Category Archives: Weight Loss

Sharing: 25 Tips from A Fitness Expert

It’s been a while since my last post. I’ve been up to my eyeballs in research, so finding time to publish articles worthy of your time has been pretty tough. Hopefully next week will open up a bit more. In the meantime, I ran across the following Men’s Fitness article by way of my iPad app. This article is definitely worth your time and exceptionally well-timed as we roll into fall and winter (for a Norwegian like me, these are the “bulking” months). In it, the author shares 25 tips for success this season.

I hope you find this helpful, and thanks for stopping by Aj’s Focus on Fitness!

Warmest Regards,

Shared post from ‘‘ by The Press from thread ‘Getting Lean Faster’:

by Scott Neumyer Men’s Fitness

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

Just because we’ve reached the end of the summer season doesn’t mean we just got the green light to sit on our a$$es for the next six months and just hope that we don’t pack on the pounds. In fact, we should be thinking just the opposite: Now’s the perfect time to kick our workout routines into high gear in order to ward off holiday weight gain—and actually make some significant progress toward reaching our ultimate get-lean goals.

We know you that you want to get rid of that last bit of subcutaneous layer of blubber in order to finally uncover that cut body you’ve got hidden underneath. We recently asked readers: If you could get to transform your body overnight, would you pump up your shoulders, get a huge chest or a go for a serious six-pack?

The answer? None of the above: 43 percent of you said that you’d want an “overall fat-free physique” rather than a single bigger or better body part — and we want to help you get down to your fighting weight.

We asked some of the best and brightest trainers and experts about the best ways to jumpstart fat loss and compiled our results in three sections: Training-Based Tips, Diet-Based Tips, and Lifestyle-Based Tips. You’ll have to work hard for every ounce, of course, but we can promise you—the results will be hella worth it.

1. Interval Training and High-Intensity Movies (HIIT)

Ah, good old interval and high-intensity training. You’ve heard about their benefits for ages and for good reason: they work. If you’re looking for a surefire way to burn fat faster and lose some pounds in the process, HIIT is a solid go-to.

We caught up with Kurt Hester, TD1 National Director of Performance, to find out why HIIT is so important and here’s what he had to tell us: “High Intensity Interval Training is more time efficient in caloric expenditure than a traditional cardio workout. Not only will your body burn more calories during HIIT workouts but you will also continue to burn more calories and fat in the 24 hours after a HIIT workout. That doesn’t mean you need to limit yourself to only sprint interval workouts on a treadmill, though; Go out and sprint hills, drag tires, and push or pull sleds.”

2. Sprint More

If you think that hitting the weights is the only thing you have to do to lose fat faster, you’re wrong. You need a soild balance of weight training, cardio and diet.

“You need cardiovascular work to burn excess body fat,” says Mike Duffy, CPT and owner of “The body will burn primarily carbohydrates during the first twenty minutes of cardiovascular exercise. Right about minute twenty, the body shifts over and starts to burn stored body fat as the primary source of energy. You need a combination of both weight training and cardio to get fat off your body. Cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the way they look,” Duffy says. Lee Boyce, Owner of Lee Boyce Training Systems, agrees that sprinting can be a huge benefit to fat loss. “Sprinting,” Boyce said, “uses fast twitch muscles, which take more energy to utilize, and it also puts you in oxygen debt, so your body will have to play ‘catch up’ after the workout is done. This also increases the rate of metabolism to tap into more fat loss during and after the workout.” So now that you’ve hit the weights, it’s time to hit the treadmill (or the road, trail, or track) as well. Ramp up your cardio, break into vigorous sprints, and just watch the fat ooze off in no time.

2. Hit The Weights (If You’re Not Already)

If you’re not already hitting the gym and racking up the weights, now’s the time if fat loss is your goal. Even if you start small and work your way up to heavier weights, gaining muscle is going to be put you on the fast track to hitting that goal.

“When it comes to exercise, you have to train with weights to increase lean mass. Fat is burned inside of your muscle cells. The bigger and more plentiful your muscle cells, the bigger your fat-burning furnace. Adding muscle increases the size of the fat-burning furnace. Dieting incorrectly or exercising incorrectly decreases your fat-burning furnace. This is often why, when a male-female couple embarks on a good exercise and nutrition plan, the male drops more weight more quickly than the female. He has more muscle tissue and a much bigger furnace. He can burn food at a much faster rate than the female who has less muscle and a much smaller furnace,” says Duffy.

4. Pick Up a Sport

Picking up a sport (especially getting into pick-up games) is a great way to burn extra calories, trim away the fat and still have a hell of a lot of fun doing it.

