Habits for the Holiday to make this season better than ever:

1. Attitude of Gratitude: For many people, this is an amazingly difficult task to perform. They usually have many personal issues that they are dealing with and cannot see the forest from the trees. (And this has become a habit for them as well unfortunately.) I am convinced that developing an attitude of gratitude is not simply a mindset, it is literally a skill that one can practice and master over the course of time.

One powerful and effective method you can do this with is to get out a sheet of paper and a pen. (Do not do this exercise in your head, it has a significantly higher impact when done on paper.) Write down everything you're grateful for: roof over your head, food to eat, clothes on your back, car in the drive way, a job, family members, friends, living in Colorado, etc. Keep writing until you get down to "all my fingers and toes, I'm breathing, I can walk, talk, see and hear." When you get down to the "small" stuff like fingers, toes, walking, etc, you'll see all the "big stuff" like the boat and the car is actually the real "small stuff." Practicing the skill of developing an Attitude of Gratitude can, over time, put things in perspective for you and make the holiday season a great one!

Offer: Want a form to fill out for the "Gratitude List"? Shoot me an e-mail and I'll send one for you to fill out. CoachJohnKyle@Gmail.com

2. Focus on Creating, Not Cash: I speak with many people who are not well off for the season, much less for the entire year. So when the holidays come around, this is a strong reminder that they are short on cash. So, if you fit this category, focus your time and attention on creating gifts rather than buying them. You did this when you were a kid, right? You could sit down with a few crayons and make a “masterpiece” couldn't you? What happened to all of that creativity? Well, life and fear of judgment got in the way, but don't worry, it's still there!

Take 10 minutes and just think: what would be fun to create for someone this season? Can you cook? Can you work with wood? Do you have something you can restore? Is there something that you're good at that a friend or family member could benefit from? Can you sing? Dance? Play an instrument? Tell jokes? By focusing on creating, not cash, you'll have fun, you'll be creative and you'll put a smile on someone else's face this season!

Offer: Need ideas on where your talents may lie to create gifts? Shoot me an e-mail and we'll see if we can't find something! CoachJohnKyle@Gmail.com

3. Plan to Eat!: That's right- eat! Far too many of you worry far too much about all of the "eating" you're going to be doing during the holiday season, and I know why. You have no plan! Plans are not simply for your business, or achieving those next important goals. Plans are necessary for success in even the smallest of issues. Plans keep you focused on what you deem is most important in this subject (or any other for that matter) and insure that you'll take what is called "right action" in any holiday party.

So here's a sample plan for you to use: "I'll eat holiday junk food (pastries, cookies, pie, etc.) on only Friday and Saturday nights as well as on the Holiday itself." By having even a simple plan like this, you'll keep the amount of junk food to a minimum, yet not feel as if you're missing out. It's important to allow yourself to relax a little this time of year and indulge. Having a Plan to Eat can help you have fun during the holiday season, and also help you keep a healthy lifestyle as well.

Offer: Don't trust yourself? Shoot me an e-mail and we'll find a plan that's right for you this season! CoachJohnKyle@Gmail.com

3.5 Give No Matter What!: As a child most of you saw this time of year as a time to get presents under the tree. It was time of receiving and getting what you wanted- even though your parents tried their best to teach you otherwise! Unfortunately, I meet many people who have grown up, yet still maintain the same childlike mentality they've always had. As adults, you and I call these people "takers". (You're thinking of few right now aren't you?) Well, admit it, you fall into this trap every so often as well don't you? Hey, who doesn't love getting a present with a big bright bow on top?

The best way for you to change your attitude about getting is to give, and by giving I mean to be of service to someone else. So, whether you're 'into' the season or you're more of a Grinch this time of year, be sure to give of your time to some cause, or maybe just to someone you know who needs help. By spending time with someone who needs you, it is very hard to think about yourself and the problems or challenges that you face. Does your elderly neighbor need help shopping at the grocery store? Do your parents need help setting up their house for the holidays? Can you spend the day at a homeless shelter or something similar? Maybe it is as simply spending time listening to your friend who is having a serious crisis in their life and helping them stay out of self pity. Whatever you can do to give, then give- and you'll quickly see how when you give, you'll get!!

Offer: Holiday season got you down? Send me an e-mail and I'll help you figure out a few ways to put these habits into practice so that this holiday season is better than ever!! CoachJohnKyle@Gmail.com

Thank You!!

2011-07-12T16:09:00.002-04:00

For several years I have taught my heart out for the members of Clearwater Boxing Center- each and every week. And even though it was emotionally and physically taxing, as I look back now I truly did love every minute of it. I can recount many private discussions I’ve had with so many of you in regards to various aspects of your lives, and every time I do, I feel truly blessed to have been in a position to help you.

I know one young lady who after listening me talk about “Anchors and Motors” (a speech I give often) went out and changed all of her friends almost overnight! And she LOVED it! She told many months after the fact and how happy she was about making the change- and gave me credit for the whole thing!

I can think of a man who had been plagued by being overweight for so many years and how people would often say rude or mean remarks to him at work and in his social life. After training with me he lost the weight and stated how much he appreciated that I never looked at him different, or that he could not do something because he was overweight. In fact he recalled how I was even more demanding of him than the rest because I knew he could do it. In tears the man had thanked me.

And the list can simply continue on and on with regards to the people I have helped. I have been blessed to have been a part of so many lives in such a positive manner. I have watched so many of you change from weak to strong, from shy to outgoing, from unfocused to accomplished and from low self esteem to strength-of-heart and character that becomes the envy of others.

I thank all of you for allowing me to a part of the growth in your lives within your journey towards success.

BUT- at this point I need to give credit where credit is due, and that is to the teachers who have come before me on my own personal journey of growth personal development. The man you know me as today had some help along the way- Mr. Bittle has been my Master Instructor since 1986 and took me to my 5th degree. He was the one whom I learned passion, drive, commitment and intensity from all those years ago. And to point out just how good of an instructor he was- I am still passionate, driven committed to excellence and love to train with intensity! Mr. Bittle was one of a kind. The other gentleman who helped me reach new heights is Master Tom Callos who took me from 5th to my 6th Degree Black Belt in 2007 through his course the Ultimate Black Belt Test. Without him I believe that I would lack the professionalism and single-mindedness of goal setting and accomplishing what I set out to achieve that I possess today.

The point? You never get anywhere alone. Seek out the people who are further down the road than you in life, business or anywhere else, and ask for help. Never stop learning and growing in every aspect of your life and the results you get will be beyond your wildest dreams.

Still Reading??

2011-07-08T16:05:00.002-04:00

Hi all,

I have been requested now several times to continue my blog with articles like motivation, mental focus and of course, workouts! So, if you’re still inclined to actually read what I write then I shall continue to do so.

I believe that the principles I have been teaching and exercising for so many years affect you across the board in life. Meaning that regardless of your age, background, income or career; subjects such as goal setting, overcoming personal challenges and proper nutrition are things you can all learn and grow from. Of course there will be a subject I’ll write about that you’ve no doubt learned in the past, but that doesn’t necessarily mean that you should skip it. After all, champions don’t need to be told what to do, but they do need to be reminded.

So, here are some topics that you’ll be sure to read about: food intake, mental focus, proper thinking in negative situations, creative workouts, motivating mottos, workout outlines, the workouts that I just did, goal setting techniques, being a real friend, becoming a real team player, becoming a leader. I’ll also be sure to post my workouts and the time I do them in with the amount of weight I use to see if you can beat me.

New subjects that I’ll be writing will be financial savings, investing, investing vehicles, ways to save, compound interest and of course “how to choose a Financial Advisor.” (I’ll be one in the Denver area soon.) So please stay tuned into my blog and PLEASE- stay in touch as well. I would love to hear from everyone and learn how life is moving along for you all.

See you next blog!!

Think you’re training hard? Think again.

2011-03-31T11:45:00.000-04:00

I have a client who wants to lose 40 pounds in just a few short months. While that’s an admirable goal, it simply isn’t realistic- especially because she simply isn’t training hard enough….or often enough! I am constantly on her about how hard she is hitting, how fast she is moving and how many times she takes a break. I am constantly in her ear about these things because these are the things that will get her to the next level and help reach her goals!

The other thing she’s guilty of is not training often enough! She is only coming 3 times a week! That’s all! (She was coming only twice at first and I finally got her to up it to 3!) I am now hounding her to get here 4 times a week. Remember, her goal is 40 pounds in a few months! Again, great goal, but terrible action. (no that's not her in the pic! LOL!)

Now, I’m using am anonymous client and will not give out her name, but what YOU need to take away from this is ask yourself- “what am I doing to either sabotage myself, or help myself reach my goals?” Because most people think that they’re training hard simply because they’re sweating in training! Of course you’ll sweat- but how intense are you training? That’s the real question!

Since 1988 I’ve watched so many people half-ass their training and simply do “good enough” in training. They’ll use a weight to get 10 reps in weight training, but what they don’t do is to make sure that the 9th and 10th reps are hard as hell to perform! It’s not enough to just show up, you’ve got to make the effort! You’ve got to make the workout as intense as possible!

Yesterday I was doing the latest FightZone workout. I could barely move the weight on the last few rotations of the exercise I had to perform but I did it anyway. (in big part because I had an impromptu training partner Jim yelling me!) My legs were shaking, my arms were numb and I felt like I was going to puke! NO, I’m not crazy or obsessed- I have goals I want to achieve and I’m willing to put forth my best effort to get there.

I make sure that I am TOTALLY DONE by the end of the workout. I should have nothing left at the end of the training session- period. If I feel that I can do a 3 mile run at the end of the workout, then I didn’t train hard enough. Think about that- if you are not exhausted at the end of each training session and go running, hit the weights, do 5 more rounds, then you my friend have slacked off. PERIOD.

Think you’re training hard? Think again.

Getting Burned Out?

2011-03-03T17:07:00.000-05:00

Do you ever get burned out? Yeah, me too. It happens- no biggie of course, but the unfortunate aspect of burn out is that too many people mistake it for a total and complete loss of interest forever and ever. And because they’ve lost interest (supposedly forever) they feel as if they then have to quit and find a new activity to get involved with. And of course they’ll start the whole process over again!

The simple truth is that burn out is usually the end result of people who continue to over train for too long of a period without taking a break to allow their body to heal or their mind to decompress. So, to keep your interest and enthusiasm high, here a few ways to keep burn out from affecting you:

1. Create Weekly Training Schedules: The easiest and best way to keep burn out from affecting you in a negative manor is to schedule days off into your training routines. One great way to do this is to train Monday through Friday and take Saturday and Sunday off. After 2 days, your body will be refreshed and ready for action! Another training schedule you can get on is 3 days on 1 day off, 2 on and 1 off. That would be training Monday through Wednesday, take Thursday off and then training again on Friday and Saturday, taking Sunday as another rest day. Both of these weekly training schedules allow you to get plenty of rest but still have you training hard - and most importantly with consistency.

2. Watch for Warning Signs: Another thing you’ll need to do to keep burn out at bay, is to watch for the signs of burn out. These include, but are not limited to: muscle and joint soreness (much more than normal), loss of interest, resentment towards having to train, stopping your workout much too soon when you’re not tired, boredom while training, thoughts of quitting or moving on to something new, finding really stupid reasons why you don’t need to train, etc.

The warning signs of burn out are most likely NOT physical, but mental. You’ll get more physical symptoms from over training, but burn out is a mental factor. That should be apparent, yet I have many people who confuse the two.

3. Get a Good Training Partner: I have written many articles on why having a training partner is so crucial to one’s progress, and here’s yet another benefit of having a good partner. They can help identify when you’re burned out BEFORE you will! Surprisingly enough, most people are not aware that they are burned out, and they tend to blame their lack of interest, poor attitude and desire to quite on the activity itself. So by having someone who knows you well, they’ll be able to say things such as “hey, what’s up with the bad attitude today?” or “Hey, why are you skipping your training sessions so often? What’s going on?”, or as my wife Mary says, “what the hell is up your *ss tonight?”

4. Take Time Off: The best thing you can do if you are burned out is to simply take time off. Take a few days, a week, two weeks or even a whole month, but be sure to take time off! Obviously, if you were to schedule time off in the same manner as your weekly schedule, burn out will never even become a factor for you in regards to training. For instance, every December I take a “break” from my clean eating and just indulge. It’s the holiday time and everyone brings me cookies and stuff, so why not? I’ve been good all year, so if I take a few weeks and eat-up it’s no big deal. (Besides, when January rolls around I’m sick of eating all that crap!!) I also have no problem taking an entire week off here and there throughout the year if I feel I need to. I’ve been doing this for a very long time, so it’s not too hard for me to indentify when I’m getting burned out. And I really love this stuff, so burn out for me is not an option!

Box-a-Thon 2011

2011-03-02T16:21:00.001-05:00

Why Does Clearwater Boxing Help Out??

Since we’ve opened our doors, Clearwater Boxing Center has participated in several fund raising events as both volunteers at someone else’s event and as the fund raiser our self through our own events. We’ve collected nearly $10,000 in cash for the Big Brothers and Make-a-Wish Foundations in Pinellas County and we’ve also collected and delivered over $6000 in holiday presents for our annual “Giving Tree” event we hold at Christmas Time. Also, we have volunteered over 1000 hours by participating at others charity events as well as our own. Not bad numbers for an extremely small and young business, huh?

But, why? Why do we do that? Why should we, a small financially struggling company, help others when we need that money ourselves? Because it’s the right thing to do- that’s why…plain and simple. There are people who are less fortunate than us, whether that be financially or because of a birth defect or accident, and we cannot ignore that, not when it’s so close to home.

We believe that charity begins in our own back yard- not thousands of miles away. Since our resources are extremely limited, it is in our best interest to do the most good we possible can with what we have, and it only makes sense to help those right here, right now in our own back yard. That being said, this year’s Box-a-Thon is still up in the air! So, if you know of a non-profit organization that is right here in Pinellas County we want to know who they are!

We have a few in mind: Children’s Dream Fund, UPARC, Hooked on Hope and Pinellas Safe Harbor (homeless shelter). Please vote who you feel we should help this year!

We need that vote soon as we’re having the event on Saturday March 28th at 10am!!

Check out last year’s fun below!!

Did YOU Just Puke? YOU???

2011-02-17T16:46:00.000-05:00

I have a program called “FightZone” (in case you didn’t hear) and the workouts are designed to get results…as well as work your ass off. However, the key to these training sessions is intensity, not just sweating and burning a few calories as some other dainty programs are. And FightZone works- it does. But no so well if you’re dehydrated!

On Tuesday, one of the FightZone Members when balls-to-the-wall in this week’s training session- which is what we’re after. However, he was dehydrated from traveling/flying for a week straight and not drinking enough. (Flying has been shown to dehydrate people on its own, so add to that no drinking water and it doubles.) Part of the workout is to start with deadlifts at a weight that will challenge you and he used 225. A great weight for him! I watched him crank it out for the 1st 50 reps (50 more to do later in the workout) and he moved onto the next exercises. As he started the 3rd exercise, he got light headed, sick, almost passed out and had to lay down for 30 minutes. That’s when he told me about being dehydrated as well as the traveling.

Please read the following…a little science lesson if you please…

What is dehydration?

Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis is susceptible to the effects of even mild fluid loss. The value of the body's most important nutrient, water, cannot be underestimated.

Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, blood flow to the skin increases, and the body attempts to cool itself by sweating. During intense exercise, the body temperature rises as high as 39 degrees Celsius (105 degrees Fahrenheit) and the muscle temperature can rise as high as 40 degrees Celsius (108 degrees Fahrenheit). These temperatures make exercise difficult because the body and muscles are competing for blood.

As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with the cooling process, and reduces the amount of oxygen available for vital organs, which can lead to severe health risks as well as a drop in athletic performance.

When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" range for humans, it is certainly not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss during exercise.

PHYSICAL SYMPTOMS AND EFFECTS OF DEHYDRATION

Body Water Lost Symptoms

1 % Few symptoms or signs of any thirst present; however, there is a marked reduction in VO2 max.

2% Beginning to feel thirsty; loss of endurance capacity and appetite.

3% Dry mouth; performance impaired.

4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite.

5% Difficulty concentrating, increased pulse and breathing, slowing of pace.

6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache.

8-9% Dizziness, labored breathing, mental confusion, further weakness.

10% Muscle spasms, loss of balance, swelling of tongue.

11% Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur.

Dehydration can cause any or all of the following:

• Increased heart rate (beats per minute)

• Increased lactate acid in muscles (increased blood acidity)

• Increased body temperature

• Decreased strength

• Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke

The best way to avoid fluid loss is often the simplest: drink plenty of fluids. Water is sufficient to replenish the fluids that are lost during exercise. However, water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium and calcium, which are vital for survival. These minerals, also known as electrolytes, are not found in water. It is therefore advisable to consume a supplement, which contains these added minerals, before any strenuous exercise.

After a workout, your body needs not only fluids, but carbs as well- so drink a Powerade or a Gatorade if you feel you need to. Look, we’re not just interested in having a good day, we’re seeking ways to perform at higher levels, so it only make sense to drink up!! (No…not beer or soda!)

Get educated and get hydrated!!

Can I Have a Word With You??

2011-02-14T17:04:00.000-05:00

I just had a great conversation today with my wife Mary in regards to the horrific excuses people make as to why they can never get into good physical shape and why all of “those” programs don’t work for them. In the 23 years I‘ve been coaching people I have the chance to see the many typical patterns of behavior (i.e.- Bull sh*t) that never seems to change over time, from generation to generation, political landscapes or social changes.

Here they are in no particular order:

• I tried that diet and it didn’t work for me. (I did it for 2 days)

• I read that book and it didn’t help me at all. (I never applied the principles of the book.)

• I bought those exercise DVD’s and they didn’t work for me. (the DVD’s are covered with dust)

• I joined that gym and it didn’t work for me. (I went once or twice and got bored.)

• I tried Boxing and it didn’t work. (I went for a month and it was too hard.)

• I tried martial arts and it didn’t work. (I went to a month but was afraid of failing the test.)

• I tried that spin class and it didn’t work. (I went for almost a week, but I didn’t want to get up that early.)

