ResolActions!!

I'm a fan of NYE resolutions. I don't necessarily believe that they really motivate people, but I do think the process of evaluating/critically thinking about life is a good exercise for the brain and soul. If you decide you want to make a promise to yourself after that, all the better.

Millions of people will make a fitness-related resolution this year. Lose weight, drop a dress size, run a marathon, touch their toes, etc. Of course I support this too. I do, though, have some advice for those of you contemplating a fitness resolution - make it ACTION-based. A "resolAction" if you will.


You may be familiar with the SMART anagram when it comes to goals. I won't go through the whole thing with you (although you can check it out here) but I do want to draw your attention to the "A" in "SMART," which stands for "action-oriented." (You will also sometimes see the "A" used to define "Attainable").

Basically, the theory is that if you make your fitness-related goal based on action (work out for 30 minutes three times a week; run 4 times a week for an hour or more, etc.), rather than quantitative values (lose 30 lbs by March, shrink your waistline 3 inches), it is much easier to "succeed," which will keep you motivated, help you progressively increase intensity, and you will see the results you desire naturally.

Of course, it doesn't hurt to have the quantitative goal as more of a long-term objective, but when you're planning your New Year's resolution, think ACTION.

Do you have a New Year's resolution related to fitness? What is it? If you want a suggestion, let me know and I'll help you come up with something that fits you, motivates you, and will help you succeed!!

Balancing Vacation and Exercise, Holiday Version

If you don't spend some quality time stuffing your face in the next few weeks you're doing something wrong. The Holidays are about enjoying things - food, candy, pastries, etc. Ok, maybe some other favorites like family, friends, traditions. One thing is almost certain - you'll be away from home or with your family/friends.

One thing that makes all the face-stuffing easier is if you can keep some kind of workout routine going. It's likely that you have seen many articles about how to "keep active while on vacation." In similar fashion, here are my five favorite tips for staying active (while enjoying your trip) during the holidays/away from home:

1) Find things you can do with your family and friends. Walks, basketball with a brother, bike rides, surfing. Just do something active that allows you to combine being with people and getting some exercise. In my family, we're gym rats so we go at the same time/together. Whatever works for you.

2) Calisthenics. Push-ups, sit-ups, pull ups (if you have a bar handy), dips and other bodyweight exercises are super easy to do and require zero equipment. Also, you can get them done pretty quickly and get on with things.

3) If you're going to pack equipment, keep it light and SIMPLE. Think jump rope, yoga mat, exercise bands. My favorite piece of "equipment" to pack on vacation? Running shoes. Done and done. Nature's gymnasium awaits.

4) Eat high fiber foods for breakfast and lunch (before big meals). Fiber makes you feel full, has a million health benefits, and also bonds with fats the body would otherwise store to help get them out of your system. High fiber food throughout the day will help you avoid ridiculous amounts of carbs in the evening. Notice I said ridiculous amounts. Please don't skip a roll or a piece of pie. Skip 5 rolls or 4 pieces of pie.

5) Live your life! Relax! If your nephew is around and you don't normally see him, don't go for a run ... Play peek-a-boo! If your grandparents are in town for the weekend, skip the gym and look through a photo book. Life's too short to miss those opportunities. Just take the time that you would normally have to yourself and make the best of it!

Any tips you care to share? Things that have worked for you in the past?

Happy Holidays! Be fit and well and I hope to see everyone soon.

The Power of the Workout Partner

I head over to the SDSU ARC to play pickup five-on-five on a regular basis. I enjoy it because it's a great way to get some exercise and also capitalize on the mental challenge of working with a team, seeing the entire floor and reacting, etc. Also, I like to fancy myself a decent rebounder. So there.

I've noticed something really interesting the more I play. After a certain amount of time, a mutual respect develops between the guys I see there a lot. We protect one another, call fouls for one another, have more fun when we play together. In short we push one another and get pushed back. It got me thinking about how important it can be to have someone to motivate you when you're working out, lifting, playing sports, running, etc - and how much more you can achieve when it happens. 

There's no question that the group mentality takes hold at my boot camps, when I've participated in grueling Crossfit workouts, and as I've fought through marathons. It's easy to see and even easier to feel when you're a part of it.

The lesson to be learned here? Find someone who shares your passion for working out - whatever it is - and work WITH that person. Motivate them, have them motivate you, drive to never let them down and encourage them to do the same. You'll find you are much more inclined to get out there and do your workout, etc.

Who's your workout partner? How does he or she motivate you? How do you motivate them?

Tony Horton Wants Your Muscles to be Confused

I love some of the crazy, yelling commercials that tout MUSCLE CONFUSION!!! But it's only because I think over-the-top advertising is humorous. In all seriousness, Tony Horton and P90x have created a lot of awareness for this relatively new philosophy, which is, if nothing else, interesting.

I knew MUSCLE CONFUSION!!! was gaining steam, but it wasn't until an article hit the front page of Yahoo! Sunday that I knew it had really gone mainstream. Check it out if you're curious how it works, etc.  It's a pretty good/general overview that can inform you quickly.

My take? I'm on board with whatever someone likes/finds motivating/uses to achieve results. And I can definitely get behind something that is generally rooted in the philosophy of changing things up/keeping the muscles "guessing" to prevent plateauing while increasing performance.

I will say that it appears to be a bit "faddy" to me, but that doesn't mean it can't work for you. I know a good buddy who has lost quite a bit of weight and swears by it. I also know that Crossfit applies many similar principles and is incredibly popular/challenging. At the very least, check it out if you are looking for a way to shake things up and continue to push your resistance training to elevated levels.

What do you think? Do you have any experience with P90x? Or other things rooted in "MUSCLE CONFUSION!?!"

CardioCore Camp - Sunday 10am

Just a few of the boot campers having a good time



Hello friends!

Boot camp this Sunday, 10 am. Same spot - just south of Hilton on Mission Bay - if you're new or need directions, just comment below or give me a call/send me an e-mail.

I'm toying with a new concept called CardioCore that I want to try out. Don't let it scare you - hopefully it won't be too tough. Just something that may be a little different than what other guys are doing/marketing.

As always - free, fun, open to anyone who you think would be interested. Hope to see you guys out there! Be sure to bring some water and a good attitude.