Boyce is a huge proponent of sports in training as well: “Playing a sport involves cardio and lots of non-linear movement (jumping, back pedaling, side stepping) making it healthier than straight jogging,” he said. “Plus it keeps you having fun without getting bored.”

You don’t have to be the next Michael Jordan to go down to your local park, hop on the basketball court, and look for a game. Just do it! Most people are happy to have another player. Just make sure you at least know the rules (and know how to dribble, duh).

5. Reduce Stress With Yoga

Breathe Deep. Relax. Breathe Deeper. Feel better? Feel healthier? Well, keep doing it, because it just might be helping you stay fit and lose fat. According to, stress has been known to contribute to abdominal fat and other issues. Grabbing your Yoga mat and heading out for a little relaxation may go a long way toward helping you reach your fitness goals as well. And, besides, who among us couldn’t use a little less stress and a little more relaxation, right?

6. Experiment With CrossFit

The jury might still be out on the longevity of the current CrossFit craze that’s sweeping the fitness nation, but there’s no denying the benefits of this total body workout that will test your physical abilities in just about every way. The combination and timing of exercises, the competitive aspect of the sport, and the group-training philosophy of CrossFit are just a few of the things that makes it such a great workout. If you’re looking for a good way to burn a crazy amount of calories, drop some fat, and change up your usual, boring workout routine then CrossFit is a good investment of time. The only thing that might not thank you is your wallet.

7. Stop Trying to Spot Reduce

Here’s the thing about spot reduction: it doesn’t exist. Everyone seems to know that trying to spot reduce a specific body part’s fat content doesn’t work, yet nearly everyone seems to continue to attempt spot reduction. You know that guy you see in the gym banging out 20 sets of 50 crunches each? Yeah, of course you know that guy. He’s in nearly every gym. Well, he’s pretty much wasting his time. Sure, he’s burning a few calories and staying active. But, if he thinks those 1,000 crunches a day are going to make his six-pack come out from hiding inside the cooler of fat he’s got there in the mid-section, he’s sorely mistaken. Don’t waste your precious gym time trying to spot reduce. Use that time, instead, to do some high intensity interval training or mixing up your lifting routine.

8. Take Photos and Track Progress

Taking photos before, after, and during a weight loss journey is a great way to stay motivated throughout the entire sweat-inducing ordeal. Not only do you get to see the fruits of your labor as your skin tightens up, your face thins out, and your body transforms into a lean, mean, fat-burning machine, but you can also share your progress photos (if you’re brave enough) on social media. It’s a surefire way to up your confidence as comments like “Wow! Look at you!” and “How much weight have you lost?!” start to make their way into your inbox.

9. Change Up Your Workout Order

Yes, we know you have your workout calendar with all its color-coordinated days, workouts and rep times on it. You know what we want you to do with it? Rip it up! Yup, every once in a while, just tear it up and totally change your workout order. Kurt Hester, TD1 National Director of Performance, recently sat down with us to explain why change can be a good thing. “Humans are creatures of habit,” said Hester. “Go into any gym in America and you can watch gym rats performing the exact same workout three times per week. Cardio for 30-60 minutes followed by a circuit trip around the weight room. You want results? Change it up! 30 minutes of high intensity lifting followed by 15 minutes of high intensity intervals will produce more results in two days than your standard 90-minute workout three days a week.”

10. Train with a Partner or in a Group

When interviewed Jacksonville Jaguars Fullback Greg Jones for its 25 Fittest Football Players article, the 6’1” 254-pound beast talked glowingly about how training in a group improves everything about his workouts.

“One of the things that sets me apart from some other players in the league are the people I surround myself with,” Jones said. “I have great people around me. We’re always lifting each other up when we have bad days.”

And that’s exactly what training with a partner or group can do for your workouts (and your ability to lose fat faster). It’s all about motivation. You pull each other out of the doldrums and into the world of the fit. Just when you think you can’t run any farther or do that last rep, you have your buddy there to make sure you do it.

11. Download and App – Track Your Meals

One of the most important ways to ensure that you continue to eat healthy is to be aware of everything that you put into your body. And what better way to do that than with some of the apps made for the device you always have with you – your phone! There are tons of applications made for iPhone, iPad, Android, Mac and PCs. Some are great. Some are pretty bad. But it doesn’t really matter which app you use as long as you’re successfully tracking your meals all day every day. Not only does it provide great visual and quantitative feedback about the calories you’re ingesting, but it’s also a good way to take a step back, breath, and really think about what you’re putting in your body at every meal.

