I hope this post finds you well. At GSKB/Training For Warriors, we are not just about a workout that trains your body, we also help to strengthen your mind. The following article is another from the founder of TFW, Martin Rooney. Enjoy the read and see if you have a bully in your house.
A bully is someone who uses fear and violence to create some form of harm or intimidation in order to satisfy a goal. Bullies are aggressive, unprovoked, and don’t let up. A bully can use a position of greater strength or size to prey upon the small and weak. A bully’s tactics can be used to threaten someone in a menacing way or to exclude someone from a group or circle of friends.
Why do they do it?
Maybe it is just because they can. Ultimately, a bully creates an imbalance of power so great that it’s just miserable being anywhere near them.
Today, bully prevention is a popular topic in schools across the nation. I have watched as the concept exploded across the country, have close friends involved in the movement and I have nothing but support for the awareness of this sad epidemic.
Why am I so passionate about it? Because I got bullied as a kid.
Maybe you remember the scenario: getting embarrassed in front of groups for essentially just being yourself; hiding out and ducking around corners to avoid the bully; and, perhaps most tragic of all, trying your absolute hardest to be anyone but yourself and slowly suffering the consequences for it.
Does this describe any bullies you know or used to know? Well maybe you left one bully in your life out. Did you ever think that your worst bully of all could actually be you?
If a majority of a bully’s strength comes from producing paralyzing fear of what might happen, maybe you might be doing a little bullying on yourself?
From “convincing” yourself that “you’re not good enough” or beating yourself up over something to did in the past to skipping a night out because you’re worried about looking silly or not measuring up to expectations, it’s all just a bully-block in your head.
Awareness programs are certainly valuable, but one flaw I see lies in that they don’t teach us to bully-proof ourselves!
Sure, it is noble to teach us to recognize and address bullying when we see it happening to others, but what about in our heads where only we can see? Time to shut this bully down, but before you can, you must recognize when this bullying is happening and that it comes from within. Only then can you can do something about it.
Here are a few classic signs you have a bully in your head:
Any of these sound familiar?
Then it is time to give this Bully a little “tough love.” I was taught that the best way to defeat a bully is to stand up to them, and I think this advice holds true for the bully in your mind.
Time to change those negative internal messages into positive reminders you can do and be anything you put your mind to. Instead of beating yourself up, creating and repeating positive affirmations are a great way to reprogram the “little voice” in your head.
If you are not so aggressive, you can also turn your back on the bully. When you ignore the negative messages your internal bully is saying, you remove his or her power. Once you get good at this, then the best thing is to move forward in the face of what the bully is warning you against.
You do this by acting on the precise thing the bully said not to do. Join that gym. Ask for that date or that raise. Book that trip. The more action you take against the bully’s wishes, the less fear you’ll feel until you realize there was nothing to be scared of all along. With all the courageous action you’ll be taking, the bully will have no choice but to eventually go away.
The good news about childhood bullies is that people grow up. You probably realize now many of the things you were bullied about are not relevant in your adult world. The bully in our head, however, doesn’t age the same way, so we still may beat ourselves up about things that aren’t that big in the grand scheme of things.
My advice? Time To Grow Up. Time to take control of your life. Time to say with conviction, “Bye Bye Bully.”
Are you ready to kick the bully in the teeth? Apply to join our 8 Week Warrior Challenge!
Sometimes the big secret to doing something is just showing up. In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining a fitness program. Enjoy the article and I hope you find what you should really be fearful of.
People are naturally afraid of things like heights, snakes and spiders. Put most children and adults up on something really high or hand them a python and they will give you the same reaction.
Fortunately for you (unless you are a skydiver or collector of reptiles,) you probably don’t have to elicit these inborn fear responses very often. Unfortunately for you, however, since there are centers of your brain always on the hunt for things of which to be afraid, when old fears start to disappear from your life, your brain is excellent at creating new ones.
I see this fear creation ability first hand at almost every gym I visit around the world.
Recently we held an orientation for the new members of our TFW program. I thought this hour-long event was to introduce and explain to the 25 new people about the program and how to best benefit from the training, but I was wrong.
Instead, I realized I had to remove the fear all of these people have about joining and participating in an exercise program.
How did I know?
Terror is easy to read on the faces of your audience when you are standing in front of them.