You get the idea, yes? You see the pattern of behavior here?

Look, I know that change is hard. Getting up early, staying disciplined with food, being consistent with training every day, training when you’re tired….I get it! I go through all of that all the time. So what’s the difference between my wife and I and those other folks? We do the work. That’s the only difference.

We’re not better than anyone else or smarter (OK, Mary actually is, but certainly NOT ME!!). We don’t come from a childhood background of healthy eating that our parents taught us. We never learned it in high school or college. We never had someone else in our lives that was super healthy and physically fit. At some point we decided we wanted to live a better, healthier life and on our own learned as much as we could about healthy food intake and proper exercise.

So the answer to the assumption most people have is: no, this is not easier for Mary and I than for others. It’s not. We get tired from work. We have long days. We get injuries. We want to eat junk food. We want to stay on the couch and watch TV. We want to take a nap instead of training.

The difference? We don’t make BS excuses…we get it done. That's the ONLY difference.

What do you REALLY Want? Results or Excuses?

2011-02-02T09:37:00.000-05:00

I deal with a multitude of personalities every day (some even seem to have a multiple personality disorder) and I run into many of the same patterns and issues with members and clients. And here is what one common issue that comes up often looks like:

Client: “Coach, here’s what I want- I want to lose fat right here (women grab the back of their arms and men grab their love handles). I also want to increase my cardio, strength and I also want to be on the same level with the most fit people in the gym. I want to be one of the top athletes here. THAT is what I want to achieve. Can you help me?”

Me: “I sure can help with that. It won’t come over night and it most certainly will NOT be easy. But we can do it. Here is what you’ll need to do….” And I proceed to outline a whole training and eating program for them. (Perhaps you know exactly what I would say here???)

Client: “Wow, that’s great Coach! Thanks!”

4 weeks later…….

Me: “so, how’s it going? Are you eating the food I suggested? Are you doing the training I suggested?”

Client: “well, umm, ya know….here’s the thing…..I have a real busy life and I decided that I would just keep doing training the way I always have 2 to 3 times a week. Besides, I go to Planet Fitness once or twice a week and use the machines. Don’t worry, it’s a “judgment free zone” and I never set off the “lunk alarm”. And I know that I could be eating better, but really, who has time to do that? I mean I am eating breakfast now about twice a week so that’s good, right?”

Me: “It sounds like you’re really ‘taking the bull by the horns’ on this. How are the results coming? Are you reaching that level of being one of the elite members of the gym yet?”

Client: “well, not yet, but it's still really what I want. What do you think I should do to get there?”

Does anyone else see the complete and total insanity in this????

I have continually gotten this nearly every week from various people for years on end and I’ve found that it all comes down to this: people are not really interested in results. How do I know? Because otherwise they would let go of the BS excuses and try something new! So it’s at this point you need to ask yourself this question:

Are you interested in results or methods?

If results are what you want, if moving to that “next level” is truly most important and really becoming what you want to become, then you’ll need to look for a new method. Yet most people simply will not do it. Is it fear? Sure. Is it being stubborn? You bet. Do these folks have too many control issues? To a large degree, yes. They need to let go of the things that are holding them back; the excuses, the justifications and the reasoning behind why they don’t really need to change what they’re doing. Because when they let go of that crap, they begin to get the results they want!

So again, I ask you: are you interested in results or methods? Because changing your method might get you what you want.

And I also ask: are you willing to make that change and let go of your excuses? And the only way you know that you’re truly willing to make that change is when you’re actually DOING the work. Otherwise you’re full of ****.

"To get somewhere you've never been before, you'll need to do things you've never done before."

One Small (Frikin' HUGE) Tip

2011-01-24T13:08:00.000-05:00

Here’s one small tip that will make a 100% difference between reaching the results you want in a few short months, or taking years to get anywhere- if you can actually get anywhere without it! This one little tip makes the difference between having fun or being bored. It gets you involved both mentally and physically rather than allowing you to be disconnected from what you’re doing and where you’re trying to go.

What is it? It’s “Intensity”.

Intensity is defined as the magnitude of energy that you put out. In physics it is the strength of the source of energy , such as light, electricity or sound. For our purposes it is the mental energy that you put into your physical efforts while training- not just the physical efforts themselves. You can go through a workout in one of my training sessions, get sweaty and burn calories, but to make maximum gains you need to put out a higher degree of energy. And that higher degree of energy is called “Intensity”.

You’ve seen those loud folks on the floor grunting and groaning, and looking as if they’re in a horrible amount of pain (which they are), yet they continue to push through until the training session is over. That is intensity! When you see someone go outside, or run to the rest room and vomit and then come back onto the floor- THAT is intensity! When you see someone lying on the floor breathing heavy, not wanting t move after training- THAT is intensity! When you see people screaming at their partner to keep going- THAT is intensity!

Intensity works.

When you’ve had a long day, not enough food, something tragic in your life, intensity will keep you going through your workout but it will also help relieve stress! Intensity will allow you to focus when there seems to be too much on your plate at work or home. Intensity will also help you get a few extra reps in push-ups, squat jumps or burpees. It will help you get up a few extra pounds when lifting weights than you normally wouldn’t be able to move. Intensity keeps you mentally and physically focused on the present- which is a form of meditation by the way. Intensity works.

Here are a few ways to develop and use intensity:

One, talk to yourself. Do so in a motivating way, not in a belittling manner. You’ll want to say things like “c’mon, you can do this!”, “2 more! Do 2 more!” If you need to scream these out, then do so! Whatever will get your adrenaline pumping- do it!! (don’t say “what’s wrong with you?! You suck you little wimp!”

Two, get angry. Yes this can be positive. Look, we all get angry- that’s why there is a name for the emotion! You get angry at your boss, significant other, coworkers, classmates, neighbors, friends, etc. So take that anger and direct it at the heavy bag, the weights or in your functional training sessions. Anger can be used as healthy fuel for a workout that might have been otherwise plane-Jane! By directing that anger in a healthy manner, you’re allowing yourself to express it and get rid of it rather than holding it in and taking it out on others in an unhealthy fashion. By the end of the training session, you’ll feel better and the degree of anger will be far, far less than it was in the beginning of the session.

Three, get someone else to talk or yell at you. I know that when I have my wife Mary spotting me in the gym I work twice as hard- for 2 reasons. One is that she coaches me through the set by saying things like “c’mon, you can do this!”, “focus John”, “You have 2 more” or “I want one more”. By having her talk me through the set I stay more focused and driven. The other reason is that want a “good job” from her at the end- it’s a reward that has no price tag.

Four, think of your goals. Something has to drive you to come into my training sessions each week! I don’t play around! They’re hard as hell, so to get through it, be sure that you think about what you want and where you’re trying to get to. Get excited about the possibility!

But above all- get Intense!!

Upcoming Seminar Friday Jan 14th

2011-01-05T09:11:00.000-05:00

So? How’d you do in accomplishing your goals last year? In 2010 I accomplished 81% of my goals (22 out of 27) which stellar compared to 2009 which was only 66% (21 out of 32). And last year was a hard year: I herniated my disk and it went out twice (once so bad I was literally bed-ridden for a whole day!) and could not train properly, both my mother and my mother-in-law were in the hospital at the same time! My wife was unemployed for several months while at the same time we were getting married! Mary also started a part time business called Mary’s Mighty Muffins – perhaps you’ve heard of it? ( http://www.marysmightymuffins.com/ )The point being of course, that even though things were extremely tough on both Mary and I, we still managed to accomplish a lot.

So, with all the challenges, just how did I improve on accomplishing more of my goals in 2010 than in 2009? It was the way in which I set the goals, not just setting the goal itself! Setting a goal is actually not a very difficult task, but creating a plan around it, finding a coach, setting deadlines and holding yourself accountable is something entirely different! And even though that sounds like too much work, it’s actually VERY SIMPLE!!

On Friday January 14th at 6:30pm, I will be holding my yearly Goal-Setting Seminar. The cost is $50 and half of that goes to charity! This is FREE for all FightZone and Black Belt Living members.

In the seminar you’ll learn:

• The 4.5 Reasons People DO NOT Set Goals

• 5.5 Mistakes People Make When Setting Goals

• 3.5 Aspects of a REAL Goal

• 4.5 Areas to Set Goals in Life

• 10.5 Timelines for Goals

• Goal Setting Success Cycle

You’ll also walk out with an outline of the seminar itself, a tried and true method that will allow you a better chance of achieving your most important goals and most importantly the knowledge and motivation required to get going and stay on task all year!

If you have any questions, please feel free to call me- 727-441-1800

See you next Friday Night at 6:30pm!!

Get Back on Track!!

2010-12-23T10:46:00.000-05:00

Well, after my stomach punched my wife in her face this morning, it’s official: I’ve been eating waaaay too much this holiday season! Yet, this is what I do every year at New Year’s and Christmas- I continue to train hard but eat what I please at any meal I choose to. For instance, yesterday at lunch I had a big hand full of rolos. (I can’t remember the last time I had those, but they were calling my name in Target as I was grocery shopping.) And last night after dinner I think I ate a ½ pound of the peppermint bark that Mary made! So, since my vacation 3 weeks ago I’ve been over indulging like crazy and now it’s really taking it’s toll.

And my cardio workouts? Ugh! Last night I needed to get a workout in with the Level 3 training session because my schedule is so busy and boy was I feeling the food I’ve been eating! I was slow, wore out quickly and was belching like fat pregnant yak the whole time! Weight training is OK for now as many times the extra calories can help but on size and aid a little in the strength area as well.

The part that I look forward to the most is also the part that is the hardest for me to obtain- getting back on track for the New Year! 6 meals per day. 250-300 grams of protein. FightZone training 3 days per week in the AM and 6 nights lifting weights with Mary- it’s stuff I love! I love it because I love the physical results of the way my body looks and how easily I can move when training. But I what I love even more is the feelings both mentally and emotionally I receive from living that type of disciplined lifestyle. I feel more in control, more focused and more accomplished.

So, if you’re game, I invite you to join me next year in the FightZone Training Program to reach a new level with training in both Boxing and Kickboxing, learn a new approach to food, enter an entire new realm of training methodology and be held accountable for all of it! I promise, if you join this program and give it 100%, you’ll be amazed at the results!!

To learn more about the FightZone Training Program, click here.

FightZone

2010-12-01T11:13:00.000-05:00

What is it?

I’ll tell you soon, but first you need to understand the mental framework that went into this program – the why and the how behind it all.

I’ve been training as a martial artist/fighter for 30 years now and as a coach for 22- that’s a long time. And the great part about that length of time is that I’ve learned some many things from so many people. From my Instructors, to my training partners and even from many of my own students. I’ve learned what works and how certain criteria can truly help others reach new levels in life and I’ve also learned what does NOT work and how damaging those things can be. And of course I've learned that not everyone is the same! Everyone's body is different and therefore their nutritional needs as well as what exercises are helpful or harmful to them vary accordingly.

4 years ago I asked myself what I needed to take myself to another level- FightZone was my answer. I needed something new! Something inspiring, interesting, motivation, emotionally and physically engaging, innovative, up-to-date, fresh and most importantly ….. EXTREMELY DIFFICULT. I know that I can only enjoy a training session when it is hard because that’s when I’m fully engaged in the process. I love the challenge that muscle failure brings. I love the test that a difficult session of cardio (REAL cardio) throws at me.

(Note: before some sessions I’m sometimes exhausted as I do many training sessions after 9pm, and many times it’s also due to the fact that I know how damn hard the training is going to be! But once I get moving I’m fine. I’ll sometimes tell my wife Mary how a certain body part hurts and she’ll call me a wimp and to suck it. Of course I do and then get on with the session. I say this because YOU will have days when you’re exhausted too and you’ll simply have to deal with it and press on.)

I asked myself some simple questions: what are some of the hardest exercises to do? What are some of the most beneficial exercise to do? What will make me faster, stronger, go longer and make me a better fighter? What will make me look better, feel better? What will be the most fun? What will put on muscle, take off fat yet make sure it doesn’t slow me down?

The answers came after considerable time and money spent on my part to learn more and master more.

You’ll eat different. You’ll train different. You’ll set goals differently. Why? Because if you want something different you’ll have to DO something different.

FightZone is different.

And the best part? I’ll be holding YOU accountable for your results.

Keep your eyes and ears open …… Be ready.

info will out next week!!

STOP The Knee Pain!! (Q & A)

2010-10-08T11:47:00.000-04:00

Hey Mr. Kyle, i was curious, when you power lift with legs, how do you prevent injury or moastly soar/ stiff knees when you practice karate? I ask because my knees have been hurting lately when I kick.

Hi Bailey, sorry to hear your knees are giving you a hard time. This is all how starts by the way! LOL!!

If you love to kick as much as me and train with various martial arts kicks a few times each week, then be sure to only train legs with weights once per week and maybe even every other week if your knees simply cannot handle the volume of training you’re currently putting them through.

Like most joints, the knees can be delicate, so take the mindset of "Prevention vs. Therapy"- you're NOT getting any younger! So, here are the things that I do to help keep my knees in tip-top shape for hardcore training:

1. Thoroughly warm up (i.e.- break a sweat)- this can be with a stationary bike, brisk walk, light jog. You’ll also want to use a leg extension machine for a few light sets (you can come back and go heavy with extensions if you want after you squat routine).

2. Ascend up in the amount of weight each set, don't go heavy right away. Meaning, start with just squats with just the bar for 20 or so reps. Then with a 25lb plate on each side, then a 45 on each side, then add a 25 lb plate to each side, then take off the 25 and add a 45 each side and so on until you reach the weight you want to use for 3-5 hard working sets. The either move on to another exercise or drop back down in weight for a few ore sets before moving on.

3. Wrap your knees for heavy squats, leg presses or hack squats. There are 2 schools of thought with knee wraps. One is that the wraps causes the knee cap to grind on the rest of theknee, the other is that the wrap is more helpful and adds support. My experience is the latter. When I train heavy, I ALWAYS make I’m safe! I use knee wraps as well as a belt as well when I go heavy and get great results. Many more studies are coming out saying w wrapping the knees is OK. But, like always, you’ll need to find what works for you.

4. Train legs but once per week. For people like us who kick A LOT, we’re looking for methods to improve our martial arts abilities, NOT hamper them. You may find that the right amount for you is to train legs with weights only once every 2 weeks- you’ll have to find that out over time.

5. Be sure to alternate "heavy" week with "light week". If your knees are hurting a young age, then it's obvious that they cannot handle the demand you're currently placing on them. Allow them the time to develop and strengthen. Meaning, your muscles are ready to go, but the tendons and ligaments are not at this time. They will if you’re smart and patient

6. Sometimes use jump squats and various forms of lunges for leg day instead of weights. This is a great way to give the joints a break, but still work the muscles.

7. Take ibuprofen 1 hour before heavy leg day. Hell take it when your knees are sore as well. By keeping the inflammation down, the blood and get in there and deliver the healing nutrients as well as help flush out lactic acid. (I take ibuprofen almost every day now!! LOL! Getting old!!)

8. Ice them down afterwards of need be. Again, it helps keep the inflammation down and gets them healed faster.

9. Cycle your training schedule so that you get at least one week off every 8 weeks or so. Even if you’re only training the legs once per week, your entire body needs a break too. Remember that recovery is a HUGE key to over growth!

10. Stretch. Before your training, perform a light stretch with your warm-up to help prevent any injury that could occur like a pulled groin or hamstring pull and/or tear. After the training, be sure to stretch hard. This way you’ll developing flexibility which you already know helps with strength, speed and recovery as well.

11. Most importantly, listen to what your body is saying to you. if you need a week off, take it. If you need to use light weight, then do so. If you find that the exercises you're doing are causing more harm than good, stop. Find something else. Not everyone is designed to squat. For example, my wife doesn’t squat because it feels uncomfortable and a little painful. For me, I cannot perform leg presses as they hurt my knees big time. So, Mary does presses and I squat- simple.

Well, that’s all I got Bailey-hope it helps!!

What got you here will NOT get you THERE!!!!

2010-09-20T11:31:00.000-04:00

Question:

Coach, I’ve been training for over 4 months at the gym and seem to have hit a plateau we in regards to my weight loss. I attend training 2 and sometimes 3 times per week and have cleaned up my diet, kinda. It’s better than before is what I mean. So, what can I do to lose more weight, like 10-15 pounds?

Thanks, G.

Answer:

Well G., I have many, many people ask me this every same question nearly each week and here is what I tell them (and you) “what got you here will NOT get you THERE.” You body has reached a certain level of fitness and has developed a tolerance to the level of stress you’re placing on it each week. Basically you’re doing the same thing over and over and expecting a different result- which is the definition of insanity by the way. To achieve something different, you’ll need to DO something different. So, to reach the next level here is what you’ll need to do:

1. Attend more training sessions. Coming twice a week will not cut it!! What happens if something unexpected comes up and you have to work late, give someone a ride home who’s car broke down, or whatever- you get the idea. Then you’ll only be at one training session per week. And just FYI: that sucks. Pick up your training session to at least 4 times per week and 5 if possible. Yes G, that is the number one thing you’ll have to do. You have to train more to burn more calories- bottom line. (Get it?? “bottom” line??) Whatever you have to do to rearrange your weekly schedule to get in 5 times each week, do it!

2. DO NOT diet! When people go on a “diet”, it implies a temporary way of eating. So what happens when you’ve finished your 4 weeks of dieting? That’s right, you go back to eating the same way you’ve always eaten and you’ll get the same results that you’ve always gotten. (Which you need to remember that you do not want.) The best thing to do is create a way of eating for the rest of your life. Here’s what I do: I eat clean Sunday through Friday and then on Saturday I allow myself to eat what I want. I enjoy pizza and ice cream the most. Then I get back to it on Sunday- for the most part. Every so often I’ll have another bad meal on Sunday, like when the Redskins are playing. Along with that, I eat 5-6 clean meals each day making sure I get 150-200 grams of protein. I pack my meals each day and bring them to work making it easier to control what goes into my body and when. So again G, I implore you- DO NOT diet!! Create a healthy way to eat for the rest of your life because once you get used to it after just a few short months, you’ll have many, many years of health in front of you!