12. Create a Meal Calendar to Plan Meals Ahead of Time

What’s the easiest way to fall off the wagon when you’ve been doing so well making healthy food choices? How about this? You just got home from an insanely intense workout at the gym. You’re tired, sweaty, and your body is begging for some rest. But now it’s time for dinner. Your stomach is growling but you just don’t feel like cooking anything after that workout. That’s when you tap into the cabinet where you’ve hidden all those takeout menus, grab the phone, and dial up your favorite greasy spoon for a Double-Cheesy-Super-Cheesesteak (With Extra Bacon). And then you sit back and watch the wagon you’ve just fallen off of rumble down the road, never to be seen again.

Or you can create a meal calendar and plan (and even cook) your meals ahead of time. Now you’ve got your grilled chicken and veggies all portioned out and ready to pop in the microwave when you get home from the gym. Welcome to the land of weight loss!

13. Eat More Home-Cooked Meals and Eat Out Less

Unless you’ve been plugging away at a healthy lifestyle for a long time, going out to eat at restaurants can be a daunting task. Most menus don’t provide very good details and calorie counts on all their meals, so knowing what to order can often be an exercise in futility. The more home-cooked meals you eat, the more likely you’re able to maintain that healthy lifestyle. It’s much easier to control portion, ingredients, and quality of the food when you’re cooking it yourself. You hear that? That’s the sound of you tying up your apron. Good work!

14. Ditch the Soda and Alcohol! Drink More Water

“Drinking more water,” says Boyce, “will help your body avoid storing water due to deficiencies. People often don’t make the connection that high water retention often means there’s a lack of it in your diet.” Not only is water great for you and your active, healthy body, but the alternatives like soda and alcohol are some of the very worst things you can ingest when trying to lose fat quickly. Sugary high-in-(empty)-calorie drinks are one of the ways that weight can sneak up on your without you even realizing it. Stay away from the processed drinks and pour yourself a nice cold glass of H2O.

15. Eat More Fish to Up the Leptin

Most people seem to understand that fish (and fish oil) is good for them, but do any of them know why? I’d wager to say that most don’t. Well, here’s one of several reasons that fish is a power food that will help you lose fat: Leptin.

According to Louis J. Aronne, M.D., Director of the Comprehensive Weight Control Program at New York Presbyterian Hospital/Weill Cornell Medical Center, in an article for
“Leptin is a key signaling molecule that controls the relationship between fat reserves, appetite and energy expenditure,” writes Aronne. “Decreased leptin signaling in the brain leads not just to hunger but also to increased metabolic efficiency. Thus, as you lose weight, you burn fewer calories based on the same amount of activity. This, in part, results in the well known phenomenon that after an initial weight loss, maintaining the same rate of loss becomes much more difficult.”

People who eat fish regularly tend to have lower levels of the hormone Leptin in their body. Since higher levels of Leptin have often been associated with decreased rate of metabolism, fish has become an essential food for anyone trying to lose fat. So break out the salmon and tuna, squirt on some lemon, and enjoy a (mostly) guilt-free meal!

16. Learn to Love Veggies

“Vegetables,” said Boyce, “(especially the cruciferous kind) are anti estrogenic, meaning they will fight against that hormone being active in your body resulting in fat storage. Upping veggies can help get you lean. Plus they’re good for you.”

There was a reason your parents always told you to eat your veggies. Sure, they’re not always the most pleasing to the palate, but they’re really good for you. Experiment with new recipes and spices to make veggies more tasty and you’ll be well on your way to a healthy, fat-burning diet.

17. Eat Smaller Meals More Often (And Don’t Skip the Snacks!)

There’s a reason that most nutritionists tell their clients that they should be eating six small meals a day rather than the three large meals that most people are accustomed to eating. It’s all about managing cravings and to prevent overeating. When your body goes several hours without food, it starts to assume its never going to get food again, upping the odds of eating binges and dangerous cravings. To combat that effect, it’s smart to eat six small, well-timed meals a day to keep yourself full throughout the day.

18. Vary Your Caloric Intake

Here’s the thing about the human body: It’s much smarter than you think. If your daily caloric target is 1500 calories and you hit that number consistently every single day, your body is going to recognize it and your metabolism will start to plateau (so to speak). If you want to “trick” your body into jumpstarting your metabolism again, all you need to do is vary that daily caloric intake to keep it guessing. Try downing 1200 calories one day and 1800 the next. As long as it all balances out, you should be fine and there’s a good chance your increased rate of metabolism should help you burn fat faster.

According to a 2011 article on, “The idea is that you keep your body guessing and avoid plateaus in weight loss. Some recommend you calorie shift daily, while others suggest that you eat consistently six days each week and schedule one ‘cheat’ day in which you eat your guilty, calorie-laden pleasures. For example, author Lyle McDonald writes in ‘The Ketogenic Diet’ that many people successful restart fat loss by alternating calorie intake daily.” Change, it seems, can be a very good thing.

