Discipline - Is it Your superpower?

Where there is a lack of conviction, there is no discipline. Where there is no discipline, there is no lack of excuses. (JR Smith)

And there we have the ultimate truth. 

Having a conviction about something, something that really matters requires discipline. I have seen a lot of people who thought they had conviction on social issues, which meant they had no discipline. They want change NOW...they say they will do whatever they have to do to get change NOW...and if they don't get it NOW, well, they just move on to the next social justice cause - depending on how they feel or who is telling them to feel that way. 

Now, this isn't a blog about social justice issues. Rather it is about discipline. 

John Maxwell has said, "Anything in life worthwhile is an uphill climb" 

Climbing indicates there is work ahead. Sometimes challenging work. But if your goal is to reach the peak of that mountain, you are going to do what you need to do to get there. And that requires conviction and discipline. You can't have discipline without conviction. 

(Agent Colson from The Avenger movie)

Social justice warriors typically don't have much conviction, just a lot of emotion and someone to tap into that emotional energy to achieve their goal, not the goal of the social justice warriors. 

To achieve something worthwhile in your life, you must have a vision. The vision, if it is desirable enough, must have conviction to go for it and the discipline to achieve it. And that may take time. 

Too many times I have asked individuals if they want to train with me. And a lot of times I get very similar answers.

* I would like to, but I don't have enough time
( hidden meaning - it doesn't mean enough to me)
 No Conviction

* I would like to but my money is tight
(hidden meaning - other I have other priorities)
No Conviction

* I have a program I am happy with right now
(hidden meaning - don't challenge me to get uncomfortable)
No Conviction

* I'm doing okay right now
(hidden meaning - I don't really care)
No Conviction

Without conviction there is no discipline. Without discipline there is no limit to the excuses we can come up with. And no matter how brilliant those excuses may sound, they mean nothing. Nobody is impressed with them. But they do say a lot about the person making the excuses. 

We as a society have learned to put off what needs to be done today for the things we want to do. And in reality, we settle for less. We accept fun today and complain about pain and sickness tomorrow. 

We have what we tolerate. And all too often, I see people tolerating being overweight, in pain, sick and having a bad life overall. Because they have no conviction. No discipline. 

Dr Mark Hyman has stated that about 97% of all diseases today are lifestyle induced. We have what we tolerate. 

Sometime ago, someone said something very wise.

" The best preparation for tomorrow is the wise use of today"

If you are not preparing for tomorrow by being a good steward with today, don't expect great things to happen. They won't. But you will get what you pay for. And if you are paying for fun and thrills today, then you will earn the dividends on that lifestyle which for the majority, means obesity, diabetes, hypertension, arthritis, heart disease. You get the picture. 

Therefore you could say that the lack of conviction can lead to diseases and having a really bad life. 

"You are free to make choices but you are not free from the consequences of those choices" 

Choose wisely. As we age, it can be great but if you aren't doing what you need to be doing today, then tomorrow is going to really be painful. 

Stay strong - Stay Healthy 

Keep Your Eye on the Year 2030

I remember a song from back in the mid 60's called 25-25. It was referencing the future of the year 2525. It scared me. I mean as a 12 year old it kinda put a fear in me. Although I knew deep down inside I wouldn't be around in 558 years my future, it still frightened me.

Fast forward to 2018.

Now we are focusing on twelve years into our very near future, 2030. Sounds futuristic doesn't it? In the movie Star Trek TNG, First Contact, the first warp engine was invented in the year 2063. That's just 33 years away. (I wonder if we will have faster than light speed travel in just 33 years? LOL)

But that's just sci-fi.

But what is coming in 2030 is as real as it gets - no science fiction here.

Most state governments are projecting that by the year 2030, obesity rates are going to be out of control and near epidemic. And along side that projected expansion is diabetes, arthritis, hypertension, cardiovascular disease and obesity related cancers.

This is real.

Unfortunately, I have yet to see any state government, on any of their state sponsored web pages offer a clear way forward. They have a lot of services and programs in place but they aren't working. If they were, they wouldn't have all these horrible projections facing their citizens.