A new member of a fitness program is easy to spot. When the new members entered the building last night, I could immediately recognize most of them were anxious.
Unlike walking into a movie theater, restaurant, or mall for the first time, these people were downright apprehensive.
I was saddened when I saw this behavior, because I realized the current message about exercise being portrayed to people must be too “extreme,” “insane,” and “hardcore.”
Gone are the days that people gladly get a new pair of running shoes, an outfit and join the gym. Now people procrastinate searching the web about training only to get terrified and confused by the concept of having to go “Paleo” and the prospect of tearing off the palm of your hand after switching to “beast mode.”
To be clear, exercise is not scary. And at TFW we will prove it.
You see, sitting on the couch and eating fast food is scary. Lifting a bar with weights off the floor while working out is not dangerous. Lifting too much food to your mouth without working out is dangerous.
Running, jumping and sweating is not going to disable you.
Cancer, diabetes and heart disease will disable you.
Fitness is not the enemy here. Obesity (which can be the cause of all the other diseases I mentioned) is the enemy here and I want you to be more afraid of that.
During the evening, as I talked about the expectations for the program, I could see the fear start to melt away. The initial anxious scowls were turned into optimistic smiles.
But I had to wonder:
“What about all the people that didn’t come tonight because they were too afraid? What about the people around the world that walk up to a gym door, but can’t muster the courage to open it and walk in?”
That was the moment I knew I had to write this in hopes at least one reader is empowered to use the “Most Important Aspect of a Successful Fitness Program.”
The highlight of the orientation was not me presenting, but my wife and another TFW veteran named Michael sharing the results our program has produced for them. Both testimonials about how the program has helped them in terms of weight loss, muscle gain and the reduction of health risks was valuable, but each of them shared the secret to succeeding at anything:
YOU HAVE TO SHOW UP!
Michael let the group know he spends his days driving for work and had gained over 50 pounds. He knew he was eating the wrong things. He knew exercise was important. He heard it from both his doctor and his kids.
Notches on his belts his tailor was telling him too. But he said nothing happened until he committed and SHOWED UP the first day. My wife shared similar challenges and just the simple action of SHOWING UP wiped that fear away enough to let her get started.
Do any of these make you nervous about starting something new?
•Fear of Failure
•Fear of Change
•Fear of Injury
•Fear of Rejection
•Fear of Reality
If you are fearful about starting anything new like a fitness program, career choice, musical instrument or even writing a blog, the secret of SHOWING UP will make those nerves go away.
Action is the magical cure to your fears and you don’t need a prescription to get it. Action is where the fear ends and the excitement begins.
SHOW UP and you can no longer let the first step be what’s holding you back.
SHOW UP and your calling, art, passion becomes more believable.
SHOW UP and your potential will start to come through.
The first thing I did at the orientation was congratulate the attendees on his or her courage. When they looked back quizzically, I reminded them they had already taken the most courageous step: they SHOWED UP.
Now I am challenging you.
You are letting your fears hold you back from something. Whether it is your fitness, family, work or passion, you know the world is waiting for more. At Training For Warriors, we ask you to be a warrior.
A warrior is defined as a fighter.
A warrior is also defined as being brave.
And bravery is not the absence of fear, it is SHOWING UP in spite of it.
Time to SHOW UP,
Are you ready for a simple shopping checklist to help you make shopping for healthy foods a snap? Get the WARRIOR 20 CHECKLIST!
Are you ready to start an exercise program that will help you lose fat, build muscle, and feel better? We’re looking for some 12 people ready to SHOW UP! Apply for the 8 WEEK WARRIOR CHALLENGE if you know you need to SHOW UP.
Do you have difficulty selecting the right kind and amounts of food to eat throughout the day? If so, you will want to read this article from TFW Founder, Martin Rooney about the secret question he discovered to solve all your nutrition and diet issues. Answer the question correctly and watch your life change.
As a “fitness guy,” you might think working out and eating right is easy for me. Maybe you believe I spend my time in between multiple workouts a day eating brussel sprouts and grilled chicken with nothing but a smile on my face because of some enhanced ability to delay gratification.
Perhaps you imagine I am also impervious to the confusion caused by the latest diet fad and just munch on celery sticks while dreaming up my next warrior workout.
I wish I could say I you’re right, but I can’t.
Just like you, I face daily challenges in terms of my health and fitness. My biggest health challenge isn’t getting to the gym.