19. Never Skip Breakfast

According to a WebMD article, eating a healthy breakfast daily can be a great contributor in losing weight and keeping it off. Often times, people that skip breakfast end up replacing all those calories with more (and lower quality) food throughout the day. By skipping breakfast, they’re setting themselves up to be extremely hungry earlier in the day and will sometimes even binge to placate those feelings of hunger. Breakfast is the earliest meal of the day – and the one that occurs before you start burning all those calories with your daily routine – so start chowing down in the morning and you’ll set yourself up to have a great, healthy day.

20. Reduce Carbs: Eat More Proteins and Fats

Everyone loves their carbs. We know, we know. They’re so tasty! But guess what? They’re terrible for you if you’re always stuffing your face with them!

“The most important step is to control the carbohydrates,” say Duffy. “Most people get fat from eating too many carbs, eating carbs alone, and eating them late at night. Instead, what people should do is eat carbs in combination with complete proteins and good fats. Eating carbs alone will lead to an increase in blood glucose. This increase in blood glucose causes an over release of insulin and then triggers a fat storage response by the body. This triggers the body’s hunger mechanism as well as its sugar craving mechanism. When carbs are combined with proteins and fats, glucose in the blood stream is buffered by the metabolites of the consumed proteins and fats. This will not lead to an over release of insulin and thus not fat storage, hunger or sugar cravings.”

And, more importantly, Duffy tells us to remember that “all carbs turn to sugar (glucose). Good carbs. Bad carbs. Net carbs. Fibrous carbs. They all turn to sugar! Which, in turn, causes a hormonal influence (insulin over-release) to fat gain. Eating complete proteins and good fats does not cause this mechanism to happen.”

21. Stop Being Lazy

Stop being lazy is a pretty general thing to say, right? Well, here’s what we mean: Do you always take the elevator every time you have to go up to the second or third floor? Yeah? Well, this time you’re taking the stairs, buddy. Have to grab that paper from the copier across the room? Don’t just wheel your chair over. Get up off your butt and walk there! There are any number of ways to quit being lazy and start burning away the fat: Switch to a standing (or treadmill) desk. Bang out a set of pushups or jumping jacks during the commercials when you’re watching TV. You get the idea. Just get up and keep moving.

22. Walk More and Drive Less

This one is self-explanatory: Walk more and drive less. The more you walk, the more active you are. The more active you are, the more calories you burn, and the more weight you can potentially lose. Instead of driving up the street to grab your morning coffee, take a nice brisk walk up and back. If you want to take the family to the park for an hour, skip the gas-guzzler and slap on your favorite pair of sneakers instead. Not only will you save a few bucks on gas, but also your body will thank you for it.

23. Get a Check Up (Especially Your Thyroid)

Not only is it just generally a good idea to get checked out by your doctor on a regular basis, but it’s also essential if you want to make sure your body is in peak physical condition for hitting the gym, running, or doing any kind of fitness regimen. It’s especially important to have your thyroid checked to make sure you’re not suffering from hypothyroidism (or, in layman’s terms, an underactive thyroid gland). According to the National Endocrine and Metabolic Diseases Information Service, the thyroid gland controls your body’s metabolism. With that in mind, it’s essential to ensure that your thyroid is working correctly if you want to lose weight (or avoid possible weight gain). If you’re having trouble losing weight (and you’re staying active and eating right), you might need to get that thyroid checked out.

24. Get More Sleep

We checked in with Dr. Michael Breus, Phd. (world renowned sleep doctor and consultant to the team behind the Renew SleepClock) to see just why sleep is so vital to staying healthy. Here’s what the doc had to say:

“Sleep deprivation is like the trifecta for weight gain! When you are sleep deprived your body reacts in different ways on a hormonal level, which can impede weight loss. During times of sleep deprivation your body is on high alert thinking that there is a danger (or else you would be sleeping), so your metabolism slows down to conserve energy. Second, your appetite is higher (due to elevated levels of cortisol) looking for food for more energy. Third, your food choice becomes effected in that your body tends to crave high carbohydrate, high fat foods because they help produce serotonin, which helps calm you down from this aroused state.” Bottom line: Get more sleep!

25. Stop Looking at the Scale!

Are you a scale-watcher? Do you check in on that little slab of doom every morning before you get dressed? Well, you’re doing yourself a disservice, especially if your goal is to lose fat and gain muscle. If you’ve been going to gym every day, eating right, and staying active there’s a good chance you don’t see a big drop in the scale because, as you’re losing fat, you’re also gaining muscle. Looking at the scale and not seeing the numbers drop can be discouraging. Instead, stick to your fitness routine and forget the numbers. You’ll be healthier and the fat will continue to fly off.