Kentucky alone (for example) has a state wide obesity rate of over 33% and by the year 2030 it is projected that just a little over 60% of the population will be obese. In measurment terms, that is a BMI of 30 or above. And Tennesse isn't fairing any better. It is projected to be about the same as Kentucky. And according to the most recent data, adult obesity rates now exceed 35 percent in five states, 30 percent in 25 states and 25 percent in 46 states.

Did you know that prior to twenty years ago no state had an obesity issue of over 15%. And prior to that, the early 70's, Kentucky had an extremely low obesity rate, around 10-12%.

So What the heck happened?

I could muse on this for hours and offer you a grand dispensation on how the events just after the late 60's led to our current health condition of today. And for the most part, much of what I would share would be right. But it doesn't make a difference. Not now...not today.

What does make a difference is, "What are YOU going to do about your health and wellness?"

We see that government funded programs look good on paper and a lot of money is spent on these programs and keeps a lot of people in the state governments employed. But really, it doesn't help in the direct fight against obesity and its related diseases. I support much of the programs these states fund - they are important. Programs such as school activity, breast feeding, farmers markets, rails to trails, free access to public gyms for basketball and other activities - they are all good but they do not directly address the issues of obesity and diabetes. They skirt around the issues. And if you do want to take advantage of these programs, you have to go to them, at their locations such as an extension agent, or a hospital or other authorized location. Why must we make things difficult? Why can't we make it easy for the end user to get access to these programs? Why can't we get workable programs online?

The one industry that has a proven track record of addressing obesity, managing weight issues, improving health and wellness is the FITNESS INDUSTRY. We have a proven track record of well over 100 years fighing obesity and diseases through fitness and healthy nutrition practices. Heaven forbid these governments actually turn to the professionals that actually have a proven track record addressing these issues.

I know I can't change all the health issues facing Americans today, but I am going to do my best in addressing obesity and diabetes issues as best I can. I have developed a program called The New Directions 2030 Wellness and Lifestyle Initiative. It is simple and straight to the point. And when completely implemented, will make dramatic changes in the lives of all people and bring a new tool (or weapon) in the fight against obesity and diabetes.

We are going to make the program personal; we are going to make it easily accessible; we are going to set up (in the near future) wellness zones in which all people can get physical access to the coaches that we sign up to help in this fight. It is my greatest joy (and passion) to help everyone and I want to make this program available to everyone. We will develop ways to help those who cannot pay and for those that can but it will be a fair and balanced approach.

This is a fight that can be won regardless of your current condition.

Projections for 2030 are not good. Nearly every state is going to experience wide spread health issues that could be called epidemic. Those that have a pre-existing health issue now are going to need to take extra precautions in the next 12 years to ensure their health and lives are not at an extreme risk. And for those that are "healthy" now, well, 12 years can make a big difference if you don't take proactive, preventative steps beginning today. You might be fine now, but where will you be in 12 years? You simply do not know, so why leave anything to chance? I don't.

Please understand, I'm not condemning state government programs. But common sense will tell you, based on their current projections, something isn't working and it's not going to work regardless of all the programs in place. Granted, these programs do help but they are too fragmented and have no direct assault on the diabetes and obesity issues each state faces. And remember, state statistics are based on the population as a whole, as are the provided programs to address these issues. But obesity and diabetes is a very real and very personal issue and programs directed at the residents as a whole of any state simply will not fly if it is YOU that needs to do something.

Those who have diabetes right now, must seek medical help. You cannot allow this disease to go untreated. It can have devistating effects from losing limbs, going blind or death. So PLEASE - seek medical help if you suspect that you have diabetes or you know that you do have it but have done nothing about it. But don't let that stop you from also aggressively pursuing other options either.

The New Directions 2030 Wellness and Lifestyle Initiative can work for those with diabetes and other diseases as well as it can for those that are now healthy and wish to remain that way - 12 years from now and longer.

If you would like more information on The New Directions 2030 Wellness and Lifestyle Initiative, then check out my website at www.biofitexercise.com or you can email me at biofitexercise@gmail.com

In the meantime, I wish you all the best in your personal fitness management program.