To be honest, my toughest health obstacle has to do with my eating.
If I have learned one thing from the last 30 years of working out, it is that I love to train. I rarely miss a workout simply because I enjoy training. I train because hard exercise satisfies both my body and mind.
But just like I love to train, I also love to eat.
When it comes to eating, however, satisfying my body and mind is not so easy. I have learned overloading your plate isn’t as positive as overloading your deadlift.
If you also have some challenges with your eating, I have great news!
I have a way to help. Before I give you the answer, I want to ask you 10 QUESTIONS about your past diet practices:
Have you ever eaten too much only ask “Why did I just do that?”
Have you ever found it difficult to stop eating until your plate is empty?
Do you ever select a restaurant according to how much food you get per serving?
Do you ever eat so fast you didn’t even notice the taste or texture of the food?
Do you care less about the quality of your food as the amount increases? (Buffet anyone?)
Do you find yourself snacking at work because food is there?
Do you ever eat out of boredom?
Do you find yourself eating for entertainment or out of emotion?
Do you ever feel bad or guilty about the things you ate?
Is your family or social life centered around food or drink consumption?
If you answered “yes” to any (or many) of the QUESTIONS above, you are just like me.
I have been a culprit of eating too much, thinking consistent exercise was a license to eat whatever I wanted, eating when I was distracted, inhaling jars of “natural” peanut butter because I thought it was healthy, and racing up for seconds to make sure I got as much food as possible before I got full.
I have realized I have some mental programs that create challenges with my eating. If you answered “yes” to some of the questions above, maybe you have some bad eating programs too.
Why do you have these mental programs about eating?
You can blame your post-Depression era parents or grandparents.
You can blame the marketers and the fast food companies.
You can blame the starving people from around the world you were warned about as a child.
Go ahead. Blame the carbs.
Blame the fats.
But that won’t help you.
You need to do something to “change the program” and I have one QUESTION that can help.
This is the QUESTION I now ask before every meal and it is helping me.
This QUESTION helps me to take and eat less food.
This QUESTION allows me to leave something on my plate.
This QUESTION taught me not having seconds is ok.
This QUESTION stops me from stuffing myself when I am no longer hungry.
This QUESTION has been so powerful for me, I want to give this gift to you.
Here it is: “AM I FEEDING MY BODY OR MY MIND?”
How does it work?
Right before you are about to eat, ask yourself the QUESTION. If you decide you are feeding your mind, make the appropriate changes, omissions or additions to your meal.
Answering honestly will help you to determine whether the food choice is right, the amount of food is right, and if the timing of the food is right for your body.
Face it, you already have all the answers.
You know what is and is not good for your body and when you need to eat. Use the QUESTION so your mind doesn’t allow you to act confused. Fruits, Vegetables, Lean Meats, Water. Start there and feed your body before your mind worries you about the difficulty with going gluten-free.
Food is a drug.
People who have overcome challenges with drugs still face those challenges every day. The plan to stay drug-free is simple:
Use effective strategies to avoid bad habits and take it one day at a time.
For your challenges with food, take one meal at a time. The effective strategy is to ask, answer and adapt to THE QUESTION.
Now I know you may have one QUESTION of your own:
“Is it ever ok to feed my mind?” My answer is, “of course.”
Whether you want to call it a cheat meal, a treat or a sweet indulgence, I think you need to keep your mind happy too.
But this is not a license to allow your mind to destroy your body. Constantly indulging your mind at the expense of your body is not the answer.
If you have a sweet tooth, have a taste of chocolate, not the whole bar.
If you like steak, cut it in smaller pieces and save some for later.
Want some ice cream? Have a small cone, not the whole gallon.
But which ever you choose, when you are treating your mind, do not forget to ask yourself the QUESTION.
Can it be that simple? Give it a try and see for yourself.
Are You Feeding Your Body Or Your Mind?
The answer could set you free,
If you're looking for a simple shopping list to help you keep your nutrition on point get the
WARRIOR 20 CHECKLIST
Are you looking for an exercise program to help you lose fat, gain muscle and feel good? We're taking applications for our 8 Week Warrior Challenge that will start on April 11. Click HERE to apply.