3. DON’T “lose weight”! Everyone wants to “lose weight”, but they really don’t understand what that means. I have people who train with me and gain weight! BUT, their clothes fit completely differently and many have to go shopping to get a whole new wardrobe! The shirts are tighter in the chest and arms and looser at the bottom. The pants fit snug in the thighs yet are much looser in the butt and waist. They have gained 5, 10 and sometimes even up to 20 pounds of muscle and have burned off 5, 10 and sometimes even 40 pounds or more of body fat. On the scale that translates to 10 pounds of weight loss sometimes. So my question to you is this: “is how much you weigh as important as how much fat you burn and how much lean, functional and sexy muscle you put on?” Think about it, then get off you damn scale for at least one year!

G, one more thing I want to leave you with: it’s not how bad you want it, it’s what you actually DO that will make the difference. Everyone “wants” to achieve something, but the people who actually accomplish their goals are the ones who DO something about it.

How to Achieve Physical Success

2010-09-07T11:01:00.000-04:00

How do you define the word "success"? Most people will use money as the means of defining success. Well I happen to know many people who have a ton of money, but are 50 pounds or more over weight, cannot stay off drugs or alcohol, or they simply cannot maintain a loving, healthy relationship with another person. None of those people feel like a success.

To change that, here is one simple method- Achieve Physical Success!!
(Printed version is below if you don't want to listen to a crazy 6th Degree Black Belt, Certified Coach babble on and on and on and on...)

1. Physical Success: I truly believe that THE most important are of life that every single person needs to reach success in is Physical Fitness. When you make exercise and eating right your lifestyle, then the principles of both self-discipline and self-confidence are cultivated and will strengthen and grow over time. The positive results of developing these two characteristics is that your self-discipline will carry over into your work place, allowing you to accomplish more on a daily basis and reach your goals faster. By increasing your self-confidence, you’ll also be more inclined to take calculated risks to help you further your achievements both personally and professionally.

In order to achieve and maintain Physical Success, make sure that you set up a workout schedule that will challenge you physically and mentally, otherwise, if it’s too easy, you’ll be left unmotivated and achieve nothing. Set up a weekly training schedule that has you training 5 or 6 times for at least 45 minutes each day. This way, you’ll make physical fitness so much a part of your life that if you miss a day or two, you’ll feel lazy, lethargic and even guilty. And when you feel that way, you’ll be much more inclined to get back into the gym and work even harder to reach your Physical Success!

Have a question for Coach John? Contact him here: john@blackbeltliving.com

Help!! I need motivation- FAST!!

2010-08-25T16:40:00.000-04:00

Question:

Hi,

I loved your article on How To Get Motivated-Fast. I need some advice.

I used to love getting in the ring to box, I used to love training hard every day, but after a few years, my motivation started going away. I tried to fight it, but all I could think of is how it feels to get hit and how tiring training is. I've been fighting this lack of motivation for years hoping that it would eventually end, but it never did. I forced myself to get in the ring even when I hated it. I felt good afterwards for the achievement, but did not enjoy the process.

Is there any chance that I would get that motivation back? The drive to get in the ring and trade punches? The drive to get better every day and display my boxing skills?

Thank you in advance for your help,

Anca

Answer:

Hi Anca!

Being in that place sucks! I know cause I’ve been there before myself! Perhaps you’re looking at it from the wrong viewpoint?? Rather than going into the gym and forcing yourself to fight/spar, just train. Shadow box, hit the bag, lift weights, run, mitts, jump rope, etc. Focus on having a good time simply training for the sake of loving to train. And stay out of the ring for a while.

Being around this industry for so many years I see the same thing over and over again- burnout. You were forcing yourself to do something you didn’t really enjoy doing- that’s crazy! Why? Who says you have to? Just because you’re good at something doesn’t mean you have to do it!! Just train.

We have about 3% of our membership here that spars/fights. Everyone else simply trains to get and stay in shape AND because we make it fun here as well. (See the video below!!) If you live in the area, come join us, but even if you don’t you need to get back into training even at the base level of simple conditioning. If you need to take a break for a while- then do that. A week, a month, whatever. You’ll know when the time is right to get back into training.

Here’s the secret: by just enjoying process of sweating in training, the motivation comes back.

Good luck!

Social Media at it's BEST!!

2010-08-18T15:53:00.000-04:00

Lately I’ve been making videos of the training here at Clearwater Boxing Center- and with good reason. The one thing that truly sets us apart from any other gym or martial arts facility in the area is the cohesiveness in the people here. You train together, develop skills together, sweat and bleed together and ultimately grow and become “more” of what you’re striving for - together. So I’ve done two types of videos; one is with all of the people in the videos together demonstrating what we do here in classes and the other is the video testimonial.

When people see themselves working together in a group setting it only serves to solidify the dedication and desire they have towards each other and their progress as a whole. When someone sees themselves in the testimonial video, it helps to amplify their desire to reach their goals and their commitment to training here at this gym. Both videos cultivate and validate the fact that Clearwater Boxing Center is far, far, from any other place that someone could train at!

Enjoy the videos!!!
(The fisrt is a video testimonial of Cherry Putulin, a Level 3 member.)

(This is a group video of our Level 2 members.)

Coach John's Irish Workout

2010-08-07T09:46:00.000-04:00

Training:

On Wednesday August 3rd, I recorded some of one of my cardio workouts. I try to explain to people what I do, how I do it and why, but sometimes letting people watch is the best way they’ll understand what I’m talking about.

First, this is considered a “cardio” workout and NOT a weight lifting workout even though I use weights. When I do a “weight training” workout, it is much more in the sense of body building. The way I use weights here is back-to-back, full-body exercises at a fast pace that tax not only my muscles, but my lungs as well. I also make sure that I have done a lot of cardio/heavy bag work, before I get to the weights as well. That way my lungs are already behind the eight ball.

I don’t believe in staying only old school in regards to training. Think that people need to get outside of their comfort zone and look for new ways to increase their abilities. Lifting weights is one of them- but it is all about HOW you use them in your training.

I did 5 rounds on the tear drop heavy bag also a regular heavy bag, then did 5 more rounds on a tai bag and the 2 rounds of basic kicking drills. The rounds were 3 minutes each with only a 30 second rest in between. Then the weights and then shadow sparring to force my muscles to be quick and fluid in their movements. This is a sense, cross training to confuse, but also condition my muscles to be ready to either be powerful, fast or both.

Have any questions- let me know. john@blackbeltliving.com

1 Way to UP Your Intensity in Training

2010-07-22T11:56:00.000-04:00

Here's a simple and quick way to UP your intensity level so that you'll reach your goals THAT MUCH faster!!

Q & A "Know you can defend yourself"

2010-07-20T10:57:00.000-04:00

Question: Coach John, I want to feel as if I can take care of myself outside in the street if something happens. How can I best do this?

R.G.

Answer: R.G., for a lady, you hit hard as hell! But simply telling you that time and again seems to makes no difference what-so-ever in your level of confidence in regards to self defense. If it were that easy, everyone would walk around with more confidence in their skills! So here are a few answers for you to think about:

1. Take My Self Defense Course. About once per year I run a seminar designed for self defense NOT a workout. The basis of this seminar is about conditioning yourself to deal with the adrenaline rush that hits your body in a real fight. It’s called “Adrenaline Stress Conditioning”. When adrenaline hits your system it is not always your friend. Adrenaline is what causes the fight-or-flight reaction in humans, and if your inclination is to run and you cannot, then what happens is that you “freeze-up” and cannot move. Adrenaline can also be your friend as is gives you added strength and speed, but that is not always the case for people who have no experience in dealing with street fights.

What this training allows you to do is act and think quickly when your adrenaline is pumping and fear is taking over. You’ll learn how to prevent a situation from ever becoming a physical confrontation. You’ll also be able to use your peripheral vision to see if any other attackers are coming at you from the side. Ultimately you’ll learn how to be able to “turn on” the adrenaline when YOU want to and not the other way around. So keep eyes open for the next seminar that will be coming up in a few months.

2. Start Sparring. Most people want to know that they can take care of themselves and hit someone- they just don’t want to get hit back! Obviously this will never happen and is completely unrealistic as well. So the best solution here is to start sparring with the Fight Team from time to time. No- YOU’LL NOT GET BEAT UP! What you’ll learn is the actual skill of Boxing, which will include learning how to take a punch. Yeah, it can scary at first, but you’ll quickly see how it’s not as bad as you’ve made it out to be in your head. You’ll have a big padded headgear on you and your partner will have big pillows on his/her hands.

Learning to get hit and going through the process of discovering that it is not a big deal will only help further your confidence should something happen in real life. You’ll have the experience of knowing that no matter how big the opponent is, you’ll be able to duck, slip, block or move out of the way. You’ll know how to counterstrike the person as well as look for openings not only to strike, but to run as well if you need to. The people who have had experience in sparring always do better in Adrenaline Stress Seminars. So think about it.

3. Get into a fight. Go ahead, get drunk at a bar and pick a fight with a big guy. You’ll find out pretty quick if you can handle yourself. OK, I’m kidding of course, but do you see what you said to yourself? You probably said “I’d never do that!”, and that’s the point. Since you never really put yourself in that type of a situation, the chances of you having to defend yourself drop exponentially. Further, if you walk with confidence and hold your head high and “look the world in the eyes” attackers will be MUCH less likely to view you as a target. They look for people who seem weak – but most importantly they look for people who lack confidence. So even if you feel that you may not be able to defense yourself properly, fake it till you make it!

Have a question for Coach John? send it here:
john@blackbeltliving.com
www.ClearwaterBoxingCenter.com

Q & A: Where do you get the energy??

2010-05-12T10:03:00.000-04:00

Question: Coach, how do you do it? You’re 40 years old and you still train like a mad man! I’ve watched you on the bag and shadow sparring and your skill is awesome, but where do you find the energy? And where can I get some of it!?
From David P.

Answer: LOL! I have NO idea what you’re talking about David! I feel exhausted most of the time! But thank you for the compliments none the less. If you knew me 15 or 20 years ago, I believe you wouldn’t be asking that question, you’d be asking “what happened to you coach?” LOL!! I feel a big difference in my recovery and performance over the last 20 years. I still train hard, VERY hard, but my body doesn’t recover as quickly as it did and my knees cannot handle all of the aerial kicking that I used to do for hours on end. But so what? I still gotta train right?

To answer your question “where do I get the energy?” here are my answers:

1. Make specific goals with dead lines:

By setting goals, you’ll be much more likely to train on the days you really don’t want to so that you’ll not fall behind. Some days, something is better than nothing. I HATE the feeling I get when I fail to accomplish what I’ve set out to do!!! Set your goals TODAY!!

2. Rest: I remember staying up for 2 or 3 days partying with friends and then going into the Dojo and training- crazy! I would end up in a coma if I tried that today! I simply don’t recover as quickly as I used to between workouts now, so I make sure that I try to get 7-8 hours of sleep each night and nap once or twice a week. Every study has shown how beneficial sleep and getting extra naps in can be or athletes- and I agree 100%!! BUT, there are days when I simply need to rest and NOT workout. Last night was one of them. So I did a half a workout and went home and ate a good meal. It happens.

3. Nutrition: I cheat on Saturday night with pizza, ice cream, candy, etc. The other days my food is simply fuel for the next workout. If I eat like shit- I perform like shit. Most people I coach will get the physical side to this down, but disregard the other side which is nutrition. If you really want to make progress and have energy not only for training, but for the whole day, eat healthy foods! (Your Mother was right all along!)

4. Motivation from others: By opening the gym, I have been able to surround myself with people who have a similar mindset to me. They push themselves in each training session to their fullest and still strive to do better! That alone can give me motivation to be my best! But I also train with my wife-to-be Mary (this Saturday!!!) who is a constant source of motivation for me in the gym AND at home. We encourage each other to eat better, think better and DO better. We complement each other when one of us is down and set the other one straight when they get off course. (OK, that’s really Mary setting ME straight!! LOL!!)

4.5 Coffee- it truly is the nectar of the Gods! Starbucks is my second home…..

Q & A: Where does your motivation come from?

2010-04-27T10:06:00.000-04:00

Question: Coach John, you always give us a good motivational talk at the end of each training session, and I love it. In fact I look forward to it. My question is: where do you get YOUR motivation from?

Signed, R.C.

Answer: Thanks R.C.! That always means a lot to me when I get feedback from members of the gym-most of the time I never really know if get through or not! So where does my motivation come from? A few different places really:

1. Mentors: I believe in having mentors, people who are further down the road than me in life, business, health, etc. They become valuable resources in tough times when I need some direction, and also in good times, when I’m not sure how to make the success continue. The pick me up when I’m down and give me that swift kick in the ass when I need that too! But most of all, they represent what I can become in the future if I keep doing what they do- and THAT excites me!

2. You: when I see people who enroll into my program and get the results they’re looking for, I get excited! I watch people like you come in consistently, train hard, focus, push themselves, sweat, punch, sweat, kick, sweat, do push-ups and sweat some more and I love it! Because when people can begin to change physically, they will quickly change mentally.

3. Desire: I have my own personal missions in life and one of them is become more than I was the year before; a better athlete, writer, speaker, businessman, fiancé (soon to be husband!), son, brother, friend, etc. I learned a long time ago that perfection is the direction NOT the destination- no matter how hard I try, I’ll always fail. Yet, the paradox is that success is ALWAYS built on failure. And if I’m failing, that means I’m trying, and if I’m trying that means I’ll get there soon. (I hope! LOL!!)

4. Motors: I place people into 2 groups in life- anchors and motors. Anchors hold me down and motors push me forward. I try to spend little to no time with people who are negative or have no ambitions in life and attempt to maximize the amount of time I spend with people who inspire me, educate me, push me and challenge me. Look at who I'll be married to in a few weeks!! Mary is always training her butt off and eating right, and when I hang around someone who is so focused and driven I can't help but to get caught-up in her slip stream as she surges through life with passion, desire and drive!

Q & A with Coach John

2010-04-13T17:30:00.000-04:00

Question: Coach John, I’m trying to develop my kicks for my kickboxing. I want them to be faster and have more power. You’ve said that if I do the technique correctly and with speed, then I’ll have power, but I still don’t feel it! I want my kicks like yours, so…what do I do? David S.

Answer: Great question David and I have to say that if you’re doing the technique correctly and with speed, then you’re on the right track at least to developing powerful kicks. With that said, I tell you what I do, as well as why I do it, to develop the power and speed that I have.

First, here’s my leg workout I did last week:
200 Jumping Jacks
100 Squats
50 Squat Jumps
3 Rounds Shadow Sparring
Stretch
Run ½ Mile
10 Sprints
3 Rotations of: (all done with 100% speed and power on each kick.)
30 Shuffle Step Round (10 leg, 10 rib cage, 10 head)
30 Back Leg Round (Same)
10 Shuffle Round –drop-round
10 Back Leg round-drop-round
10 Shuffle Step Triple Drop Round
10 Back Leg Triple Drop Round
20 Front leg Round-drop-round
20 Back Leg Round-drop-round
2 Rotations of:
20 Slide Front Kick, jab, cross
20 Back Front Kick, cross, hook
20 Slide Side Kicks, jab cross
20 Jump Reverse Side Kick

Then I do Plyometrics:
100 Jump Switch Lunges
100 Squat Jumps
30 Single Leg High Step Jumps (each leg)
50 Jump Tucks

Of course my legs are fried by this time, so I just stretch out and call it a day…then vomit. In order to have better kicks, I have to kick… a lot. I have to make sure that they are explosive as well as technically correct, but what really get my kicks faster, stronger and more explosive is doing all of the plyometrics afterwards. They hit every fast-twitch muscle fiber used for kicking. Of course I do squat with heavy, moderate and light weight as well from time to time, but I will always mix in plyometrics to my training because I’m training to develop fighter’s muscle: fast, powerful and, well…simply harmful to others.

Q& A with Coach John

2010-04-05T10:56:00.000-04:00

Question:
When will I know I’m ready to move up to Level 2 or 3? JJ

Answer:
Well JJ, that is a question that nearly everyone asks!! And the answer may seem too simple, but here it is: when you feel you’re ready, or when we tell you that you should move up, well….move up!

While the majority of members here simply want to get into shape and are not getting ready for a fight, or to earn a rank in martial arts, there is still a certain amount of skill and technical knowledge one must possess before moving up to the next level. The main reason for this is safety; it makes no sense to put someone in danger of pulling a muscle or tearing a ligament to get a workout when they don’t have the proper muscular development, body control or technical knowledge to do the moves- THIS IS NOT TAE BO PEOPLE!! Safety is essential in a sport such as this because the movements are very explosive, extremely powerful and can be jarring to the body even though our heavy bags are soft.

The second reason a person would want to take some time and develop the basics of this type of training is that they can get very frustrated when they get lost on many of the advanced moved such as footwork, head movement and multiple angle combinations. I’ve seen time and again when someone gets lost in class, they feel as if either they aren’t good enough, or that the classes are just too hard- and they quite. However, when someone gets even 4-6 weeks of basic training, they have a blast at the upper levels and reach their goals quicker than if they simple wing-it!

This is when you need to stay at Level One:

So, when do you know you’re ready?: when you’ve spent at least 4-6 weeks at Level One and find that the techniques are no longer difficult to perform, and/or you can perform them with unlimited speed and power. Also, you know you’re ready when we tell you to move up to level two and that’s because we see the progress you’re making and want you to make even more!

BUT: Please don’t feel as if you have to move up in the Levels, if you simple want the 30-35 minute workout that Level One provides, by all means, stay there! But if you want longer training sessions, more technical skill and knowledge, then please, feel free to join us at the advanced level classes!

SEE YOU IN CLASS!!

Change the Food!

2010-03-23T16:41:00.000-04:00

After a great workout with Mary yesterday, we sat down and talked about my food intake which has been off a bit for a while now. Even though I have won the Hawaiian State Ultimate Fitness Championships twice, competed in numerous kickboxing bouts, as well as coach hundreds of people each year, I, like everyone else, fall into habits. I haven’t really fallen into bad habits, just more like a routine that offers no flexibility to add what I really need- vegetables!