Stay Strong!

Muscle - It's not just for athletes anymore

Since September 11th 2017 my life dramtically changed because of Hurricane Harvey. I won't go into detail but I am moving in a different direction. After the coaxing of several friends I have decided to "blog" more often. They feel I have something relevant to say. Of course, I'm not here to change the world but if I can change the world of just one person, then I will feel my mission is being successful.

So what does all this have to do with muscle? Well it is a blog and I am adding this to my offerings as a fitness professional of 35 years. I believe that I have something to say and something to offer to anyone willing to listen. I am old school but old school works. Yes, in the old days, we didn't do blogs, and when I started in this business, there was no internet and no cell phones. I remember when I got my first "bag cell phone" and it was pretty cool. Now I carry a cell phone in my pocket that would make Captain Kirk jealous because it is more advanced than his communicator. But I digress!

Back to the muscle issue.

Muscle used to be for athletes and bodybuilders. And going to the gym used to be just for those that were already in shape. I never subscribed to that philosophy though. I believed the ones that needed to be in the gym were those that were overweight and out of shape. Where else are you going to reverse that condition? And back then, there were no treadmills, no bikes, ellipitical trainers had yet to be invented. (Dang, I really am old school now that I think about it... ) There were just weights and the ones that used them were the athletes. So you could kind of see why the overweight and deconditioned were reluctant to join a gym. But all of my clients did join a gym at my urging.

One of the things that science is just now figuring out is just how great and important strength training is for the human body. And researchers are scratching their heads at how effective strength training is for cardiovascular health, fighting disease and offsetting muscle loss due to sickness and inactivity. It is great for protecting bones and when those bones are injured, strength training does a great job in healing them.

Not so with aerobic exercise - at least not to the degree that strength training does. And that is why I believe that you need to do strength training and get your muscle on!

For example, strength training is awesome for those with diabetes. Over the years, I have seen countless numbers of clients that have experienced incredible results with strength traning. And the reasons are many. For example, strength training will do the following:

• Increase new lean muscle tissue and thus new insulin receptors allowing more sugar to be transported into the muscle
• Using available sugars for lifting weights for both usable energy at the time and for immediate recovery after the workout
• Burn bodyfat for longer periods of time after the workout called EPOC, which means "Excess Post Oxygen Consumption" or in some circles, the "afterburn" which can last upwards of 48 hours depending on how intense the workout was
• Can improve cardiovascular health and fitness in greater ways that can aerobics because of the SAID principle or "Specific Adaptation To Imposed Demands". In other words, the ejection fraction will be greater, stronger and fight cardiovascular disease because of a more powerful heart where an aerobic heart may be strong for faster, shorter pumps, but that's really not realistic whereas strength training mimicks more in life than aerobics does
• Strength training has been around since the 1700's and aerobics was invented by Dr. Kenneth Cooper in 1967. Just like the low fat diet, the introduction of aerobics has made more people fat and out of shape because the approach is all wrong. 
• Strength training is incredible for improving aerobic conditioning and anaerobic conditioning whereas aerobics only addresses one side of the conditioning continum. 

The problem with strength training though isn't without it's faults though.

• You really don't want to do it by itself as you can get hurt - you need a spotter.
• You need someone to help you master the correct form. (That's why there are coaches)
• Women still think they will get big and bulky - THEY WON"T.
• You can get sore at first - but it soon passes 
• It requires work and dedication when you lift heavy things. 

Now the great thing about strength training is that you don't need to lift heavy things. In fact, strength training, also called resistance training can involve nothing more than your body weight. You just have to know what you are doing and how to go about it. Simple and that's why there are coaches. 

So there you go. My blog. While I have blogged on and off for several years, I am dedicated to making this a regular thing. I have some things to say and my friends think I do too. So who am I to argue with them? 

If this article has blessed you in any way (or not) would you please let me know? Shoot me an email to biofitexercise@gmail.com and tell me your thoughts. And be nice. 

Stay strong and continue to Fight the Good Fight of Faith! 

Coach JR 

Why Do You Join A Gym?

