You only count the good ones!

If you have worked out with me, you may have noticed something about my counting. We’ll be in the middle of a workout, you’re sweating up a storm, and we are on a roll! We finish a set of lunges, I give you a high five, and we move on to the dumbbell curls.

So you start lifting your weights like the champ you are, and I’m making sure you’re lifting the weights correctly. You might notice that I don’t count one of your lifts. You think maybe I let one slide to try to push you, and you keep going.

Four more lifts later, and  I seem to only have counted three of them.

“What’s the deal?” That’s what one of my clients Len said last week. He could swear that he did his complete set, but I was only counting about 3/4ths of them. Was I trying to push him farther than normal?

Well, yes and no.

Let me clear something up for you: I know how to count. They don’t exactly let you into the Air Force without that prerequisite, and they certainly won’t give you a personal fitness certification if you don’t know how to do basic math. So why do I seem to lose a few of your sets when you’re working your butt off?

When it comes to fitness, you don’t cut corners. You can’t afford to, not when taking half measures can sabotage your fitness goals or even cause real harm to your body. You either go all the way, or you don’t go at all. You either do a full set of an exercise the right way, or you’re not going to make progress.

So how does this tie back in to Len’s workout? Well, as you get tired, your body is going to start trying to cut corners to use less energy. Even the best of gym members can’t help it – your body is simply hardwired to save energy. So when Len starts to get tired, his body is going to try to complete a “set” by whatever means necessary.

This can be a recipe for disaster if left unchecked. Working out incorrectly can do more harm than good. Think about it: If you’re doing deadlifts, you want to lift with the right muscles: Your legs, your, arms, and your core. Taking a half measure and lifting with your back can cause some serious damage. And as your body gets tired, you are going to be more likely to make mistakes like that.

So what was happening with Len and my counting issues? It’s because I only count the good ones. Doing a set incorrectly isn’t making progress; it’s causing more harm than good! So when a client start lifting incorrectly, we do one of two things: We correct the problem, or we stop the exercise and do something else.

Don’t think I’ll let you do more harm than good: Len has been a client of mine for a long time, and he knows when he’s doing a good set or not. I will tell you immediately when I see you doing a set incorrectly because I care about your progress. And I certainly don’t want you to hurt yourself at the gym.

No half measures. No shortcuts. We go all the way, because that’s the only way!

Empty Stomach Syndrome: Creating Havoc on your Diet

iStock_000018166519XSmallWe’ve all been there. You’re heading to the supermarket and suddenly everything looks delicious. You start walking down the aisles and you suddenly have an urge to try everything! Those chips look so good, those cookies are to die for, and I’ve never seen that beef jerky before. The next thing you know, your cart is full and you haven’t even started checking off the things on your list yet.

Stop! Drop those sugar-filled cookies and get out while you still can! You’re suffering from empty stomach syndrome, and it’s not going to help that specialty diet we set up for you.

Empty Stomach Syndrome, or ESS, is what happens when you are hungry and enter a store filled with foods. It’s a recipe for disaster if you’re on a specialty diet program, especially when you walk down those aisles that are absolutely filled with junk food.

It’s not entirely your fault, either. Supermarkets know what they’re doing with these aisles, and seek to take full advantage of your ESS. You might notice that snack foods are always at eye level, spaced throughout the store, and always seem to have some great “club prices” that scream a deal. After all, there’s no harm in trying those saturated fat crackers, especially when you’re saving two bucks when doing it!

Do yourself a favor: The next time you’re going to the market for foods, grab a quick healthy meal or snack beforehand. Planning your trip to the supermarket after a meal will do a number of things for you:

Save Money – You might notice that if you’re not shopping hungry, your cart won’t be quite as full. You’re going to be less inclined to buy foods you don’t need when you’re not daydreaming about how they taste. Less cravings mean less money at the checkout.

Less Snack Foods -If you’re not hungry, you’re going to be planning for the future,  not for the present. Keeping your attention on your diet instead of your snack cravings means you’re going to spend more time in healthier aisles, which means less temptations later down the road.

Better Planning – When you’re operating on a full tank, you’re a lot less likely to make mistakes than if you’re running on empty. After a meal, you’re going to be thinking straight, which means you can plan around your diet. You’re going to remember things that are on your good list, and remember to keep yourself from buying foods that are not.

Remember: You either go all the way or your don’t go at all. There’s no middle ground, which means you can’t cut corners on your diet. Stick to it, and you will make progress!