As a kid, I always ate my greens first, and then moved onto the rest. Not really sure why, just worked out that way. Now, I just seem to skip the greens all together every day, and every week! Here’s what I normally eat:

Meal One: two cups cheerios, 60 gram protein shake.
Meal Two: ½ pound roast beef, 2 slices whole grain bread, 2 slices Swiss cheese, teaspoon low fat mayo
Meal Three: 2 cups Jasmine Rice, 2 pieces Tilapia
Meal Four: 2 cups Chobani Yogurt
Meal Five: 70 gram protein shake
Meal Six: 2 cups rice, 2 pieces Tilapia

Here are meal changes Mary is helping me make:

Meal 2: add one or two cups broccoli
Meal 3: add one or two cups mixed vegetables
Meal 6: add one or two cups green beans

That was it! For me, my food intake is OK, I just needed to add a SUPER important ingredient to the plan! Simple, huh? This way, I’ll have added vegetables to 3 meals. The good thing about veggies is that it takes just as many calories to burn them off as they supply. Meaning that vegetables are a “wash” on your daily calorie intake and really only provide you with needed vitamins and minerals to keep your body healthy.

However, most people need a complete overhaul when it comes to their diet and nutritional needs - and if that’s the case, then give Mary a call or shoot her an e-mail today!! Right Now!! Because the sooner you start to accomplish your goals, the sooner you’ll reach them!!

727-260-2352 Mary's cell#
MaryMuscles@gmail.com

How to Celebrate a Milestone!!

2010-03-16T14:41:00.000-04:00

OK, so I’m 40 now. A monumental occasion for sure, but I’m no different than I was yesterday really. However, I have always viewed birthdays as a chance to celebrate life as well as my purpose for living. What exactly is that purpose and how do I do celebrate that? Well, here are 3.5 ways I recently accomplished just that:

1. Training: On the morning I turned 40 I trained with my fiancé Mary at the gym and we did delts (shoulders). And at 40 I am stronger than ever! I was able to perform 4 sets of seated dumbbell presses with 90 pound dumbbells for 9 reps each set. (In December I could knock out 10-11 reps, but I hurt my back recently and haven’t been able to train properly.) I couldn’t even move that much weight when I was 20, 30 or 35 years of age. That wasn’t all of course, I did a total of 6 supersets of seated dumbbell presses and side lateral raises (90 x 9 reps and 40 x 12reps ), 4 sets of standing military presses (185 x 11 reps), 4 supersets of seated Arnold presses with standing upright rows (65 pound dumbbells x 12 reps and 100 pound barbell x 15 reps) I ended up doing 24 sets of exercises over all. (Hell, I was just trying to keep up with Mary!!) I celebrate by training my body to be strong!

2. Coaching: I have loved teaching since I first tried it back in 1988 as an assistant instructor under Master Chuck Bittle in Rockville, MD, but I knew even before that, that I wanted to own my own martial arts school. In 1986 I was 16 years old and sitting around with my buddies and we were discussing how the school would operate! So, each year since 1988, I celebrate my birthday by doing what I feel I was born to do- directly helping others acheive their potential!

3. Fund Raiser: I’ve been very fortunate in my life; I’m healthy, I have good friends, I make enough to eat and go on a vacation every so often and have been blessed to have stayed sober for over 16 years. But there are people out there who are less fortunate than me, and like most folks in this world could use a bit of help here and there. This year I focused my efforts on people who may not get the chance to enjoy life as I have, so I focused on the Make-A-Wish Foundation of Central Florida. We raised over $5500 on the day of the event and still more money is coming in! I celebrate by helping others I may never meet!

3.5 Medieval Times: That’s right…”John Kyle, you just turned 40! How are you going to celebrate?” I’m going to Medieval Times!! Mary was kind enough to get us tickets, so we drove out to Orlando and had a blast! I celebrate by still being a kid!!

Question: what can you do to celebrate the fact that you’re on this earth???

The Other Side Of Pain!

2010-03-02T17:11:00.000-05:00

My fiance Mary and me were having a conversation the other day about the difference between ourselves and other people we see training at gyms. We all want results as bad as the next person does, yet we've found there is a major difference between our approach and most other people's who train- and that would be the amount of pain we're willing to put ourselves through.

For instance, here was my last cardio workout: (unless you train on a heavy bag regularly and try to get over 200 quality strikes, you'll not really understand just how hard it is to reach these numbers)

Round 1- Shadow Sparring (180)
Round 2- Shadow Sparring (200)
Round 3- Heavy Bag emphasis on Speed with hands. (approx 180 strikes)
Round 4- Heavy Bag emphasis on Power with hands (approx 190 strikes)
Round 5- Heavy Bag emphasis high volume hands with speed kicks (190)
Round 6- Heavy Bag emphasis high volume hands with high volume kicks (200)
Round 7, 8, 9 &10-Heavy Bag same (180-200)
Round 11- Shadow Sparring (230)
Round 12- Walking Lunges (100)
Round 13- Squat Jumps (70)
Round 14- Burpees (50)
Round 15- Jump Rope (with 50 Double-Unders)

I did the Heavy Bag rounds first this time because I was mostly focused of developing my skill and simply did the exercises at the end for conditioning.

Here's an example of Mary's Shoulder routine:Mary is available for Personal Training sessions as well. She is an active amateur body builder with over 10 years of weight training experience. You can contact her at mmonoc@hotmail.com

Rotation One: (performed 3 times)
Standing Lateral raise
Standing Unilateral Side Raises
Seated Dumbbell Shoulder Press
Seated single arm side lateral raise
Standing alternating front lateral raise
Standing side lateral raise
Standing Dumbbell Press

Rotation Two: (performed 3 times)
Seated Arnold Press
Seated Side Lateral Raise
Standing alternating Front lateral raise
Standing Alternating Dumbbell Press
Around the world side lateral raise
Around the world front lateral raise
Seated Dumbbell Press

Rotation Three: (Performed 3 times)
Upright Rows
Barbell Shrugs
Dumbbell Shrugs

The key, we’ve found for ourselves, is to push the pace with whatever it is we're doing and try to keep it up as high as possible for the duration of the workout and NOT slow down. This way, when it feels as if I can’t breath on the heavy bag, or Mary's muscles are burning and crying for her to stop, we push through. By doing this often we found we can push harder over time which of course is where the results are: on the other side of pain.

Sleep to WAKE UP!!

2010-02-16T09:34:00.001-05:00

If you’re anything like me and my fiancée Mary, then you train you ass off nearly every day of each week. You know what you’re eating days ahead of time to be sure you’ll have enough fuel for that training and to get the desired results you’re looking for physically, AND, if you’re anything like Mary and I, then you get tired and need some freakin’ sleep!! In regards to sleep, everyone is different in their needs. Most articles you read state how we need 7-8 hours of sleep each night for optimal health. Well, some people need more (that would be me) and some folks need less (that would be Mary), but everyone does needs sleep and almost everyone falls short of getting what they need at some point in time.

A Stanford University study* showed that tennis players who increased the amount of nightly sleep and made up for accumulated sleep deprivation** showed improvements in sprint drills, service accuracy and hitting depth. Athletes improved by as much as 30 percent in some tests. The athletes attempted to sleep 10 hours per night. This test demonstrates just how critical sleep is for maximizing physical performance as well as the ability to focus mentally during a physical performance.

But the benefits of sleep go far beyond sports training if course. Getting enough sleep improves your mood, heightens your awareness and focus, increase your ability to concentrate on long term tasks, develops your ability to learn and your memory, improves your mood, helps with cardiovascular health, repairs damaged tissue and can even help with your metabolism and weight.

Sleep tight…don’t let the bed bugs bite!

*American Academy of Sleep Annual Meeting June 8, 2009
**It has been shown that one cannot stock-up on sleep, but can make up for lack of sleep.

2 Steps To Stay On Point

2010-02-09T09:46:00.000-05:00

Have you ever had to take time off of training due to an injury? I sure have- plenty of times! As an athlete, you’ll find that you’ll incur more injuries than your neighbor who enjoys TV far too much- but you’ll also keep diabetes, high blood pressure and heart disease away as well! (THOSE are more dangerous than a pulled muscle or strained ligament!) During the more than two weeks I could not train, I did two very important things: 1-I stayed focused on the goals I had set and didn’t let this set back affect me in a negative way mentally, and 2-I stuck to my food intake as well.

1. Over the years I have not been the best of patients when I’ve had an injury as I used to get incredibly frustrated and irritable about the situation, but having to deal with this type of situation every so often allows you to get better at it and make it work for you. Rather than getting angry, you’ve got to learn to simply stayed focused on getting better because the sooner you heal, the sooner you can begin training again. Also, develop the skill of staying focused on what you want to achieve and allow yourself to get excited about reaching the goal, instead of feeling that you’ve fallen too far back and “what’s the use anyhow?” By being patient in healing and getting mentally focused and excited on your goals, you’ll be better able to enjoy the process when you do finally get back to training!

2. The other aspect of dealing with an injury is dealing with “Down-Time-Munchies”. Since you won’t be training you’ll have more time in front of the TV and that is a typical time to get a craving for chips, etc. Hopefully you don’t have chips in the house, so that will be a saving grace, but throughout the day you’ve got to stay on point with your food intake because that was the one place I know people will have the most trouble! The training will come, but if you stray away too far on the food, you’ll find that it can take a longer than expected time getting back to where you want to be.

Is That All?: No, there are so many MORE things you'll need to do in regards to dealing with injuries, like ice, heat, massage and better yet- go see your doctor if you think it's bad!! These are just two simple steps you can get increasingly better at to help you mentally and emotionally through a rough patch.

See you next training session!

Failure Leads to Success!!

2010-02-05T15:57:00.000-05:00

I have yet to meet someone who enjoys losing a contest or challenge they face, yet I do know people who are very comfortable with “failing” on a consistent basis. You’re thinking ‘how can someone be comfortable or enjoy failing at ANY point in their lives?!?!’ The answer is simple really- IF you know the correct way to apply the principle of “Failure Leads To Success.”

Let’s start with a simple demonstration of this principle in regards to physical fitness. By taking each set you perform, let’s say for seated shoulder presses, to failure, you’ll develop microfiber tears in the muscles. You know you’ve reached “failure” when you cannot push the weight above your head anymore and will need rest before you attempt another set. This is referred to as “reaching failure” in weight training and exercise.

The benefit of this training style is that once you eat healthy protein and carbs immediately after a training session and all day long, the protein will then help to rebuild the muscle fiber to come back stronger (or faster, or flexible, or whatever demands you place upon it) and it will also increase in size as well as increase endurance. If you were to simply stop at the 7th rep of the shoulder press, instead of taking it to rep number 12 or 15 where your muscles failed, you’ll see almost little to no improvements of what you’re striving for. To get the best results from training, you’ve got to take the muscles to “Failure”.

Another area I’ve found that this principle works wonders is in business. (Sounds crazy I know.) In order to find programs, marketing or systems that work, you have to try several various ways that DO NOT work first which means that they have failed, which will ultimately lead to success if you simply stick with it. Here’s an example: Since 1988 I have taught certain Martial Arts styles that I had to teach because I was working for someone else. These folks also wanted me to pass it off as self defense! Not only were the styles useless in a street situation (I knew as I had grown up hanging out with the tough crowd) but it was incredibly boring! Over time, people would simply quite because of it. IT DID NOT WORK as a long term business venture! As I opened up my first gym in Hawaii 15 years ago and now my second gym here in Florida 2 years ago, I knew what would bring us to failure financially and what 2 things would bring us success: an amazing and fun workout, and a practical skill set that could help them defend themselves. Now the gym is going gangbusters and the clients are happy and bringing in all of their friends!

Remember this: if you’re failing from time to time, then you’re simply not trying hard enough. After all Thomas Edison “failed” 5000 times before succeeding in making the light bulb

Questions for Coach

2010-01-25T14:43:00.000-05:00

QUESTION:
Dear Coach John,
I feel drained some days in training, but it seems to be more than just from the training itself. I mean, I always get tired from your classes, but I feel good afterwards. But other days, every so ofetn, it seems more than just physical exhaustion. For instance, my ability to focus towards the end of a class gets harder as does my desire to make a 100% effort as well. Like I said, this doesn’t happen all the time of course, but once every 2 or 3 weeks it does. Any ideas what may be the cause?
Thanks,
GH
ANSWER:
What a great question GH! And sorry to hear that you’ve incurred a stumbling block in your training, but you’re not alone with this type of challenge! I’ve had many-a-student of the years have this happen, as well as have it happen to me as well!

For me, I have 3 things that affect my training in a negative light: lack of sleep, poor food intake and over training. Lack of sleep is by far the biggest killer of my workouts! When I don’t get enough sleep I don’t have enough energy physically or mentally, my speed is diminished and my power is that of a 8 year old child. Over the years, there have been hundreds of studies conducted of the effects of lack of sleep and not one has shown anything positive from it! In fact, every area of life is negatively affected; even the length of one’s entire life span is shortened, simply from lack of sleep! The standard amount of sleep is 6-8 hours, perhaps you need more? Look into getting extra naps a few times; I know it has helped me in the past.

The second killer to my training sessions is poor food intake. If I either do not eat enough, or eat too much junk food, my performance slows down quickly. For instance, the past few weeks I have cut my carb intake by almost 50% and I can feel the effects in my workouts. I have the strength and power, but my stamina is diminished. So be sure that you are consuming healthy food daily to help FUEL your training sessions. 95% of what you consume should be as fuel, the other 5%... well, have fun.

The last thing that severally affects my training is - training too much! I love to train, but over the years I’ve learned to listen to my body about when to rest and when to push it. When I did over train, not only would I get gassed-out early, but so would my strength, power, focus and desire to keep going. Over training has been shown to be a leading cause of injuries for athletes of various sports and all ages as well. So be sure to take breaks from training, or create a training schedule that allows your body to recover for 24 to 48 hours between sessions. As you continue to train, you’ll know what will work best for your body.

There are a few other things that you want to look at as well with this challenge you’re facing: I’ve found some people go out and party all night, then work all day and come in for a workout. That will kill your training session fast. Some folks have extremely stressful jobs and demand a lot of mental focus through the day- which has just recently been shown to have a dramatic effect of one’s workout.

BUT YOU MAY WANT TO SEE A DOCTOR!! Listen, fatigue, lack of energy, lack of focus and desire can all be symptoms of larger and more problematic issues. Since you’re over 35, I would strongly suggest seeing your primary care physician for any under lying causes/issues. This way, if there is nothing big to worry about, then check out your sleep, food or training schedule.

Good luck-
Coach John

Questions For Coach John

2010-01-19T10:10:00.000-05:00

QUESTION:

Dear Coach John,
What should Boxers eat?
KB

ANSWER:
KB, that’s a great question and my immediate answer would be food…but let’s dig a little deeper shall we? I think the best answer would be “FUEL”. As an athlete, more specifically a fighter (Boxer, Kickboxer, MMA or Wrestler) you will need fuel for your training and competitions as well. By using the term “FUEL”, it literally gets you in the mindset that what you put into your body makes a HUGE difference in your performance and skill development. Image eating ice cream for breakfast lunch and dinner and then try to train in my classes! Also imagine eating nothing but salad and then trying to train! It would still be catastrophic because there is simply not enough FUEL (nutritional value) in salads for what a fighter needs!

Now, my question would be: do you need to lose weight, gain weight or maintain your body weight for your next fight? Knowing the answer to that question will also help you decide what fuel/food you should be consuming and what amount as well. If you need to lose weight then you need to figure out how many calories you’ll need to drop out of your daily FUEL intake and at what times? (Don’t skip meals, just eat smaller amounts.) If you need to gain then be sure it is in the form of muscle and not fat, so at that point you’ll have to figure out how many more grams of protein you’ll need to consume on a daily basis -as well as what exercises will help you build strong functional muscle. If you need to simply maintain, then get your daily FUEL intake down to a science NOW so that in the future, should you need to drop or gain weight, you’ll know exactly where to add or subtract extra calories.

Keep this in mind: if you train as a fighter does, then you’ll burn anywhere from 800 to 1200 calories in a session. Knowing that will help you figure out much more quickly what your FUEL intake needs are on a daily and weekly basis. Another thing- your off-training days should not have as much calories as your training days. One more: the 2 most important meals of the day are your breakfast and your after workout meals, NEVER skip those.

Here's an example of what I ate yesterday:
meal 1: 1 cup cheerioes with fat free milk, 46 gram protein shake with water
Meal 2: 1/2 pound lean ground beef, slice of 12 grain bread, slice of cheese
Meal 3: 1/2 pound of roast beef, two slices cheese
Meal 4: 48 grams protein (Chobani Yogurt)
Meal 5: 70 gram protein shake with water
Meal 6: 1 packet uncle bens rice, one can tuna, teaspoon soy sauce

Here are good sources of Protein: Chicken, fish, lean beef, canned tuna, tofu, eggs, protein shakes

Here are good sources of carbs: Potatoes (sweet and regular), rice (brown and white), whole grain bread, pasta, oatmeal

WARNING!!!: Across the nation I see fat coaches who attempt to give nutritional advice to fighters about how to get into shape. Never ask a fat man how to get into shape.

Questions for Coach John

2010-01-11T11:03:00.000-05:00

QUESTION:
Dear Coach John,

Traditionally they say do 10-12 reps for 3-4 sets. I noticed in your workouts you do a higher number of reps than that when you strength train.

My question is if your training as a boxer (or just looking for more functional strength) is it better to do the higher number of reps?

Should I be looking to burn it out for 25 reps for 1 set and move onto the next exercise or just stick with the 12 rep 3 set routine and just add weight every week?

Thanks, AC

ANSWER:
AC,
I think this is a great question! Most any magazine or book you read about lifting weights says almost that same thing every time!

“3 Sets for 10-12 reps each is the perfect amount for muscle growth.” Blah, blah, blah, quack, quack, quack!! It’s like a Doctor who’s too scared to tell you to ‘walk it off’, or ‘to work through it’ because they think you’ll sue them! I think everything works, but nothing works for ever.