Happy New Year!

It's time to look at our failures..YEA.

Uh, no. That's not what this is about but that is what the fitness and diet industry want you to believe about yourself - that you are a failure.

So let me ask you this. Why do you join a gym? Millions of American's will make the annual trek to the local gym or healthclub in hopes of finding the holy grail of weight loss.

So why did you join, well, let me revise that. Why are you going to join?

For millions of American, they join the gym because they "think" it's the right thing to do. It's because someone told them to join. Now, whether that someone is a friend, a doctor or the hundreds and hundreds of commercials and advertisments they are exposed to weeks prior to New Year's, those individuals are joining the gym because of what they have been told.

Now hold on here because what I am getting ready to tell you is going to upset the apple cart of the fitness industry and it is going to be so contrary to what you have been told, but it is the TRUTH.

The LAST place you need to be starting your New Year off is in the gym or fitness center. Uh, yeah...Truth.

So why is that? Why would I tell you to not go to the gym or fitness center and yet I have been a fitness professional for over 35 years? Have I lost my mind? Have I gone over to the dark side of the force?

Here it is in a nutshell. So get ready. I am going to share some pretty amazing statistics with you that I hope will open your eyes and give you cause to rethink what you are doing.

TRUTH #1
92% of everyone that start a new year resolution plan fail. Why is that? The human brain is an amazing part of creation. It can do blazing fast calculations, faster than the worlds fastest computer. In fact in some things the speed in which the brain works can be equaled to the speed of light. Now that's the brain. But the "emotional" side of the brain is different. It is attempting to protect you and keep everything copasetic. And when you attempt your New Year's Resolutions (for probably the 3rd or 4th time), the protective part of your brain goes to work.

When we attempt to make these life changes, we go big time. There is an old song by Queen called "I want it all and I want it now". Unfortunately, that's not how our brain works. Our brain works by taking one change and focusing on that. If we load up with massive change, our protective brain goes into overdrive and will cause massive, across the board failure.

Sure, you might by shear will power, make it 2-4 weeks but by the end of that time, you will already be so disgusted and burned out that you, along with millions of other American's will throw their hands up in the air and give up.

That's depressing.

TRUTH #2
Your weight loss success does not come from joining the gym. Regardless of what all the big chain gyms, fitness centers, personal trainers and whomever else tells you, your ultimate weight loss success does not come from fitness.

So where does it come from? It comes from your nutrition program. Ever wonder why you see the big commercial diet companies pour so much money into advertising weeks before the New Year gets here? And did you catch all that "New and Improved" mumbo jumbo, or how you can get lean in just a few days?

The truth is, 80% of your success comes from your nutrition plan and only 20% comes from exercise, but it must be the RIGHT kind of exercise.

But here is where the commerical diet programs are missing it. They know this information, they just aren't going to tell it to you because if they did, chances are, you wouldn't be buying their service.

TRUTH #2A
Every single, well know, documented diet plan is deficient in at least 27 ESSENTIAL nutrients. In fact, the National Institute of Health has gone on record and said that the four BEST diet plans on the market today, Atkins, The Best Life, D.A.S.H., and the South Beach Diet, each plan is deficient in 27 essential nutrients, by thousands of milligrams. In fact, it would take eating between 18,000 and
34, 000 additional calories in THREE DAYS just to get the proper amount of essential nutrients to keep you healthy and well. No one, not even the world's most elite athletes need to eat that many calories. So why should you? But if you don't, you won't get the essential nutrients in your body that will help your body operate the way it needs to.

I hope you are begining to see something here. Not even a diet is going to help you lose weight if you are deficient in any of the 27 essential nutrients. No exercise program in the world is going to work to help you lose weight if you are deficient. In fact, it is going to make things worse. In addition, your diet plan is not going to work either because you aren't eating the necessary nutrients that will help your body work the way it's supposed to. So again, another failure looms.

That's depressing too.