So as many of you know I love 80’s hair bands. AC/DC, KISS, Motley Crue and the list goes on. Well the song ‘We’re not gonna take it’ by Twisted Sister came on during workout today and it got me thinking, which can be dangerous!
This song always brought out this feeling in me that I was going to rebel against the world! If someone was going to try to make me I not to do what I wanted to do, I’d go all Bruce Lee on them and do what I wanted anyway. You know like rent a video and not rewind it (if you don’t get that reference, well call me and I’ll explain).
But today, as I was watching everyone kick butt and work hard, I was thinking that coming in and doing the workout, everyone was telling the overlords of unfitness “WE’RE NOT GONNA TAKE IT”!
I imagine there are a million things that coming in and training we could say “We’re not gonna take it” to, what is yours?
I challenge you today to seek out the things in your life that are “overlords of unfitness” (junk food, too much TV, staying up too late) and tell them “I’M NOT GONNA TAKE IT”, and then don’t take it!
See you in the gym!
Dan “#hairbandlove” Tirabassi
From my friend Malcolm Taylor at TFW London
Makes 2 Servings
Sometimes when I write programs for folks or for my gym, I get a little wrapped up in ‘coach speak’ which can be confusing for normal people. So I wanted to share with you how to decypher the universal strength coach hieroglyphics.
This little glyph is used by us strength coaches to help us design and communicate the work needed to be done to help the lifter get better.
Let me start with a couple of definitions.
Or reps as they are more affectionately known as. A rep is doing an exercise 1 time. So if you do one squat you’ve done one rep.
No affectionate term for these. A set is several reps of one exercise done in a row. If you do 10 squats (i.e. 10 reps) you’ve done 1 set of 10 reps.
The percentage is how much weight you’ll be lifting. This can vary depending on several factors, but that last number will always be how much weight to lift.
So, now there’s the glyph in words
Sets x Reps @ How much weight to lift.
The next time you see your workout or you’re looking at your workout program, you’ll have no problem knowing exactly how much and how many times you’re supposed to do a lift in your workout!
I hope this helps!
OK so now you’ve got your meals planned, you know what you’re going to have for the next month because you cycled the foods for the meals. The ingredients of each food the protein carbohydrate that you want to eat you got this figured out.
The next thing to do is to get to the store so that you can pick up what you need.
Here’s a couple of tips to healthy food shopping
Tip #1 Shop the perimeter of the store
So now you’re in the store, first head straight to the produce department usually on the right or left side (at least in my town they are) when you get there, pick out the veggies will you need that you’ve written down. You’ll also find your potatoes there so get whatever carbohydrate you’ve planned.
Next to the meat department into the back of the store to get some long were you going to get your fish, turkey, chicken, beef and pork. Get ground meat or whole pieces of meat for whatever recipe you decided to use.
Tip #2 Don’t go shopping when you’re hungry
When your hungry or hangry or whatever, you’re far more likely to stray from the perimeter of the store and head to the snack aisle to grab some instant gratification for your belly. It’ll probably not be something that will be helping you reach your goals. Go shopping after a meal. You’ll be less likely to sabotage your goals.
Tip #3 Work on your mindset
Eat with purpose. Here’s a mantra you can use when the Cheeto’s are calling when you’re shopping. “I don’t want to lose the gains I’ve made from training!” You’ve worked very hard at your strength and conditioning sessions and your body is working to adapt to the stress demands you’re imposing on it. Give your body the chance to adapt optimally and as rapidly as possible. When you give it the right fuel at the right amounts, your body responds waaaay better than if you put the wrong fuel into it.
Just a few more tips to help you achieve your fitness goals!
Metabolic conditioning is all the rage these days. Whether it's P90x, Insanity or whatever. It seems like the more something is going to beat you down the better it is.
Well, it’s not.
Metabolic conditioning, High intensity interval training, High intensity cardio, whatever you want to call it is really effective when done with the right intent and application. Too little and no effect, too much and debilitation for days and probable injury, not the desired effect.
My favorite analogy for using the appropriate amount of conditioning is: “if it only takes 2 aspirin to cure your headache, then why take the whole bottle”?
Here's a few tips to help you get the most from your conditioning sessions.
Tip #1: Use some kind of progression - If you are a distance runner, you don’t do a marathon on your first day training. The same thing applies to high intensity conditioning. Whether it's a circuit, complex or whatever format you're using push hard for a short period of time the allow yourself to rest sufficiently before hitting another round. As you get more accustomed to this type of training, you’ll be able to decrease your rest, increase your work and still do great.