So, with that in mind, here’s my answer:
You have to experiment and see what works for you both physically and mentally. For 4 weeks, do the normal 3 sets at 10-12 reps. Then for the next 4 weeks, hit higher reps, like 20-30, even 100. Then the next 4 weeks go down to 4-6 reps on your weight training. Then do nothing but drop-sets for 4 weeks! After 4 weeks on each, you’ll have seen some results (hopefully) and you’ll also know if you enjoy a particular type of training better than the others- which is also highly important in regards to weight training.

Another way you may want to experiment is to do one week of a certain training method rather than 4. This way you can keep it fresh and not get bored. Still another way to train with weights is to create a circuit that will cover one body part, such as back or legs, or perhaps every body part, this way you’ll get a weight training workout and also a good cardio one as well. Whether a beginner or an advanced practitioner, it’s imperative to find what works for you both genetically and emotionally as well. If the typical body building style workout bores you, then find a way to make it different so that it is fun for you- but do it!

The Bottom Line: try it all, find what works, know it will not work forever, change it up to keep it fresh and ABOVE ALL make it intense!! Because it’s not what you do that your body will respond to, but how you do it!!

FREE Success Seminar Thur Jan 14th 7:30pm

2010-01-05T12:00:00.000-05:00

OK, so this actually and advertisement for my upcoming seminar on Thursday the 14th- can you blame me? (I hope not!)

Look, millions of people create “resolutions” each year, and each year millions fail. Why is this? People make mistakes- that’s why. In fact people make 6 major mistakes that actually set them up for failure and not for success! (I’ll discuss the 6 mistakes in the seminar.) and here’s why those mistakes are made year after year: they were never taught how to create goals.

When did your parents ever sit you down and say “OK Suzy, when you want to accomplish something in life, you’ll have to set a goal…and here’s how you do that…” I never got that. In fact no one I know never got that talk. Not from Mom, Dad, Aunts, Uncles and not once from any teachers in school. I had to read and study over the course of years to get this info.

And now it’s yours FREE. (I got that line from late night infomercials!!)

Over the past 16 years I’ve read over 500 books, taken countless courses and seminars in this area and spent hours and hours with mentors learning the most effective methods on how to improve both myself and others- and I’ve found what works best.

So come on out next Thursday Jan 14th with your pad and pen and make 2010 your best year yet!!

See you there!!

Sqaut...I mean Walk The Talk!

2009-12-29T10:37:00.000-05:00

Although it has been over 20 years, I can still hear my Martial Arts Instructor's voice saying to me, "you've got to Walk the Talk John. There are far too many Black Belts out there who get their belt and then either quit or simply hide behind it. They feel that since they've achieved a certain rank that they are therefore immune to having to work hard again. Don't be THAT guy John- don't sit around and make excuses. Always work in the same fashion you did to earn your rank!" Sound advice I have to say! And it has served me well over the years.

Yet, I don’t know why, but at least once per week a member gets crabby that they’re the one training and sweating and “all” I do is coach. (By the way, THAT’S what they pay me for!) They get miffed that they have to do the squats, the push-ups, the crunches, the heavy bag drills and I just “stand there” making sure they do it properly. To many of you, you understand how crazy this is (I sure do) but to others, they think I should be coaching like a Tae Bo Instructor (where they do every move with every class- and this ain't freakin' Tae Bo!) and that I really don’t do anything at all! Well, we now have video to prove I do!

After a few warm-up sets, I did one set at 135 for 25 reps, one set at 225 for 15 reps and one set at 315 for 8 reps before the quad-drop set shown here. After that, I did 100 Jump Squats, 3 sets of leg extensions, 3 sets of leg curls and 6 sets of calf raises. I wanted to do more; jump switch lunges and bag work, but it was 10:30pm...way past little Johnny's bedtime!

I have to say that I was ready to quit on that last set as my lower back was really getting tight, but I heard Mary’s voice say “just a few more”, and I thought ‘that’s right, it’s only a few more! Why stop?’ So I kept going. Besides, I was being taped and I need to continually set the example on how to stay focused and finish strong, and above all, proof that I really do train! LOL!!

4.5 Ways to Recover From and Prevent Injuries

2009-12-23T09:45:00.000-05:00

As an athlete, I train a lot each week. Every night after I am done coaching 7-8 classes each day, I meet Mary at the gym and we lift weights together for over an hour. I also train in Kickboxing/Boxing 4 to 5 times per week and Brazilian Jiu-jitsu twice per week. In total, that’s anywhere from 15 to 20 hours per week. Don’t get me wrong; I’m not complaining! I choose this lifestyle. But at close to 40 years of age, my body is pretty damn sore! Since I’m not 20 anymore, I need to be careful in how I approach my training with regards to warming up and making sure that I prevent injuries as well as making sure I recover from the week’s training. No matter what age, ability or level of experience, we all need some form of recovery from our training. Otherwise, we’ll over-train which can lead to injury, fatigue, burnout, build-up of the stress hormone Cortisol and can even cause sickness.
So, to keep both my body and mind in peak fighting shape for the long haul, here are my 4.5 Ways To Recover:

1. Sleep: (My favorite.) Many studies show that most people do not get enough sleep. We’re a nation that burns the candle at both ends, a society that stays up all night to work or play. However, going without sufficient sleep can cause both short and long term negative effects. Lack of sleep can effect judgment, mood, ability to learn and retain information, and has been shown to increase the risks of accidents. In the long term, sleep deprivation can lead to obesity, diabetes, cardiovascular disease, and even early death!
While you sleep, your body is literally repairing itself at the cellular level. As you get your “ZZZ’s”, your body is releasing hormones like HGH (human growth hormone) which literally helps to repair tissue that has been damaged through training, sun exposure, stress, pollutants, etc. By getting enough sleep, your body will be patched up and ready to go for the next day’s training sessions. But that’s not the only reason you need to get sleep. Here are few more benefits of getting your 6-8 hours of “ZZZ’s” each night:
· Improves Memory
· Aids in Cancer Prevention
· Reduces Stress
· Reduces Inflammation
· Helps You Lose Weight
· Reduces Risk of Depression
· Gives You More Energy During the Day
· Reduces Stress Hormone Cortisol

2. Hot Tub: Hot tubs have been around since Roman times to help relieve the aches and pains of a typical Gladiator Day. By relaxing in a hot tub, your body releases endorphins, a natural chemical in the body that helps to alleviate pain. Also, because your body is being submersed into water, your body weight is reduced; this means that your heart has to work less to pump blood to the muscles making recovery time quicker. Getting in a hot tub a few times each week/month can go a long way in keeping away aches and pains. Here are a few more reasons to use a hot tub regularly:
· Reduces Arthritic Pain
· Reduces Blood pressure
· Reduces Risk of diabetes
· Relaxes Sore muscles
· Reduces Stress
· Helps Induce Sleep (but not in the tub!)
· Reduces Stress Hormone Cortisol

3. Ice Bath: Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue

breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. (You got that, right?) "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished several 100-mile races.
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my grueling training sessions, I’d rather have a hot shower and bowl of pasta than an ice bath. However, I have found that the post workout ice baths do wonders for my sore joints!
Here’s the how and why of ice baths:
· Use method after a training session
· Simply put cold water in your bath tub
· Add ice if you want
· Immerse yourself for 10-20 minutes
· Keeps inflammation down in sore muscles
· Keeps inflammation down in sore joints
· Treats both injuries and soreness

4. Massage: If you’ve ever had a massage, than I really don’t have to explain to you how great it feels to get one. My girlfriend Mary and I regularly give each other massages. She’ll walk on my back a few times each week and I will massage hers a few times each week as well. For us, it is not just a way to get closer, it’s an actual need because of all of the hard-core training we both do!! But, if you don’t have someone who will give you a rub down for free, there are several businesses out there who have a monthly membership program like our boxing gym in which your payment is made automatically and you’ll just simply schedule your massage accordingly. They’ve made it about as simple as it can get! And, just in case you’ve been living under a rock, here are the many benefits of getting massages:
· Reduces Heart Rate
· Lowers Blood Pressure
· Increases Blood Circulation
· Flushes out Lactic Acid in Sore Muscles
· Relaxes Muscles
· Improves Range of Motion
· Releases Endorphins
· Speeds up Recovery of Injured Muscles
· Helps Induce Sleep
· Reduces Stress Hormone Cortisol

4.5 Take a Week Off: For anyone who has made fitness part of the “core” of their life, this is a very difficult step to take. They feel guilty about taking a week off because they feel as if they’re doing something wrong by watching TV or going to the book store and having coffee rather than lifting a dumbbell or hitting a heavy bag. They feel lazy. They begin to feel fat, lethargic, weak or that their muscles are shrinking- that’s crazy! (But that’s how I, I mean they, feel!!) If anyone has earned a week off, it’s the person who is slaving away at the gym and forging their body the way a blacksmith creates a sword. So just in case you’re one of those folks, I want you to know that all studies done demonstrate how taking a week or so off from intense training actually helps people achieve their fitness goals faster and with better quality in the long run. One week every 3 months or so should be good. Here are a few more benefits to taking some time off:
· Catch up on Lost Sleep
· Heal Nagging Injuries
· Rest Sore Muscles
· Get Re-motivated
· Eliminate Burnout
· Spend more time with family

The TRUE Power of a Fighter: Giving

2009-12-18T14:17:00.000-05:00

Today was a great day! For the holidays I asked myself how we could help out as a business in our community and I didn’t need to look any further than the MacDonald Training Center of Tampa Bay. I have in the past helped them with their annual fund raising event, painting the center and attending their art events as well- but this time WE really made a great impact!

We were given 53 names and placed them all on the tree in the lobby of the boxing gym for our members to take. On the back of the card was the Christmas Wish that the person wanted; most people wanted new sheet s for their beds, new shoes and Publix gifts cards to get food.

Every name was taken and after just one week our lobby was full of wrapped presents! WOW!! What a way to make a positive impact for someone else! Now THAT is the true power of a fighter that most people do not often see. (But I have to say, that a few names were taken and no presents showed up for them! They will of course be taken care of by the MacDonald Training Center.)

Yes, we have the power to hurt others, break bones, tear ligaments and tendons and cause serious physical and mental damage to another human being- but that is not the TURE power a fighter has. A fighter possesses the power to heal, protect and help others to do and achieve things that they might not be able to do themselves. And when you get several fighters together working alongside one another to help a larger cause- like that of the MacDonald Training Center- amazing things happen….just like today!

Below is a short clip of what the MacDonald Training Center is all about. If you would like more info about them, or to donate to their cause, please contact them through their web site here.

Goal Time!!

2009-12-17T16:22:00.000-05:00

#3 of the 3.5 Tips for Setting Goals in the New Year!

3. “Q” Goals- Another good idea to have in regards to making your goals for the upcoming year is make them “Quantifiable”. One of the goals I set for myself during my test for 6th Degree Black Belt was “to raise the awareness of the effects of drugs, alcohol and gangs in my community by speaking to 5000 people.” I found these people at local rehab centers, churches and Jr. High and High Schools. After I began working towards my goal, I soon discovered that reaching the number of 5000 came quicker than I anticipated, and so I doubled the goal to 10,000 after only 6 months had gone by. However (and much to my surprise), by the time I tested for my new Black Belt, I had reached over 14,000 people. By having a number attached to my goal, it allowed me to be specific, measure the goal and track the results I made as well. But most importantly, by having a number associated with the goal, I was allowed to quantify not just the amount of people I spoke to, but the results as well. In other words; I may have directly spoken to more than 14,000 people and touched their lives in a healthy positive manner over a short period of time, but who knows how many lives those 14,000 people touched. Now that’s getting Quantified!

Having a Quantifiable number as part of a goal also allows you to break down a larger goal into smaller and more manageable amounts. For instance; if you set a goal of doing 52,000 push-ups in one year’s time, it certainly meets the criteria for the S.M.A.R.T. method, but the amount is so large that it may seem impossible to achieve! However, if you were to break it down into smaller sections, you’ll see that it becomes much more attainable: 52,000 per year = 1000 push-ups per week. Those 1000 push-ups per week = 143 push-ups per day. Those 143 push-ups can be broken down into sets of 25 and all you have do is about 6 sets of 25 push-ups each day to reach your goal. Or, you could do 1000 push-ups spread out over a 5 day period rather than 7, which would break down to 200 per day, which could then be done in sets of 50 or 25. (Or you could do those 1000 push-ups in a one hour setting like me and Mary!) Again, “Q” goals not only allow you to break the amounts down into maintainable sizes, but add more to increase your level of accomplishments as well!

· Is there a number attached to the goal?
· If so, it can then be measured, tracked and quantified!

#2 Tip for "Goal-Setting Time"!!

2009-12-15T09:16:00.000-05:00

It’s almost 2010, are you ready for awaits you? Well, if not, you'll want to read my next goal setting tip. This one I found through my many years of studying the subject of goal-setting, and want to share it with you so that your chances of success next year will increase exponentially. (If you want to know what the #1 tip is, scroll down my Blog, or look to the right hand side-bar and look for “Goal Time.”)

2. S.M.A.R.T. Goals- Having goals such as ‘I want to get into shape’ or ‘I want to make money’ just don’t cut it. These goals are far too general for you to achieve. By allowing your goals to be so general, it allows the phrase “then anything will do” to become a reality, and that is because your brain works better when given specifics. When creating goals for yourself, whether it be in physical fitness, education, financial matters, etc., they need to meet certain criteria in order to be acctual goals. They need to be S.M.A.R.T. Goals.

Once you understand how the brain works, you’ll see the need to meet the S.M.A.R.T. criteria. Try this exercise: look around the room where you are and find anything that is the color blue. Wait a few seconds and try it now with red. It didn’t take you long to find each color did it? This is because the brain will literally filter out anything you do not want in order to give you what you do want- if it knows exactly what that is. When you say ‘I want to make a lot of money’, the brain has nothing to work with- what exactly is a lot of money? 3000, 10,000, 50,000, how much? If you were to give the brain a specific amount, it can function better and help you achieve that goal quicker. (You can get even more specific - just read #3.5 which is coming soon.)

If your goal can meet the following S.M.A.R.T. Goal criteria, then you stand a great chance of accomplishing your goals:

· S- Specific- how detailed and precise is this goal?
· M-Measurable- can I calculate or appraise this goal?
· A- Achievable-can I complete this goal?
· R- Realistic- am I being level-headed and practical with this goal?
· T- Trackable- can I keep track of any results or actions in regards to this goal?

Weight Training for Fighters

2009-12-14T09:55:00.000-05:00

I, like most people, can get a little tired of something if it’s just the same old same old- unless it presents a challenge for me both physically and mentally. I’ve found my best workouts are done when they test me most and force me to perform at a higher level. In fact, fights that I walked away from with the biggest smiles (win or lose) were the ones that were the toughest for me; the ones where the man came at me trying to take my head off! These fights forced me to stay more focused, move faster, hit harder and basically “up my game” more than the other bouts, but, I don’t fight anymore. So the question now becomes “where do I find that level of challenge to keep me going?”

The answer: intensity and diversity. Since I haven’t fought in several years and have no aspirations to do so again anytime soon, these are the two things about training I’ve found extremely important in keeping my interest and providing me the necessary challenge over the past few years.

Intensity: I don’t think I’m that loud at the gym, but Mary tells me different. “I could hear you grunting and screaming across the floor!” Oops! And just a few days ago, a client watched me train and said, “you sounded like a crazy person in a straight jacket talking to themselves in a padded room.” Oops! Don’t know what to say to that, just trying to do my best.

Diversity: Not only does diversity keep things new, fresh and fun, but it is necessary to keep my muscles guessing. By confusing my body and not allowing it to get used to the workout routine, the weight used or the period of rest given, it responds by coming back stronger and ready for nearly anything.

Here is my workout from Saturday: Each Round was 3 minutes long and only 30 seconds were allowed for rest between rounds. The pace was fast and weights were very light. I wanted to push the pace in order to develop my cardio vascular endurance and muscular endurance as well. At 230 pounds my body needs to pump a lot of blood through my muscles for a very long time, and I want to maximize that as much as possible. This way I can go longer and harder and gain better results faster.

Round 1- Shadow Sparring (130 strikes)
Round 2- Heavy Bag (128 strikes)
Round 3- Push-ups (150)
Round 4- Heavy Bag (151 strikes)
Round 5- Standing Military Press (100lbs for 100 reps)
Round 6- Heavy Bag (168 Strikes)
Round 7- Standing Dumbbell Rows (45lb Dumbbells 90 reps)
Round 8- Heavy Bag (147 Strikes)
Round 9- Rest
Round 10- Heavy Bag (167 Strikes)
Round 11- Push-ups (160)
Round 12- Heavy Bag (136 strikes)
Round 13- Standing Dumbbell Rows (45lb dumbbells for 100 reps)
Round 14- Heavy Bag (120 Strikes)
Round 15- Push-ups (140)
Round 16- Heavy Bag (didn’t count)
Round 17- Standing Military Press (100lb for 80 reps)
Round 19- Heavy Bag (didn’t count)
Round 20- Shadow Sparring
Stretch 5 minutes

Goal Time!!

2009-12-10T09:35:00.000-05:00

Are you ready for THAT time of the year again? You know- “Goal Time”. In just a few short weeks millions of people all across America will be making their New Year Resolutions, and again, millions of them will fail to achieve them! Why? Because people simply are not taught a few small yet incredibly power aspects about how to set goals from the start that make the difference on a daily and weekly basis.

If you use these simple steps while making your goals for next year, your chances of success increase exponentially! Here’s the 1st step in making “Goal Time” effortless and also successful:

1. M.E. Goals- M.E. Goals are perhaps the most crucial aspect of creating any goal you’ll ever set. Why? Because they’re about YOU! M.E. goals are about what’s most important to you. M.E. goals are about what excites you, what creates passion for you and what makes you get up and go to work each day. (Outside of paying the bills of course.)

Here are a few questions to ask to create M.E. Goals:
· Does this goal excite me?
· Does this goal create momentum for me?
· Can this goal get me motivated on the days I want to quit?
· Does this goal speak to me on a deep level?
· Does this goal help give meaning to my life?
· Does this goal provide purpose and direction for me?
· How will I feel at the end of the road if I do not attempt to reach this goal?