The end of the summer season doesn’t mean you can sit on your butt for the next six months and just hope you’ll stay fit.


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Avoid Burnout; Right Tools for The Job


One question I hear a lot from folks new to weight training is “How many times a week should I work out?” The answer to that question really depends on the desired return on investment; the “investment” in this case being, of course, time. And then there’s the question of how long each training session should be. I’d like to address both.

How much is “enough,” and what’s “too much”?

We’ve all heard about those big-time body builders who spend hours a day in the gym, or that fitness fanatic at work who hits the pool before work, pumps iron during lunch, and runs 3 – 5 miles each night. Those schedules are demanding, uncommon, and likely unnecessary.

According to an article published in the ACSM Health & Fitness Journal *, spending too much time in the gym will likely lead to “decreased or impaired performance and increased fatigue, both during training and daily life.” Personally, I find the fact that training too much can negatively affect not only one’s gym performance but also his or her living performance to be pretty significant!

The article goes on to suggest that overtraining ultimately reduces overall fitness levels because it often leads to burnout and possibly injury…either of which “prevents one from working out.” If you’re trying to make fitness a part of your lifestyle, being forced out of the gym would be a pretty huge setback.

So how long should a session be, again?

Well it’s not really so much about counting minutes (or hours) in the gym…though that does matter. First you need to decide what it is you want to achieve, because it’s all about how you spend your time in the gym.

I want to lose body fat…

Cool. Good for you for acknowledging a potential health issue and taking positive action! Before you get started on creating “the new you,” there’s something you should know about cardio, weight training, and calorie counting.

If you want to lose weight (fat), cut your calories to create a daily (i.e. sustained) caloric deficit. Be sure to eat enough, though, because you need a certain number of calories (energy) each day to maintain or build lean muscle mass and sustain basic bodily functions. Check out “Feed the Beast!” from May 2012 for some helpful info on calorie planning.

“Drink Me!”

You can lose weight with or without exercise. But whether you simply cut calories or do so in addition to long hours of cardio (walking, running, elliptical, etc.), you probably won’t get the kind of results you really want. As the mysterious “Drink Me!” tonic did for young Alice, cardio and dieting will most likely just affect your size. That’s what Fitness Coach, Simon Rabinovich, suggests anyway.

In a 2011 article posted at Serious Fitness Results (dot com), Rabinovich states that when traditional cardio is the centerpiece of any weight loss effort, “it is completely common for people to lose a lot of weight, becoming a smaller, yet still fat version of their former selves.” Remember that the next time you go to the gym. Compare the physiques of serious runners to those of serious lifters. In the end, though, it’s all about what you want to achieve.

So…how much time should I spend in the gym?

Right. You said you want to lose weight. I assume that means unwanted fat. Try to hit as many body parts as you can during each weightlifting session. If you go that route, be sure to give yourself ample recovery time between sessions (recommend about 48 hrs). Maybe throw in a light cardio session in between weightlifting days. Also…for fat loss, each session should be pretty high intensity.

So to finally answer your question, shoot for a Monday-Wednesday-Friday weightlifting split (45 – 60 min each) with light cardio (20 – 30 min) on Tuesday and Thursday. Saturday should be a “fun day” — a day for active play (think golf, dog park, beach volleyball, pick-up games, etc.). I will offer up some routines in a later post. So stay tuned.

How to gauge intensity…

You can gauge workout intensity in a variety of ways. For example, if you’re not sweating, it’s not intense enough. If after 20 minutes you’re not dripping with sweat, it’s not intense enough. If after 45 minutes you’re not nearly out of breath, it’s probably not intense enough.

I highly recommend investing in a good heart rate monitor (watch and chest strap). HR monitors offer immediate, real-time feedback that will tell you exactly how much effort you’re really putting into a workout (sometimes the mind plays tricks). HR monitors run anywhere from $60 – $500 at your local sporting goods store. I suggest you do some online research first, though. Not all monitors are alike. You probably don’t need an expensive monitor that doubles as a smartphone, but you also probably don’t want a monitor that only calculates HR when you touch a sensor on the device itself.

Challenge yourself!

Don’t make the mistake of buying into the common misconception that low weight, high repetitions will do the trick (15 or more reps per set). It won’t. You’ll be wasting your time and frustrating the guy or gal waiting patiently (or maybe not so patiently) for you to vacate the dumbbell area.