TRUTH #3
No one wants to tell you this. In fact, they are counting on your not knowing this because it gives them the opportunity to sell you more programs and more diets. They are counting on you not knowing. The old saying is, "Ignorance is bliss" but not in this case. Ignorance is not an excuse when someone is sharing the truth with you. Ignorance will cause you to continually fail, over and over again and at some point, you are going to just give up and declare there is not hope or you will resort to something dangerous.

OR, you might listen to experience and professional advice and start your new year off the right way.

So how should you approach your New Year's resolution this year? Very simply. Because simple always works. More times than not, someone is wanting to sell you a program that seems so complicated because they know that the more complicated a program seems to be, the more the average individual believes it must work. That creates a dependence on the program and then the seller of those services can sell you anything they want because the unsuspecting individual believes they need it. Not only is that wrong, it's fradulent.

Let's look at how you should start your New Year's Resolution this year.

FIRST.
Don't look at yourself as needing "fixed". There is nothing wrong with you. And while you might have some unwanted body fat that you want to lose, we all have something we want to improve on. That doesn't mean we are all broken. A child growing up from infancy to being a toddler doesn't know it needs to go from diapers to a potty. Unless they are taught, they will always use diapers. But until such a time as they do start using a potty, they use their diapers. Are they broken? Of course not. They just need to grow into something more mature. It's the same way with you. Stop believeing the lie that you are broken. You are NOT broken. We can all use some improvement but just like wine, we may need some time to mature.

SECOND
Start small. Starting small allows you to make the changes in your behavior that doesn't overwhelm you nor does it alert your brain to go into protective mode. An avalanche doesn't start with a massive wall of snow and rock. It starts small and picks up everything in it's path as it comes racing down the mountain in such a destructive force that nothing will survive that is in it's way.

That is exactly how you need to start. Start small and allow the momentum to carry you in such a way that in a very short period of time, you are moving at avalanche speed and momentum.

Ignore the diets and ignore the fitness advice. This is about you and no one else. But trust me on this. Your friends are going to be influenced to follow the gimmicks and fads and they too will join the hottest exercise or group fitness trend and they will put pressure on you to join. You will feel like  you are being left out, but what is more important to you? Following the trends and gimmicks that your friends have been influenced to join or enjoying that high speed momentum 6 months to a year down the road while your friends are looking at you and asking you how you did it?

Yes, they will do that.

THIRD
It's good to journal and write down the areas you want to improve on. I encourage that. It doesn't say you are broken, it demonstates that you have a desire to always improve. That moves you out of your comfort zone and nothing good ever happens in the comfort zone. The comfort zone simply makes one lazy and unproductive - it's where failure exists - constant failure.

Journaling allows you to record your successes and to analyze where you are having difficulty in changing. Remember, failure is not the end, it is part of the success formula. We only "fail" when we don't get back up. Journaling also creates a sort of "owners manual" on how you react to things and respond to circumstances. Journaling isn't about recording the events of your life so you can look back and say you are a failure. You aren't. You are a work in progress.

Remember, a lump of coal is useful for providning heat and energy but given enough time and with enough pressure, it will become a diamond. I like to say I  am just a lump of coal but I'm going to be a diamond someday.

STARTING
While starting is so simple it is crazy, it does take some understanding of where that starting point is and when you need to go to the next level. Oftentimes, some people will think that starting small is a diet while others think starting one of those supplement weight loss programs is small.

Starting small is just that. Starting small. For example, start with taking 1 complex vitamin / mineral tablet each day with one fish oil gel cap - that's really starting small. Seriously and it is the BEST thing you can do for yourself because those two things will begin building the necessary foundation you will need to go to the next level. And you do this for one week.

The next week, you roll over the first week into the second week and make another change. Maybe you drink 5 softdrinks per day and very little water. The next week would be to exchange one softdrink for one cold bottle of water. And you do this for one week.

And this is how you start your avalanche. While others are taking on more than they can handle, you are starting small and building up to an awesome transformation that others will envy.

All because you chose to start small and start smart.

I hope this helps you with your New Year. Remember, you aren't broke and you don't need to be fixed. You are awesome the way you are now.

Until the next time, Have a Happy New Year!
JR Smith, MET
www.biofitexercise.com
biofitexercise@gmail.com
606-305-9362