Weight Training for Fighters

2009-12-08T09:39:00.000-05:00

Even though I am way to close to 40 years old for comfort, and even though I have a receding hair line, growing bald spot (a “pate” as Mary enjoys calling it!) and even though my joints still hurt, and my days as a competitive fighter are over, I feel as if I can actually train harder now than when I was in my 20s. The reason? Experience.

Last night I had a great (grueling) back workout and was exhausted by the end. (Which is how I want to feel by the way. No sense in training and feeling as if I just took a ‘brisk walk’ in the park, right?) I could feel my lower lats, upper lats, rhomboids and traps burning at the end, and I had no strength left to hold the weight either! (Thank God for wrist straps!) No way I could have done this workout 20 years ago, and here’s why:

First, I didn’t have the “mind-muscle” connection I do today. As I move the weight, I can literally feel the muscles working through the movement. When I was younger I would just throw the weight around not really hit the target muscles as well as I could have. Second, I wasn’t as quite strong as I am now, my muscles grow and progress at a slower rate than most other people I’ve found. And third is my work ethic. I have developed the skill of really digging down deep and keep pushing myself when I’m tired.

There is a fourth reason of course, and that would be I have the best training partner I could ask for, and that is my girlfriend Mary. Mary is an amateur body builder and knows her why around a gym the way tiger knows her way around the plains of Africa looking for food. She helps me get those extra few reps that add up over time, but most importantly, she is a source of motivation on the days I need it. (Which at 39 I need it.)

Here’s last night’s back workout:

T-Bar Rows
Set 1: 1 plate 30 reps
Set 2: 2 plates 20 reps
Set 3: 3 plates 15 reps
Set 4: 3 plates and 25 pound plate 10
Set 5: 4 plates 8 reps
Set 6: 4 plates 8 reps, 3 plates 10 reps, 2 plate 12 reps, 1+25 plate 15 reps
Set 7: 4 plates 6 reps, 3 plates 8 reps, 2 plates 10 reps, 1+25 plate 10 reps

(The video below is not last night's, but a previous workout.)

Pull-ups
Body weight 4 sets, 10 reps
Dumbbell Rows
Set 1: 70 lb, 12 reps
Set 2: 75 lb, 11 reps
Set 3: 80 lb, 9 reps
Hammer Strength Low Row
Set 1: 2 plates, 17 reps
Set 2: 2+25, 14 reps
Set 3: 3 plates, 12 reps
Barbell Shrugs
3 sets @ 315lb, 20 reps each (I would go heavier, but not secure with previous back issues.)
Dumbbell Shrugs
3 sets @ 125lb each, 30 reps
Hammer Strength High Row
3 sets @ 200lb, 10 reps

Didn’t have the energy for any bag work after that. Just went home and half ½ pound of roast beef on bread with cheese and rice cakes!

Squat!

2009-12-07T10:26:00.000-05:00

I have a love/hate relationship with "Leg Day" at the gym. I love giving that extra effort of pushing myself hard, challenging myself to perform at my highest level and make my muscles bigger, stronger and faster- yet I hate not being able to walk properly for a day or two afterwards! But in the end, it's all about the results and the feeling of pride I get from not giving in to rainy weather, or wanting to nap and take the day off. The feelings of pride and physical results I get FAR outweigh any discomfort I go through!

Here was my last leg workout:

warm-up: 5 sets assending sets of leg extentions superset with standing sqauts. I use 30 pounds for 20 reps, 50 pounds for 20 reps, 70 pounds for 20 reps, 90 pounds for 10 reps twice.

Sqauts: I'll do one set with a 25 plate on each side for 30 reps or so.
Then one set with 45 on each side
Set 1: 225 x 15 reps
Set 2: 275 x 10
Set 3: 315 x 4
Set 4: Quad-drop set 315 x 10, drop to 225 x 10 drop to 185 x 10, drop to 135 x 15
Set 5: Triple-drop set 275 x12, drop to 225 x 10 drop to 135 x 12

Jump Squats:
4 sets of 20

Leg Extentions:
Set 1 90 x 20
Set 2 110 x 15
Set 3 130 x 10
Set 4 130 x 9

Hamstring Curls: 2 sets
I don't do alot of of training for hamtrings as I've found it slows my kicking down and my kicking and stretching give my hamstrings LOTS of work.

I then did 12 rounds of both Boxing and Kickboxing on the heavy bag. I've found that after I train legs, my kicks are far more powerful than if I just warm up and 'go'.

I finished with Calves: 5 sets of 25-30 reps with 405.

Weight Training IS Good For Fighters!!

2009-12-04T10:46:00.000-05:00

There is a false rumor that has floated around Boxing Gyms and Martial Arts Schools for years, and that is “lifting weights slows you down as a fighter”, I’m here to tell you that it is simply NOT true!! Since 1988 I’ve training people in martial arts, kickboxing, etc. And over the past 17 or so years, I’ve learned, practiced and taught others about weight training and how it can fit into building a better fighter and martial artist. That myth you’ve heard about has come from watching men who strictly lift weights for years make the attempt to Box or Kickbox! Then YES! They are slow as hell!! But even then, with enough time and effort into their training, they’ll loosen up and float like a butterfly and sting like a bee!

Here’s a common shoulder routine I use when lifting weights. I try to use as much free weights as I can because that will normally work my entire body rather than just isolate a body part. (Though I will of course isolate a muscle towards the end of a weight training workout once my body is worn out- like with biceps for example.)

I’ll start with Seated Dumbbell Press superseded with Standing Side Lateral Raises. I warm up with 40 pound dumbbells for presses and 15 pound dumbbells for lateral raises. I work up to doing 3 working sets with 90 pound dumbbells for presses and 40 pound dumbbells for side laterals.

Then I’ll move to Standing Military Presses starting with 135 pounds for 12 reps or so. I’ll move up to 155, then 3 working sets at 185 for 8-6 reps depending.

Next is usually Standing Upright Rows superseded with Front Lateral Raises for 3 working sets. I’ll use 100 pounds or so for the upright rows and about 30 pound dumbbells for the front raises.
To finish it off, Mary and I will hit the seated side lateral machine for 3 working sets of about 12-15 reps to really burn it out.

Here’s an outline of what a typical Shoulder Routine looks like: (This site will not allow me to insert a “table” for some reason! Sorry it looks so odd, but you get the idea.)

Seated Dumbbell Press/
Superset with side lateral raises
Set Weight (press/lateral) Reps
· Set 1 40/15 35/20
· Set 2 65/15 20/18
· Set 3 80/30 15/15
· Set 4 90/35 9/12
· Set 5 90/35 9/12
· Set 6 90/35 7/12
· Set 7 70/30 15/15
Standing Military Press
· Set 1 135 14
· Set 2 155 10
· Set 3 185 8
· Set 4 185 8
· Set 5 185 6
· Set 6 135 10

Here’s the key: immediately after the weights, I will train on the heavy bag for 8 or so rounds. The first round can sometimes be a slow curve as far as getting my speed going because the muscles are pumped with so much blood, but by the end of the round I’m moving just fine. I’ve found for myself, and many other people I’ve trained over the years, that as long as you stay consistent with your cross training, you’ll not slow down at all. I’m 5’11” (on a good day) and weigh 225, but I’ve managed to still move as fast as when I was 20 years old and 185 pounds. (Or so I like to think!)Each round I’ll work on something different. For example, one round I’ll work on just speed, next could be power, next could be just Boxing, next just Kicking, counter striking, etc.- you get the idea.

Suggestion 1: Even if you’re never planning on getting on stage as a body builder, you should still lift weights! The benefits are nearly endless!! If you’re an athlete, then find the right exercises and training schedule/methodology that will help you achieve your goals quicker.

Suggestion 2: Get a partner to train with.

I train with my girlfriend Mary who is an amateur body builder and will begin training for another show every soon. Even though I workouts differ in a few ways, we still hit the same body parts on the same nights and we also are there to help spot and most importantly to encourage and motivate one another!

Suggestion 3: If have any questions on what else I do, or what may help you, please send me an e-mail, or check back from time to time. I’ll be posting more about how I train.

#3.5 of the 3.5 Changes for next year!

2009-12-02T16:16:00.000-05:00

3.5 “Get” Reminded: What I mean by “get” reminded is that perhaps you shouldn’t try to go at it alone this year in staying on task and accomplishing your goals, perhaps it may be wise to “get” some help. Here’s what I found (accidentally) that works great for me: my girlfriend Mary knows what all of my goals are and will from time to time simply ask me how they’re coming along. At first I took offense to it because I felt that she didn’t trust me to actually get them done, (and if you’ve been reading this article you understand why!) but she was genuinely interested in helping me. Once I understood what she was doing and how beneficial it really is, I asked her to continue to do that every so often -and it’s been great for me all year. I have someone who knows what’s most important to me and is willing to help. So who do you have that will help remind you of what you’re striving for? Got help?

Here’s how it works: Be sure that you “get” someone you trust and interact with often- a coworker, a good friend, your spouse, etc. and “get” them to remind you of your goals! And conversely, if you are that someone who reminds a good friend of their goals, you’ll be much more likely to stay focused on achieving your own!

#3 of the 3.5 Changes (NOT Goals) for Next Year

2009-11-30T16:02:00.000-05:00

After finding out how badly I had let myself down last this year on acheiving my goals, I found 3.5 ways to make some serious improvements. Here is #3, and below that are the first 2. Enjoy!

3. No Squandering Time: Like most people in this economy I have found myself working longer hours with fewer financial results. I get into the gym about 9am and I usually am leaving to meet Mary for our weight training workout at 9pm that night. Don’t be fooled though, there are days here and there, where I have a few extra hours when I am simply waiting for the phone to ring and could be multitasking on other projects. For instance, I could be writing more often to improve my ability to communicate my message. I could get in a few more workouts, make a few more networking calls, learn something new in marketing (like this whole social-media-thingy…), keep my house a little cleaner, etc. What about you? Even if you’re as busy as I am in this new and challenging economy, can you find a few more hours each week to just a little more done? I bet you can!

Here’s how it works: Make a list of 3 or 4 tasks you can do if you have down time. This way, you’ll be able to get just that little extra done towards your goals that will add up by the year’s end and you won’t have squandered any time in 2010!

#2 of the 3.5 Changes (Not Goals) For Next Year

2009-11-25T14:35:00.000-05:00

Last year, I made several goals for myself, 32 to be exact. Out of those 32, I only accomplished 21. Some I surpassed, some I came close, some I achieved only to hold onto for a short time and still others I completely dropped the ball on! 21 out of 32 is decent I suppose compared to most other people who never even set goals, but I’m comparing myself to my own potential right now, and I know I can do far better. So I took a long hard look at what really held me back - and it was ME! It was those small and almost unseen bad habits I’ve somehow developed over time that need breaking!

And, if you’re so inclined to read on, please come and join me in making some changes in behavior for 2010. Here #2 of the 3.5 Changes (NOT Goals!) For Next Year that I’ll be making:

2. Double Checking My Goals: One time-tested theory is that the more you check on the goals you’ve set, the more likely you are to achieve them- and I agree with this. However, after years of being kicked and punched in the head repeatedly I have a challenge to actually remember to do certain things, like clean the house, make the bed, empty the garbage - or look at my goals. This past year I had posted my goals inside my closet door and it was a HUGE help for me to stay focused, until they fell off the door and I never replaced the list. Luckily I had another copy of my goals under my lap top at the office which I would look at periodically. The point is that when I looked at my goals often, say once or twice a week, I was much more focused on accomplishing them than if I only looked at them every few months. I believe I could have accomplished more of my goals had I been looking at them almost every day. So this year, don’t just commit to achieving your goals, commit to visually double-checking those goals so that they have top of mind awareness- instead of your favorite TV show. Remember this: when you don’t know what you want, anything will do.

Here’s how it works: List all of your goals by bullet points under a heading of Physical, Financial, Family or whatever areas you’re looking to improve or grow in. Once you have the list, laminate it then place it in spots where you’ll see it everyday.

#1 of the 3.5 Changes I'll be Making in 2010

2009-11-23T09:58:00.000-05:00

Last year, I made several goals for myself, 32 to be exact. Out of those I only accomplished 21. Some I surpassed, some I came close, some I achieved only to hold onto for a short time and still others I completely dropped the ball on! But 21 out of 32 is descent I suppose if compared to most other people who never even set goals, but I’m comparing myself to my potential right now, and I know I can do far better. So I looked back at what really held me back - and it was ME! It was those small and almost unseen bad habits I’ve somehow developed over time that need breaking!

And, if you’re so inclined to read on, please come and join me in making some changes in behavior for 2010. Here are my 3.5 Changes (NOT Goals!) For Next Year that I’ll be making:

1. Food: Self Discipline is one area that I can exercise tremendous amounts of energy for almost an eternity…if I want to. (You’re the same way I’m sure.) When it comes to working out and pushing myself beyond normal thresholds, I have great self disciple. When it comes to learning something I am interested in, I can get almost obsessive until I know the subject like the back of my hand. But lately, when it comes to eating food, I can become a human garbage disposer on the weekends!! Over a decade ago, I created a healthy lifestyle which included a certain blueprint for eating food so that I would be able to eat healthy all week long and then a have a day on the weekend, Saturday, where I could eat some junk food like ice cream and pizza. This way the majority of what I eat is fuel for training, but I won’t feel as if I am restricted or starving myself. It worked extremely well for many years, but the past 2 years or so, there are times when Saturday becomes “Fatterday” and Sunday becomes “Funday.”

Well, 2010 is where I turn back the clock to when I first started this lifestyle and get back on track with my food intake. Are you with me?

Here’s how it works: Sunday through Friday, eat 4-6 clean, healthy and energy-based meals. Be sure NOT to skip breakfast and ALWAYS have your after-workout meal too. Then on Saturday, relax and enjoy yourself with some burgers and fries, or a pizza. Then Sunday morning, start fueling up again!

Soon, I'll be posting the other CHANGES FOR 2010!!

I Believe

2009-11-19T10:01:00.000-05:00

It has been a year since I blogged and with good reason! I have been VERY busy with my Boxing Gym and making sure it stays afloat during this challenging economic time. I get in at around 9am and leave to meet Mary at another gym to lift weights since she is an amateur body builder.

That said, I believe that I have more to say, more people to reach and more positive tasks to accomplish by helping others. I believe that overcoming all I have in life and finding a way to stay focused and still become successful by using certain tools and strategies I have learned and created, puts me in a place where I can share those tactics with others. And when I do, I believe that their lives will change.

How do I know that my tools and strategies will work? Because they’ve worked for me when I lost my business, when relationships ended, industries failed, and when I’ve lost Real Estate and become financially challenged. AND- they’ve also worked for many other people over the past 15 years.

You’ll see here, more often personal experiences, thoughts and advice.

5.5 Reasons People DO NOT Set Goals

2008-12-08T15:25:00.000-05:00

With all of the outstanding benefits that research has proven in regards to goal setting practices over the years, why is it that so many people you know (you too maybe?) still do not set goals for themselves? Since the turn of the 20th Century, stacks of data have been compiled demonstrating just how powerful the art of goal setting truly is. Yet even so, I still speak with people each week who state that they do not have written goals- much less any other kind of goals. These same people also declare that they want to be successful in life financially, or achieve peak physical fitness, or improve their focus and concentration on the job, etc. But the question still remains: why do so many people still choose to live their lives without clarifying their most important goals with so many facts and statistics indicating such great payoffs?

The answer to this is not as simple as you may think, as there are certain characteristics, even psychological blocks, that lead people to under achievement, frustration and mediocrity. If you are the type of person that wants to move forward in their life, regardless of the area you’re looking to improve in (physical, mental, emotional, spiritual, financial) then you’ll want to read further to see what road blocks may be standing in your way or could at some point in the future. With this knowledge, your chances of reaching new heights in life become much more tangible and reachable.

Here are the 5.5 Reasons People Do Not Set Goals:

1. Fear Criticism- For most people this fear is developed during early childhood and/or adolescence. Well meaning parents or teachers may have discouraged you from setting goals by pointing out all of the reasons why it would not work. They of course felt as if they were protecting you from getting your hopes too high and then being disappointed if you didn’t succeed. Also, over the years, perhaps in High School, many people get ridiculed by their peers for wanting to achieve something great. When that happens, you learn to shut-up and keep your dreams to yourself. You learn to play it safe, to go along with the crowd and not to rock the boat. The unfortunate reality of this fear is that you take it into adulthood where you continue to conform and sell yourself short time and time again, thus leading to low self esteem, low self confidence and lack of any real motivation. If you can learn to let go of what others think of you, you’ll find that setting and achieving your most important life’s goals will come to pass much faster and easier than you can possibly believe.

2. Fear of Accepting Responsibility- As Emerson once said “no one can cheat you out of ultimate success in life but you.” It is always easier to blame your environment, your family, your genetics, the economy, the government, your neighbors, or your boss (etc., etc.), then to look at yourself in the mirror and see the real problem. Most people are lazy and find comfort in explaining away their failures or lack of effort. They reason that if it’s not their fault then they won’t look bad or have to work as hard or no one will blame them. Yet once you accept responsibility for the condition of your life (work, health), you’ll see that instantaneously, setting goals becomes a simple daily task.

3. Fear of Success- This is an odd fear, yet it is a very real one and tends to hold many people back in life. Most of these people were raised with the belief that making money and being “a success” is a bad thing, that they will somehow become like Scrooge in the old Charles Dickens’s Christmas fable. These people who fear success will strive hard to fit-in and will even apologize to others for their accomplishments. In other words they fear standing out or being different than their friends even if means sacrificing their success. It will do wonders to your achievements in life to evaluate your beliefs about money, success, appearance, etc. and change your perception about what these things mean to you in order to fear less and achieve more.

4. Fear of Failure- Everyone you know has this fear! Many of the top achievers you know have this fear in buckets! Which is usually why they have become successful in the first place. (A good use of fear.) However, many more people will allow this fear to control them to the point of preventing themselves from even setting a goal in the first place. Their mentality is “if I don’t try, I will never have to face failure and all of the pain and embarrassment that comes with it.” Instead, if you can live by the statement “nothing beats a failure but a try”, you’ll prevent this fear from ever manifesting in your life and you’ll see that fear of failure slip away as more and more of your goals are accomplished.