Instead, go heavy as often as possible; shooting for the 8 – 10 rep range. Do no more than 4 sets of any one movement, and stick to 2 – 3 different movements per body part.

For example: a good chest component might be 3 sets of dumbbell presses, followed by 3 sets of incline dumbbell press, followed by 3 sets of angled dumbbell flys. Then you might move on to a series of lower body movements before returning to hit another upper body component like back and biceps. Again…I’ll post some proven workout routines later.

With all that in mind, try not to train to failure. If you’re not completing a third set of 8 reps, you may be going too heavy. Make a note of that and go a little lighter next time.

In closing…

There is so much more to say on this subject, and I’ve only hit on the subtopic of fat loss (aka “cutting”). Before I move on to building (aka “bulking”) and then maintenance, I’ll make good on ponying up some beginner, intermediate, and advanced cutting workouts for you to try out. Until then, read up and check my statements for yourself. Get informed and get fit!

Warmest Regards,

Image courtesy of

* Paige Kinucan and Len Kravitz, Ph.D., ACSM Health & Fitness Journal “Overtraining: Undermining Success?”, Vol. 11, Issue 4, Jul-Aug 2007, 8-12.

Stuck in a Rut?


Monday’s have a funny way of making us think in terms of fresh starts–a kind of do over to make a clean break from all the poisonous activities and thinking that really derail our efforts at self improvement. Whether it’s post-party blues from a riotous good time on Saturday, or just a renewed determination to stop partaking in the Sunday all-you-can-eat super buffet, for most Americans, Monday signifies a new lease on life. Strange how humans view time, isn’t it?

For me, today is indeed an opportunity for change; as will be tomorrow (God willing). For me, this week’s Monday is about buckling down on my nutrition. More specifically, I started this day swearing off those heavy, complex carbohydrates that have been wreaking havoc on my weight loss goals. Well it’s now the end of the day, and you may be wondering how I’ve faired in that regard.

Yeah. About that. You see…there was this office birthday luncheon, and people brought in dishes. I couldn’t just say “no thanks.” I’m a team player, after all…

Seriously, Aj?

Well, I’m serious about the luncheon, and it’s a fact that I ate two pieces of Popeye’s extra-crispy fried chicken, a side of super-creamy chicken salad, and white rice with deliciously-goopy baked beans. Oye.

What I’m not serious about is the excuse. These things (failures) happen to all of us from time to time. But have you painted yourself into a corner with paint that never dries?

Wow. You lost me with that one…

Right. What I mean is, do you regularly hear yourself say things like, “just this one time, and then tomorrow I’m getting serious,” or “I’ll just work off this triple cheeseburger and fries in the gym,” and so forth?

We all lie to ourselves from time to time. But what if it’s become habitual? Well, you need to do something to break the chain…to dry up that paint.

The hard truth can be tough to swallow.

Yes it can be, but no more difficult than coping with the dissatisfaction one feels after repeatedly failing to achieve desired fitness goals. And this really goes for any aspect of your life. So to break the pattern of self deceit, the first thing you need to do is see the problem for what it is.

What’s your problem?

We can go to friends, family members, fitness coaches, or nutrition experts with that question, and you’ll get a whole range of answers; some helpful, others maybe not so much. The best answer will come from you.

So take a hard look at what’s holding you back from meeting your fitness goals. Maybe it’s late night snacking. Do you finish other peoples’ food at the dinner table? Does your fresh start gym date keep getting pushed to the right for one reason or another? Or maybe you drink too much.

That last one can be a tough nugget to crack. Where is the line between moderate and excessive consumption? There are guidelines out there, but the best criteria is this: if you have to think about it, you probably need to cut back, if not quit drinking altogether. Why the emphasis on this? Because binge drinking has practically become a national pastime. If you’re a player in that league and you have significant health and fitness goals, you’re not being very honest with yourself, and you’re certainly not living up to your potential in the gym, on the track, in the pool, etcetera.

Closing thought…

A quick thing you can do to isolate what’s wrong with your current lifestyle is to keep a daily journal. In most cases, people can pinpoint the major, self-installed barricades to success and start chipping away at them. If you think it’s more than just a few bad choices, maybe you should consider professional counseling or therapy. No shame in that! The important thing is to be honest with yourself, and then take real action to break out of those habits that keep you from being great.

Until next time…

Warmest Regards,

Image courtesy of

I’ve Fallen, and I CAN Get Up!

Remember my post on Monday about the things I need to change in order to improve my current fitness profile? One of those changes was to “nix the junk.”

Well, folks, I fell off the wagon last night…


And now it’s time for a station break…

Guess that’s it. Aj’s Focus on Fitness is finished…

No it’s not, and neither are my fitness plans. To get back on track, I need to own the mistake. Nobody forced me to eat pizza last night. That decision was all mine.