Tip #2: Use good technique - this may seem like a no brainer but when you’re in the middle of cranking out a hurricane and you feel like your heart is in your throat, your muscles are getting tired then it’s easy to start letting sloppy reps begin. For your safety and the effectiveness of your workout, NO SLOP!
Tip #3: Sprint - In your conditioning sessions, do some sort of sprint. When it comes to fat loss and improving your cardio fitness sprinting rules! If you have room and don't have any mobility/joint problems, then sprint! Some other ways that you can sprint are prowler pushes, sled drags, agility ladders and treadmills. If you don’t have room, then run in place…really fast!
Tip #4: Don’t get confused - Make sure you don’t turn your conditioning sessions into a strength session. You want to be able to move fast to hit the proper energy systems. Use light enough loads that allow you to move fast and powerfully but aren’t going to make you sore, but will get your heart rate up. With whatever exercise you’ve chosen, move as fast as your good technique will carry you.
Tip #5: Be Consistent - Get 2 to 3 conditioning sessions a week, every week! If you don't you lose your cardio conditioning pretty quickly. Strength coach Mark Rippetoe likened cardio to a one night stand vs. strength which is like a committed relationship. So make sure you keep nurturing your relationship with conditioning!
Failing to plan is planning to fail
Kind of a harsh statement, but if you’re training goal is weight loss and fat loss or adding muscle you need to remember that your nutrition is super important you need to pay attention to how much of, and what kind of food you putting in your body. Unless you’re on a strict type of diet like Paleo or vegan or some variation that restricts the types of food you eat (food restrictions is another topic entirely), being able to figure out meals on a whim will most likely end up not helping you be able to get the right food in the right amounts in.
So you need to plan ahead!
You can make your meal planning pretty complicated and complex, but keeping it as simple as possible is always better.
So here’s a few tips on how to prepare our plan for your meals for the week.
Tip #1: Figure out how many meals a day you’re going to eat, you might just start with the traditional three meals a day breakfast, lunch and dinner. Some people do really well with that some people do better with more meals in a day with less food at each meal. Meal frequency is an individual thing, there’s no one exact way for everyone. So the best thing to do is to start something (3 meals a day) try it for a couple weeks and see how it feels and how you do. If you’re doing well, cool, stay with it if not, change.
Tip #2: Make sure that you’re going to have some protein some carbohydrate and some fat at every meal. Your macro amounts are going to be different from mine. Again just like with meal frequency, you’re going have to play with the numbers. If you want you can weigh and measure your meals or if you want you can use some other ways of figuring out how much you need, but at each meal have some protein some carbohydrate and some fat.
Tip#3: Pick a few proteins a few vegetables in a few carbohydrates and cycle them. For a protein example on Monday would have beef on Tuesday would have chicken on Wednesday would have fish Thursday would be turkey and back to Friday for some sort of beef Saturday chicken Sunday fish Monday would be turkey and then so on and so forth. Vegetables would be something like Monday would be broccoli Tuesday cauliflower Wednesday Brussels sprouts Thursday asparagus Friday spinach. Use a cycle like that and write it down and you can come up with a months worth of meals pretty easily. For your carbohydrate, cycle white or sweet potatoes, rice, pasta, or whole grain bread.
The next thing to do would be to come up with recipes for each of those days. Now you probably already have a couple of favorite recipes for each of the meats and veggies that you can use. If not, Chef Google is ready to help you look up some new ones.
Obviously if you’re a vegetarian or vegan then the meat proteins are not going to work for you. The principles of planning your meals will be the same, you just have to use them with the proteins that work for you and that help you to make sure you get your nutritional needs.
The next part is the hard part, it’s actually making the meals. The tough part about this is the time, but it’s totally worth the five or six hours you’re going take out of the week to sit down and really prepare those meals. If prepare your food so that each day you have something and aren’t wondering what to eat and you know you have a healthy meal at home. You’re much less likely to eat out and get into some unhealthy foods and foods and lead you away from your goals rather than towards it.
If you haven’t already, pick up my 5 Day Meal Plan there’s 5 days of recipes for breakfast lunch and dinner for you to use as a template. Plus get a few emails with tips on your fitness and training.
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