5. Never Learned How-I don’t know about you, but there was never a Goal Setting 101 class in High School or College, nor did my folks, coaches or instructors take me aside and teach me at any age. And I suspect the same is true for you. Setting, managing and achieving personal goals is a skill set that makes all of the difference in reaching your personal level success. Back in the 1970’s a 20 year study began at Harvard University in regards to goals. The students were asked if they had any goals after they graduated and it was discovered that only 3% of the class had clear written goals. Within 20 years, that same 3% had accumulated more wealth than the other 97% put together. Learn how to set goals.

5.5 Hanging Around the Wrong Crowd- Think that the people in your life don’t make an impact on you? Think again. I’ve dumped people out of my life because they were too negative or didn’t believe in me. I have one life and no time for nay-sayers. You’ll find that when you’re making a real effort to reach your goals in life, there will be people who will be like crabs in a pot of boiling water: when one is trying to escape, the others will pull them back in! When you begin to tell friends what your goals and dreams are, you’ll find out quickly who you can go to for support and who you’ll want to avoid. The more time you spend with people who will support you in your efforts (even it’s just emotional support by telling you to stick with it), who will push you forward in life, the more obvious it becomes that you’ve found true friends. To find the right crowd to hang around, simply ask yourself if the people you hang around are an anchor (hold you down) or a motor (push you forward) and then spend more time with the motors.

FREE OFFER: Having difficulty breaking one of these “blocks” to success? Shoot me an e-mail and we’ll see if we can’t overcome it together! John@BlackBeltLiving.com

3.5 Lessons From Boxing

2008-10-29T16:47:00.000-04:00

I have had the fortune to train in Boxing, Kickboxing and Martial Arts since I was 12 years old and since that time I have been exposed to the fight game on a regular basis. It, I feel, is one of the preeminent measures of competition there is. What could be a greater challenge (or greater insanity?) than to get into a ring and place yourself in a situation where, quite literally, you may not walk back out? It demands a strong will and desire to overcome not only the person in front of you, but also to overcome your own demons; your fears and doubts. It demands that you rise to the occasion - even if the battle is being lost. Yet Boxing is not just one of the ultimates in competition, it is also one of the ultimates for learning about life.

You may not be looking to compete in Boxing (or Kickboxing/MMA) anytime soon, but here are 3.5 Lessons to Learn From Boxing to help improve the quality of your life:

1. Stay on Your Toes: If a fighter is flatfooted in the ring, they are easily hit by their opponent. They become sluggish and cannot get to their target fast enough to score points. Yet, by staying on their toes, they possess the ability to strike when they want too and evade when they need to.Your life can be like that can’t it? When you rest on your past accomplishments and “coast”, you become a target for laziness, indulgence and disorder- all of which lead to failure in one degree or another. Yet if you can continue to stay on your toes daily, you’ll find that when life takes a shot at you, you’ll be able to move out of the way and counter with your own strikes of success! Here are a few ways to stay on your toes:
· Wake up early and work out
· Eat right 95% of the time
· Develop your network of friends and professionals weekly
· Give more than expected

FREE OFFER: Need more ideas on “Staying on your toes”? Shoot me an e-mail or give me a call and we’ll talk. 727-797-4528 or John@BlackBeltLiving.com

2. Look for the openings: Many untrained fighters get in the ring and swing wild hoping that something will land eventually and they’ll win by knock out. From time to time they get lucky, however, most of the time they’ll simply get tired and the other fighter will take over and knock them out instead. A skillful fighter will feel out his/her opponent and look for any weaknesses or openings that they can use to their advantage. By doing so, they stand a good chance of finding success, if not in the early rounds, then most definitely in the later rounds. In your daily life, how many times do you complain about how bad things are vs. where your next opportunity is coming from? I’ll place a bet that you don’t look for new or better possibilities nearly enough- am I right? Each day is a day where you must look for bigger and better things for yourself. Why? Because no one will be doing it for you!

Here are a few ways to Look For Openings:

* Have your resume ready at all times
* Drop a line to your network contacts weekly
* Look for possible businesses to buy
* Learn how to market effectively

FREE OFFER: Need ideas on finding the openings in your life? Give me a call 727-797-4528.

3. Protect Yourself at All Times: Too many fighters over the years have dropped their hands when the bell rang and have been knocked or hurt out as a result. They thought the other fighter heard the bell and since there are rules to the game, they thought they were safe- sorry Charlie! How many times have you dropped your guard and paid dearly as a result? Too many times I bet! That’s how (unfortunately) we learn our lessons in life sometimes. You may be playing the game by one set of rules and someone else is playing by another, and that’s when you’ll get hit with a low blow- someone will under bid you, take you to court unjustly, or slander your name and reputation. You get the idea; you’ve got to understand that not everyone lives their life or runs their business by the rules of fairness, respect, honor or kindness.

Here are a few ways to protect yourself:
· Develop a healthy lifestyle to prevent health issues later
· Hang around positive, helpful people
· Read informative or inspirational material weekly
· Develop a relationship with a good attorney

FREE OFFER: Need help with this? Shoot me an e-mail. John@BlackBeltLiving.com

3.5 Keep Going No Matter What!: Remember Rocky? He fought Apollo Creed until the bitter end- and lost. But his effort to keep going enabled him to have a rematch with Apollo and eventually become champion. Yet, would Rocky have been offered another shot at the title if he had given up? Would you as the audience have been enthusiastic watching a movie where the main character gave up and quit? I doubt it. You were inspired and motivated because Rocky gave it his all even though he was losing. Take it upon yourself to be like Rocky and “Keep Going No Matter What!” You have an area in your life that you’re currently challenged in (and if you aren’t now you will be soon- it’s how life works!) and you have a choice as to how to respond: you can curl up into a little ball and give up, or you can roll up your sleeves and get to work on making your life better for yourself and the others you deal with on a daily/weekly basis.

Here are a few ways to “Keep Going No Matter What!”:

* Identify the root cause of the problem/challenge
* Find 3 to 5 possible solutions- either long and short term
* Call 3 close friends and ask for more possible solutions
* Ask those folks for help (accountability) until you get to the other side

FREE OFFER: Need to run those solutions past someone? Call or e-mail. 727-797-4528 or John@BlackBeltLiving.com

3.5 Ways to Get Motivated- FAST!

2008-10-29T16:35:00.000-04:00

On any given day your attitude gets down from time to time, doesn’t it? Not all the time of course, but on occasion it happens. On a day-to-day basis, you deal with many different personalities and situations that challenge your mental and emotional well being. And many times, depending on the degree of intensity of each, the wind can be sucked right out of your sails and your normal level of motivation flattened like a pancake by the end of any given week. The situations that deflate your motivation could range anywhere from the dog puking on the carpet, to losing your job due to the economy, or someone breaking up with you.

But the real questions here are these: How do you handle that sudden decrease in motivation? What do you do when you’d rather dig your eyes out with spoon than go to work and deal with your seemingly evil and demanding boss or brainless coworkers? How can you manage to get yourself back into a frame of mind that allows you to handle the current challenges while still being able to be successful and productive in your daily endeavors?

Well, you just may find your answers here in my 3.5 Ways To Get Motivated- FAST!!

1. Create Your Own Personal Mantra: Definition: Mantras date back thousands of years and are traditionally syllables and poems in the Sanskrit language created through a complex numerical system based on date and time of birth.(Huh?) Today, mantras are more widely recognized (and easier to create) as personal chants, affirmations and/or declarations that are used to change or transform aspects of our lives. Mantras can be amazingly powerful, but they can also be detrimental too if you pick the wrong one. By developing and using a mantra – one that stimulates and inspires you – getting motivated becomes much easier and a heck of a lot quicker too. Here is the mantra I use in the gym when I’m getting tired, “keep going.” Simple right? Yup, but there is a lot behind those two words. “Keep Going” to me means that I’m not weak or a quitter, that I do not give up because champions do not give up. I could say “don’t give up” right? But for me that phrase keeps me focused on how I might give up. It may sound subtle to you, but when I am pushing 100 pound dumbbells in each hand over my head several times, I do not want to think about quitting- I want to stay focused on moving the weight!!

Another mantra that my girlfriend Mary and I use at the gym is “Finish Strong.” We use this phrase at the end of a set and most definitely at the end of the workout when we are tired. This mantra motivates us to continue to push ourselves as best we can because neither one of us likes to walk out of the gym knowing that we didn’t give our all that night. The members here at Clearwater Boxing Center use a Mantra too. I yell out “Last Set!!” and they yell back “Best Set!!” This works great because it helps them to stay mentally focused and give that extra effort that they might not have given otherwise.

Here are a few things to keep in mind when Creating Your Own Personal Mantra:

· Keep it simple
· It should be easy to repeat and remember
· It can represent an entire range of values
· It can be motivational
· It can be instructional
· It can be humorous
· It should not be pessimistic
· It should not be corny or stupid (or you won’t take it seriously)
· It should be personal to you and your goals

2. Get Physical: Losing your motivation can take its toll on you not just mentally but physically as well, because when you’re down in the dumps, not only are you lacking mental motivation, but there is a distinct lack of physical energy as well. For instance, it may take you more effort to get out of bed and get ready for work. It might require more energy for you to stay awake and focused while on the job. It will take more energy to get to the gym much less have a good work out. You may also have to make more of an effort to do simple household chores as well. Try this: for about one minute, get depressed. How do you do this? Well, you slump your shoulders, tuck your chin, you let out a deep sigh, etc. In order for you to get depressed, there are certain physical actions that you need to take to help you become depressed.

Well the opposite is true as well- there are certain actions that you need to take to get yourself motivated. Most of these are very simple to do of course, but they have such strong results that I encourage you to try each one. For instance, if you were to laugh out loud for no particular reason, let’s say in your car as you drive down the road, and do it several times in succession, you’ll most likely end up laughing hysterically for real. (Try it. Laugh like Jack Nicholson when he played the Joker. Or laugh like a mad scientist.) Once you’ve taken that particular action to that degree, your body will be filled with new and more positive emotions and endorphins (see next step), and simultaneously it will require another concerted effort on your part to get back to being depressed!

Here are a few ways to Get Physical:

· Sit-up straight
· Stand up straight
· Take 5 deep breaths
· Smile REALLY big
· Laugh out loud and crazy
· Tell yourself a really bad joke
· Play a practical joke on a buddy
· Take a short but brisk walk
· Work out at Clearwater Boxing Center
· Create your own

3. Keep Your Eyes on the Future: Another great way to get motivated fast is to think about what your life will be like once you’ve achieved your goals and reached that level of success you’re striving towards. Think about how you’ll look in that new dress or new suit after losing all of that body fat. Consider how you’ll feel once your first book or manuscript is sold. Imagine how excited you’ll be once you purchase that special car or truck you’ve always wanted. By looking towards the future, you will literally create positive emotions that will affect you physiologically in the here and now- yes, physiologically.

Scientists have discovered that each emotion has a certain chemical make up to it that once it hits your bloodstream it creates a particular response- just like drugs and alcohol would. (Which is why many people say they are addicted to adrenaline, or anger, etc. Very close to the truth!) Knowing that emotions can affect you in such a way, allowing yourself to create healthy positive ones only serves you better in your day-to-day journey of personal success. When you do look to the future, try to create positive sensations/emotions such as excitement, happiness, enthusiasm, joy, etc.

Here a few ways to Keep Your Eyes on the Future and get motivated FAST!

· See that bonus check for xx amount of dollars in your hand
· Imagine yourself with six pack abs
· Visualize yourself driving that new car
· Picture yourself in that new dress or suit
· Create a poster board with magazine clippings representing your goals
· Create your own future visualization

3.5 Keep Your Feet in the Present: While it is always helpful to picture the future as you would like it to be and get excited about it, the only way to actually get there is by staying in the here and now and taking action towards your goals. Basically, staying in the here and now means: taking at least one action towards one of your most important goals (whether that be financial, physical health, career, etc.) at the time you’re feeling the most down or depressed. By taking an action or two now towards one of those goals you’ll get motivated fast because you’ll realize that you’re one step closer towards achieving it. And if that doesn’t help to begin to change your state and get you motivated fast, then try again! Keep doing this over and over, along with reciting your mantra (step 1), sitting up straight and breathing deep (step 2) and thinking about the future results you want (step 3). This is as simple as it gets folks! You can literally be walking down the sidewalk towards your next sales call with your back straight/head high, chanting your mantra with a big smile, thinking about how this one sale will put you ahead and then just walk through the door!

Here a few ways to Keep Your Feet in the Present:

* Make that sales call that you’ve been putting off
* Work out (always comes back to that huh?)
* Call someone in your net working group and run an idea past them
* Help someone less fortunate than yourself
* Brainstorm ideas on possible solutions to various problems
*Eat pizza (always helps me I have to say)
* Create your own way to stay in the present

FREE OFFER: Staying motivated is definitely not the be-all or end-all of achieving your goals or living a life of personal success, but it does help! If you’re finding yourself getting down, shoot me an e-mail and we’ll see if we can’t get you headed in a better direction. John@BlackBeltLiving.com

3.5 Ways To Get & Stay In-Shape

2008-10-08T14:18:00.000-04:00

Far too many people believe that in order to get into great physical shape they have to be genetically gifted- to have been born that way- and that’s just not true! While there are many people who naturally are in great physical shape and do little or nothing to look that way, (and we hate them all) most of the people you see in the magazines or even at the mall work very, very hard to get that way- and very rarely do they look that way year round either! The majority of them have to diet down for several months to lose the body fat for a photo shoot or contest, and then they gain some (and sometimes more) of it back because they went back to doing what they had always done! But if want to look like those folks in the magazines and are willing to go to any lengths to achieve it, AND KEEP IT, then you are ready for the 3.5 Ways to Get &Stay In-Shape:

1. Exercise: OK, you knew this of course but there are so many forms of exercise that most people get lost as to which is the best way. Is it lifting weights? Is it running? Using the cardio machines at the gym? Swimming? Biking? Boxing or Kickboxing? Walking? Which one is best? Well, the answer to that question all depends on you. It depends on your goals, your current fitness levels, age, current or past injuries, abilities or inabilities, likes & dislikes and overall interests. However, if you were to join a course designed to work everything, like here at Clearwater Boxing, then you’d have it made!

The program here at Clearwater Boxing Center is geared to help you with all of what you are looking for in regards to getting into shape. In every class you burn fat, build muscle, increase your physical stamina, enhance your cardio vascular endurance and learn to defend yourself as well. In each class you work your legs, your abs, shoulders, chest, back and arms in each class. You work your core muscles every time you train here. You develop speed, timing, accuracy and greater body control. You also increase your self esteem and self confidence because each week you’ve moved closer to becoming the person you’re striving hard to become!

Here are a few ways that will help you maximize your results here at Clearwater Boxing to reach your goals quicker:
· Come 5-10 minutes early and warm-up to better prevent injuries.
· Practice jumping rope before or after classes.
· Practice any new techniques before or after classes.
· Run on the days you do not attend class.
· If you miss a few days, make sure that you do several sets of push-ups, crunches and squat kicks.
· Get 5 or 10 private lessons from Coach John Kyle once every few months.
· Push yourself in each class and do not allow yourself to quit- ever.
· Lift weights a few times each week or month.
· Run, bike or swim on the days you do not train here in Boxing.
· Create your own ways to improve your physical exercise!

2. Food Intake: OK, you knew this one too of course, but let’s shed some light in a few areas that you may not have considered. For instance, do you know if protein or carbohydrates builds muscle? What is the best source of energy for your body? How much water should you drink each day? How many meals should you eat each day if you are training here at Clearwater Boxing? For those of you who found those questions easy to answer, there are at least 20 other people who are clueless. Clearwater Boxing and Fitness trains their clients as if they were a real fighter, or attempting to become one. That means that you must make sure that your body is fueled and hydrated long before you step foot inside the gym!

If you’re the type of person who will read new diet books every so often and then decide to slash all of your carbohydrates out of your food intake for a few weeks because that particular diet said to do so but then you still expect to maintain the same performance level in your training session, you will be sadly mistaken! (I see this too often.) You would most likely run out of energy within 15 minutes, get light-headed and perhaps feel nauseated as well. If you want to drop carbs, that’s OK, but you may want to think about doing so in a cyclical manor every few days. This way you’re body will use what carbs have been stored on the “low carb” days, and then you’ll be able to replenish them on the “normal carb” days before you run yourself down and feel weak. (Please note “low” carb, not “no” carb.) If your goal is to lose weight (i.e. Body fat) then you may want to try the suggestions listed below. By staying close to these suggestions, you’ll most likely find that you will have plenty of energy as you train hard in each class to reach your goals without feeling run down or exhausted at the end of the day. Here they are:

· Drink a gallon of water per day. It’s easier than you think.
· Eat 4-6 meals per day. Think of your body like one of those old choo-choo trains: the more often coal that was pumped into the furnace, the brighter the fire and the faster the speed. So try to “stoke the fire” of your body’s metabolism every 3 hours or so. A “meal” could be a chicken breast and potato or a protein shake and a banana. Keep it simple.
· Eat approximately 1 gram of protein per body pound per day. 200 grams if you weigh 200 pounds, etc. Protein builds muscle 24/7 and your body needs to burn extra calories to do so. Also be sure to increase your protein if you are trying a “low” carb day to keep your calorie intake the same.
· Eat 1.5 to 2 grams of carbs per body pound each day on normal carb days. Decrease that by almost 50% for “low” carb days. This may or may not be best for you, so you want to try a few variations and /or consult your doctor first.
· Consume good protein sources: Chicken, lean beef, eggs, fish, protein bars or shakes.
· Consume good sources of carbohydrates: brown rice, vegetables, whole grain breads, etc.
· ALWAYS eat breakfast. It kick-starts your metabolism which helps to burn more calories each day.
· ALWAYS eat a healthy meal within one hour or less after your workout. You body is starving for the nutrients it just burned, so give it something healthy that will digest quickly. Like a protein shake for example.
· Try not to eat within a half hour or an hour of one of the classes here at Clearwater Boxing- you’ll most likely cramp up or have the pleasure of tasting the meal all over again.
· Try not to snack late at night. Since you’re most likely inactive, your body will store the extra calories as fat.
· If you’re attempting to build muscle, have a small protein shake before you go to bed. This way your body will use the protein to burn the calories it needs to repair itself, not your muscles.
· If you are attempting to lose body fat, consume most of your daily calories earlier in the day and less at night since you are most likely inactive.
· Give yourself a “cheat day” or night where you can eat whatever you want. This way you have something to look forward to each week and not feel as if you are being deprived.
· Try not to do a “diet”. Diets imply “temporary.” Try to develop a lifestyle of healthy eating.