Can you be that honest with yourself?

If so, then you are well ahead of the game in the personal improvement arena. Keep it up!

If not, reflect on this post, because I’m going to explain why taking responsibility is crucial to your fitness journey.

So the thing of it is… Well you see, there I was when…

Right. Skip the excuses and tell it like it is. Here are the events that led to my downfall yesterday:

  • Woke up and had a healthy, freshly-juiced serving of fruit and veggies
  • Completed my morning P90X plyometrics workout
  • Enjoyed a post-workout protein drink
  • Prepared a crockpot vegetable and beef stew for dinner
  • Ran some errands
  • Went on 2.5 mi run
  • Enjoyed an early veggie-beef stew dinner
  • Took my son to a friend’s house for a sleepover
  • Returned to an empty house
  • Watched TV
  • Got bored and a little hungry
  • Ordered a pizza
  • Ate pizza…at 9:30PM
  • 20120725-110948.jpgPhoto courtesy of

    But I was doing so well!

    Of course I was. My motivation to stick to my plan had been running high all day. I had already dropped 5 lbs since returning from vacation. Unfortunately, I failed to stay true to my course. I got bored and made a poor choice. That happens, but I flatly refuse to let it keep me from reaching my destination.

    Adjusting course. Fair winds…

    So it is with great pleasure that I report in today with renewed vigor and soaring optimism. After a somewhat fitful night of sleep (thanks, greasy late night pizza), I awoke this morning and pressed a tall glass of fresh vegetable-fruit juice. Feeling better already!

    With this post published, I can proceed with my day as if last night’s debauchery never happened.

    Keep your head high above the clouds and your feet planted firmly on the ground…

    My father issued that admonishment in a letter he sent me back in 1997 as I pressed through the trials and tribulations of basic military training. Such a simple phrase; yet a phrase all too easy to forget.

    Closing comments…

    Take time today to forgive yourself for being human. After doing so, take a moment to be thankful for the awesome resilience human nature offers us. Finally, renew your pledges, and press on toward your personal fitness and health goals without looking back.

    And now it’s time to do a little house cleaning and yard work. Those activities always seem to make the process of renewal more real for me. Find what works for you and do it. No excuses!

    Until next time…

    Warmest Regards,

    Small Adjustments, Big Results


    As I’ve said in the past, my fitness routine and associated diet over the past year has delivered some mixed results. On the one hand, my body is much stronger than it was a year go. It is also much larger, and not in all the right ways. Now I find myself at a crossroads.

    Where did I go wrong?

    Wow. It never ceases to amaze me how quickly our bodies can change when we’re not paying attention. I tried on a pair of jeans today that I stopped wearing a year ago because they had started to feel a bit tight.

    That’s right, ladies. Even men worry about stuff like that. But probably more, because it means we may have to go…gulp…clothes shopping.

    Anyway, I’ve struggled with my weight for nearly my whole life. That doesn’t mean I’ve always been fat, but without exercise and proper nutrition, my body is extremely prone to packing away the fat reserves (must be the Norwegian in me). This is especially true now as I approach my forties.

    So what’s the solution? Do I just give up the fight and get ready for winter?

    Last week, I pointed out the importance of making small, calculated adjustments to one’s day-to-day routine in order to effect positive changes in body composition and overall wellness. Before I can do that to address my recent weight gain, I need to reflect on a few things.

    What do I like and not like about my current health picture?

    My lifestyle includes a lot of highly intense, physical activity. I can adjust that a bit, but there is an upper limit to what fitness experts and physicians consider healthy amounts of exercise. So that’s not my problem area. What I’m not happy about, however, is that I’m carrying excess body fat. I’d like to take about 2 inches off my waist measurement.

    When did I first take notice of the negative health trend?

    About a year ago, I started cycling out clothes that, though they had fit comfortably for years, no longer fit quite right. My mistake was in not being proactive right then and there. Lessons learned…

    What changes to my normal routine occurred around that time?

    For one, my weightlifting routine changed from a focus on high-intensity, functional lifts that kept me strong and lean to one more centered around mass-building compound movements like dead lifts, squats, bench press, and power cleans that made me stronger and added a bit of bulk. My cardio sessions also dropped significantly around this time.

    The added mass obviously changed my calorie requirement a bit and was certainly responsible for some of the 15 lbs I’ve gained in the past year (I’ll probably want to amp up my cardio a little). But it doesn’t explain the excess fat storage. For that, I look to culprit no. 2 — smoking cessation.