3. Rest: Finding the right balance between training and resting is a much more important aspect of success than most people realize. And here is where folks swing too far to one side where they get too much rest and never seem to achieve their fitness goals, and others who don’t rest enough and again limit the results they could get by over-training. The trouble that these folks face (outside of being lazy or obsessive) is that they are not sure exactly how much rest is enough and when to take it. Some will rest only on their 2 week vacation each year, while others will take only 2 days per month. Still, some only 2 days per week. Others will stop because they have over done it and are now burned out on the activity they have been involved with. Of course there are the other folks who train once per week and rest for 6 days. (Not you of course!)

Yet, the questions still remains- how much is too much and how much is too little? Well the answer is simple: it depends! That’s right, there is no one-pat-answer to that question because everyone is different. The needs of a 65 year old are different from a 24 year old, right? So, it depends on: your age, physical abilities or limitations, your injuries, work schedule, family life, social life, etc. Get the idea? This is one answer that you’ll have to find on your own and by following the suggestions below you just may get your answer:

* Create a training routine that will last 2-3 weeks and have you training 6 days each week with having Sunday off. Evaluate how you feel towards the end of each week as well as the results you are gaining from this training schedule.
* Create another training routine lasting 2-3 weeks that has you training 5 days per week and taking both Saturday and Sunday off. Again evaluate how you feel, etc.
* Create a 3rd training routine for the next 2-3 weeks that has you training only 4 days per week taking off on Wednesday, Saturday and Sunday. Evaluate how you feel at the end of each week.
* Ask these questions to help you evaluate each routine:
* Do you feel more or less energetic at work or home?
* Do I have plenty of energy for my workout? (You should be tired at the end though!)
* Are you old injuries flaring up more or less?
* Is your mood elevated or stifled from too much or not enough exercise?

Once you’ve found that right formula that gives you optimal gains, stick to it as much as you can and then change it! (Yes change it. Read 3.5 to find out why!)

3.5 Consistency (and Change): Here is the secret to making all of this work- be consistent in the first 3 areas of physical fitness as much as you can because your goals WILL NOT manifest over night! The principle of consistency is what really makes your fitness results shine through! However, I guarantee you failure if you accomplish your goals and then simply quit right after- because you’ll go back to the way you were eating and training within 2 weeks. Now how would you feel if you allowed that happen? Not too good I’d imagine. Some people think that consistency is hard, and it can be, but that is why getting your rest is so crucial. From time to time you need to allow yourself to take a week or so off of training and let you body and mind heal, but then you need to get back to it! Being consistent is how you’ll turn the first 3 principles into a healthy lifestyle that will have you looking and feeling great, permitting you to get the most out of your life each week, month and year!

Now, some of you reading this may say, “but wait John! Being consistent is going to be boring after a while!” Well, it could be, but that is why you also need to be consistent in changing your routines every few weeks if you’re the type of person who gets bored easy. (I’m not. I can go 6 months to a year before I change anything.) Perhaps instead of jogging, next week or next month you could do sprints. Instead of lifting weights, next month you could swim. Rather than using the stair climber, next week you can bike on the road. The one thing you never want to stop of course is training here at Clearwater Boxing because we hit the entire body every class. We build muscle (if you’re eating right), we burn fat (if you’re eating right) develop your cardio vascular endurance, build self confidence and self esteem, teach self defense and most importantly, we motivate and inspire you every class!

Here are a few ways to be consistent and still keep things fresh:

* Change your weekly routine from 4 training days, to 5 and then 6 every few weeks.
* Change what you do each day: Monday is running after Boxing, Tuesday is biking after Boxing, Wednesday is the elliptical after Boxing, Thursday is 3 rounds of jump rope after Boxing, Friday is weight lifting after Boxing, etc.
* Say “NO” to hanging out with the friends if they call on your scheduled training night. Your friends will be there the next time and you’ll have no regrets.
* Take 5 or 10 private training sessions with John Kyle every 6 months or so.
* Read magazines or search the internet for new workouts.
*Get friends involved with you training here at Clearwater Boxing Gym as well as with your other activities. This way you’ll have someone to help hold you accountable for your actions.
* Find your own ways to stay steady and consistent towards your goals as well as changing things keep it all fresh so you don’t get bored!

FREE OFFER: Need some help creating a personalized training and eating routine? Give me a call or send me an e-mail and we’ll talk. But don’t waste my time. If you have no intention of giving this a chance as a way of life for at least one year, call someone else. If you want results that last- I’m here for you.

3.5 Ways to Stay Motivated in Sales

2008-10-04T09:25:00.000-04:00

Motivation is a primary factor in any sales person's long term success- especially when sales are slow, the industry has taken a turn for the worse or you have personal issues that are either taking up time in your day or worse yet- time in your head. We've all been-there-done-that several times over, yet many sales people still haven't found a way of dealing with those various challenges and continue to stay motivated for the next client or prospect that comes their way.

I have a few simple ways that will help you stay motivated as you continue down your path towards your success:

1. Make it a Game: If you know that you have to make several phone calls to prospects, and hate this aspect of your job, then make a game for yourself to see how many appointments you can set. Let's say you have 50 prospect calls to make and out of those 50 you are able to contact 35. That would be 70% contacted. Now, most importantly, you want to see how many of those 35 you can set appointments with. Let's say out of those people contacted, you are able to set 31 appointments- that's 88%. But what does that percentage mean? It means that if you can get people on the phone you're pretty sharp at setting appointments. (If you were only able to set 5 or 10 appointments, then you need work on your phone skills!!) Recently I was able to get 24 out of 30 last week- that's only 80%. (Room for improvement, huh?)

2. Turn up the Music: On days when the sky is cloudy and all I really want to do is take freakin' nap, I'll wake myself up with a little Rock 'n Roll on the stereo. I'll jam out to some AC/DC, Red Hot Chili Peppers or whatever's on the radio. I believe that if it gets you moving and energized, then you're more likely to have a motivated attitude and a smile on your face, which your prospect will most likely notice from the second you walk through the door. When you are in the right frame of mind, your sales calls will generally go much smoother. So play some music, get motivated, have fun and your chances of closing the deal increase exponentially.

3. "Tap-In": Every sales person I have ever spoken too states that they often feel as they're "going at it alone." They complain that their sales manager doesn't offer enough guidance, or that their company doesn't give enough support, so I tell them to "tap-in" to their own sources of guidance and motivation. What every sales person needs to do (you included) is to find a handful of people that you can call at almost anytime during the day. This is a tried and true method of getting and staying motivated from people who know exactly what you go through on a daily basis. They can also be a great source of ideas, resources and even referrals that you'll be able to benefit from as well. Now make that call!

3.5 Go Play: That's right- play! Grab a friend and throw the football or the baseball, play Frisbee, go play miniature golf, go to the fair and enter a 3 legged race! Why? Because by the time you're done with one of those activities, you'll be smiling, laughing and having a great time. (Ever done a 3 legged race? You'll love it! Or you can, at the very least, watch one- you'll be laughing you're ... off!) We all know the saying "all work and no play....", that applies to you too. Turn off the TV for a while, get outside and play!

Complimentary Offer: Unmotivated? Not "feelin' it" lately in your career of life? Give me a call or shoot me an e-mail. We'll get together and see what we can do to get you rolling full speed ahead to get motivated! 727-797-4528 or john@blackbeltliving.com

9.5 Ways to Fight Fat

2008-09-24T16:49:00.000-04:00

Looking to lose weight? More specifically- are you looking to burn off body fat? If your answer is 'yes', then read on because winning the battle-of-the-bulge is easier than you think! By understanding and practicing the following 9.5 steps, you'll be well on your way developing the physical fitness level you've always dreamed of.

1. Eat less and more often: Your body is like a furnace, to keep it running moist efficiently, you have to stoke the fire regularly. Eating smaller meals five to seven times a day will help keep your metabolism constantly firing your internal furnace. Loading it down with three heavy meals like your momma fed you as a kid will only serve to slow your metabolism to a crawl.

2. Get Your Rest: Getting a good night's sleep will actually help you lose weight. Eight hours of sleep per night might be ideal, researchers report. Of the 740 people studied, those who slept eight hours per night were leaner than those who got five or six hours of sleep. Participants took blood tests that screened for leptin, a hormone that helps regulate hunger. The amount of leptin in the blood is proportional to body fat. Leptin is believed to reduce appetite. However, obesity is often accompanied by a resistance to leptin and its appetite-suppressing effect. Participants who slept less tended to have lower leptin levels. This loosely translates to: less sleep= less leptin= more hunger and eating.

3. Avoid Injuries: Nothing can slam on the breaks of you reaching your fitness goals than a training injury. When you are laid up with a sore back or a tweaked knee, the fat can accumulate quickly. So don’t go crazy with hitting the heavy bag or practicing new techniques only to sacrifice the form of the movement. Sloppy technique can lead to an injury faster than Santa can deliver presents. Also, avoid over training as this leads to fatigue which in turn creates sloppy technique.

4. Cardio is King: It’s called “fat-burning” for a reason. Doing cardiovascular training like what we do here at Clearwater Boxing Center, raises your core temperature and puts your body in a perfect zone for melting fat. By attending 3-5 classes per week (along with the other suggestions) you’ll see the fat melt off you in no time.

5. Your Scale Will Lie: Muscle weighs more than fat and your bathroom scale can’t tell the difference. While following a workout regime, your body could increase muscle by 10 pounds and only lose 5 pounds of fat. Your scale will show you as being heavier, yet that is not an accurate representation of where you’re at. If you want a real representation, get your body fat measured by a doctor, see how your jeans and t-shirts are fitting you and also take pictures each month. These methods will tell a more realistic story than your bathroom scale will.

6. Watch Your Carbs: As a nation we eat way too many carbs- like processed sugar, pasta, white bread, etc. I’m not saying drop carbs, I’m saying watch what kinds you put into your body. Try to choose quality carbs like brown rice, whole grains, colorful vegetables and oatmeal. Choosing carbs that are low on the glycemic index will help to insure a lower insulin demand, better long-term blood glucose and a reduction in blood lipids (fat).

7. Drink More Water: Water is the essential life giver and can help keep you lean. It keeps you hydrated while you train, flushes your system, suppresses appetite and your metabolic rate can increase with water consumption.

8. Eat Clean Not Fast: Don’t eat fast food!! Proper nutrition is paramount to reaching your fitness goals and fighting body fat. Choose lean beef, chicken, fish and protein shakes rather than a burger at Mcdonalds. Eating these healthy and clean sources of protein helps to increase your protein intake. Clean protein creates more quality muscle and (in case you didn’t know) having more muscle helps to burn body fat!

9. Pre-Pack Your Meals: By pre-packing your meals each day, your chances of having to cave-in and eat the cupcakes a coworker brought in will decrease dramatically! Depending on how many hours you’re at work each day, bringing 3 small meals (see step #1) with you, will help keep the fire stoked and those calories burning! Don’t have time? Bulls**t. Put down the remote at night and take 15 minutes and just get it done.

9.5 Get Educated: Not many schools today teach physical fitness the way it probably should be taught. So, perhaps the best thing you can do to reach your fat burning and fitness goals is to get educated. You need to understand that there is no one-right-way of eating food, or working out, or increasing your muscle mass as everyone’s genetic makeup is different. And because of that, you need to understand that what works for your best friend or that cover model on the magazine may not work for you. Your genetics are different from theirs and should be treated as such. Heck, that whole #2 Step about sleep and Leptin was taken from a muscle magazine called "Reps" that I trecently read! Who knew that getting sleep could affect fat lose huh? So take some time and read books or magazines and find out what’s out there. Now go get educated- and then get busy!

3.5 Ways To Increase Your Focus

2008-09-24T16:46:00.000-04:00

Let’s get right to the point here: if you want to succeed either in the fight-game or in life, there are many, many things that you need to do. But one of paramount proportions is to increase your ability to focus because it literally affects every other area of your life. In the ring, if you can increase your skills of focus, your chances of getting hit, receiving a standing 8 count or getting knocked out cold diminish greatly. Likewise, in life, if you increase your capacity to focus, you reduce your likelihood to procrastinate, thus causing your chances of long-term success to grow exponentially.

That said, here are the 3.5 Ways to Increase Your Focus:

1. Focus Your Eyes- Any good fighter knows that he/she had better keep their eyes on their opponent at all times. Because as soon as they look elsewhere- bang! – they get hit! Now, you may not be looking to fight for the title anytime soon, but I’m sure that you can remember a time in your life when you took your focus off of an important goal only to find yourself suddenly far away from what you really wanted. I know scores of people who have allowed that to happen to them. They let someone or something else plan out their lives for them and years later, they felt unfulfilled and angry at themselves. All because they had lost their focus and taken their eyes off their target.

On a daily basis, you have to keep your eyes focused on what your goal or goals are, otherwise reaching them simply becomes an “I really wish I had…” statement later in your life. Fortunately, the “focusing your eyes” step is about as easy as it gets! Here a few simple ways to Focus Your Eyes on your goals:

· Write your goals on a piece of paper and keep them on your bedside table so you can see them each morning and each night.
· Tape your goals into your day planner or onto the visor in your car.
· Tape your goals on your bathroom mirror to look at each morning and evening as you brush your teeth.
· Tape your goals inside your closet door to see each time you change your clothes.
· Have your goals scrolling across your computer at work as your screen saver.
· Create your own focus exercise…..

2. Focus Your Mind- It does no good for a fighter to keep his eyes on his opponent if his mind is somewhere else. That not only gets a fighter hit, it gets him hurt! Each day your brain is bombarded with millions of different messages from other people, the media, the internet, billboard signs, etc. Companies try hard to get your attention and if you don’t know what you’re looking for, you’ll follow just about anything! You need to be sure that your mind knows exactly what is important to you and what you need in order to achieve it. Because when your mind does know, it will literally find those things for you. Don’t believe me? Look around your room right now and look for anything blue. You found several things and very quickly too, I’m sure. Now look for red. Quick and easy again, right? This is because once you tell your mind what you want, it will literally filter-out what you DO NOT want and give you what you have deemed important. So be sure that you send as many vivid pictures to your mind as you can so that it finds the things that are most important to you. Here are a few great ways to Focus Your Mind:

· Make a Vision Board- Cut out pictures from magazines of what you want and paste them on a large foam board
· Have a Vision Board at your office or cubicle at work and paste a reminder photo on your bathroom mirror at home, as well.
· Take time to meditate alone with your eyes closed and really imagine what your life will be like when you’ve reached those goals. (The sights, sounds, smells, feelings, etc.)
· Discuss your vision with your closest friends and family members and use the best verbiage to paint as thorough a picture of what your accomplishment will look like once you’ve achieved it. The more people you tell, the harder it will be to back out.

3. Focus Your Body- You show me a fighter who waits until the week before a fight to begin his training and you would have shown me the loser of that bout! A good fighter gets himself in shape LONG before he enters the ring! So, are you physically ready? Do you go to that job interview unshaven, unrehearsed and with a booger in your nose? Are your clothes wrinkled when they should be cleaned and pressed? Are your pants several sizes too small or too big because you’ve gained or lost lots of weight? (Either way, you look stupid, err, umm, I mean unprofessional.) If you’re looking for success in, let’s say the corporate world, then you need to dress like it. Not too many sloppy people get great promotions. For example, if you’re looking to be a success in the fitness industry, then you better look the part. People who are overweight don’t make good money as fitness trainers. As much as you hear the old saying “never judge a book by its cover”, no one ever practices it. You judge someone by the way they look as much as the next person. So with that in mind, why not try to make other people’s judgments of you more on the positive side? Here are a few hints to Focus Your Body:

· Gentlemen- Trim the nose and ear hairs. Why? Because even if it’s looking like a jungle, you’ll still never be Tarzan.
· Lose weight- recent studies have documented that obese people do not get hired as often as fit people do. Why? It has been shown that obese people can actually cost companies a greatb deal of money in health insurance, sick days, time off to see doctors, etc.
· Dress for success- like I just said, if they’re gonna pass judgment, try to receive a good one.
· Get in good overall physical shape- you’ll be able to enjoy your accomplishments much more without having to stop to catch your breath!

3.5 Focus Your Actions: This step is about as simple as it can get: take action. Just as a fighter is set – eyes, mind, body - and ready to go 12 rounds, you need to be ready for success by taking the action necessary to reach your goals. That’s right, get going on what you need to do to accomplish your goals because you can write and wish all you want, but if you don’t DO what you know you need to, then you’re finished before you even start. Each day, there should be some sort of routine that you go through that will help you get a little closer to your goals. These routines might include meal plans, exercise schedules, prayer & meditation, studying, or journaling. Along with establishing routines, on a weekly and monthly basis, you should engage in an action step; take a class at a local college; get involved in networking; clean the house and car from top to bottom; balance your checkbook. Likewise, there are other important action items that need to be taken care of on a yearly basis, like getting a physical, or taking a personal retreat for a few days. If you’re not sure what your exact actions should be, here are a few great ways to help Focus Your Actions:
· 1st, write out all of your goals- 5 year, 3 year, 1 year, 6 months, 3 months, 1 month, 1 week
· 2nd, write next to each goal every action that needs to be taken to accomplish that particular goal.
· 3rd, from those actions, create a daily, weekly, monthly and yearly task list.
· 4th, create a routine from that task list.
· 5th, find others who have done what you’re looking to do and see what they did to reach that level. Try to speak to them personally or e-mail them if possible.
· 6th, OK- NOW GET GOING!