    I finally kicked the habit after more than 15 years, but like all good things, it came at a price. Somehow, I re-learned to crave certain carb-rich foods. Before I quit smoking cigarettes, I rarely ate heavy carbs at more than one meal a week. Today, carbohydrates are not the exception.

    What am I willing to change regarding my current habits?

    Thankfully, a carbohydrate habit is MUCH easier to break than a nicotine addiction. I’ve renewed my long-standing pledge to restrict my daily carbohydrate intake. But that doesn’t mean I’m starting some kind of zero carb diet fad — just making some minor adjustments.

    Over the past year, I’ve gradually reintroduced certain foods that I long ago eliminated from my diet. To get back to what worked for me before, I need to just nix the junk. I can do that without making drastic changes to my diet.

    I eat vegetables (and juice them), eat moderate servings of fresh fruits (and juice them), avoid sugary snacks almost completely, never drink sugary colas, drink a lot of water, choose lean cuts of beef and skinless chicken, and eat fish (though probably not enough of it). None of that needs to change. It’s the extra stuff that just needs to go away. I can do that without feeling like I’m suffering through some major dietary upheaval.

    How about you?

    Are you dissatisfied with your body composition? Would you like to lose a few inches from your waist? Maybe fat deposits aren’t your concern. Do you want to add some lean mass? What about just getting more fresh fruits and vegetables in your diet. Whatever you want to do, follow the same steps I’ve taken here, and get your routine gradually in tune with your desired end state.

    Remember, small, calculated changes are much more lasting than traumatic changes that turn the world as you know it (the one you’ve grown comfortable with) on its head. Food for thought.

    Until next time…

    Warmest Regards,

    P.S. Share your thoughts and experiences so others can motivate and be motivated!

    Photo courtesy of

    I’m Sexy and I Know It. I Workout! Maybe Too Much…


    So I went to the gym this morning early enough to beat the Monday morning crowd. The thing is, I’m not sure there is such a thing.

    There was one person, though, who challenged my focus on training. It doesn’t happen often, but when it does, it’s a real bummer. Regardless, I almost always learn something from such situations. This time was no different.


    Story time: “The Girl Who Punished Herself”

    When I walked into the gym, there was a very thin lady truckin’ away on a treadmill. She must have seen that I was about to hit the weights (very limited selection), because she literally jumped off the tread and jumped (again…literally) directly in front of the weight rack.

    Now that, in itself, was not a big deal. I figured she just really wanted to make sure she got her preferred weights. Who am I to stop anyone from getting their workout done?

    It’s what happened next, though, that really blew my mind.

    Right there in front of the rack, with no weights in hand, the lady dropped to the floor and started doing side leg raises. Being polite and generally supportive of other people’s fitness efforts, I was patient and stretched while waiting (with my back to her so she didn’t think I was a creeper *).

    * Mad props to my teen for gifting me this new term for “creepy stalker.”

    If her apparent lack of situational awareness wasn’t enough, things got even MORE weird.

    I’ve done side leg raises before. Who hasn’t? But this lady’s leg-flailing Kung Fu was out of this world! As it turned out, they weren’t exactly leg raises. They were more spasmodic upward flippings of the lower leg, totally uncontrolled and on the verge of being dangerous to others (and possibly herself).

    She did this for at least five minutes…before switching to hit the other side. My workout hadn’t even begun at this point. I was actually starting to look around for the hidden camera!


    Am I Being Punked?

    As it turns out, this was totally legit. Well…as legit as it could be. She clearly had no idea what she was doing, but it was also clear she had a very specific goal in mind. What that goal might have been, other than perhaps to throw out a hip, I had no idea.

    And then, in the midst of all that judgmental gym rat stuff, I had a moment of clarity. In an instant, I went from being unnerved to understanding–and more than a little ashamed of myself.


    10 lbs of self loathing = 50 lbs of fat? That can’t be right…

    Earlier I mentioned how thin the lady was, right? Well as she got up from 10 minutes of radically fierce leg raises, she kicked off her shoes and stepped onto the scale. I didn’t catch her weight (none of my business), but I didn’t have to. Her knee bones were wider than her calves and her thighs.

    She jumped off the scale–apparently unsatisfied–and left the gym at a run. I finally began my own routine, but I thought about this poor stranger the whole time.

    My conclusion:

    She might very well suffer from a serious disorder called exercise compulsion. My heart went out to her as I wondered if anyone has ever tried to confront her about this? Does she even suspect a possible problem?

    How much is too much?

    It’s a fine line between exercising for health and exercising for control. Here’s a short list of questions WebMD asks to help one determine if he or she may suffer from exercise compulsion:

    Do you have exercise compulsion? Look at the following statements and see which ones apply to you. If two or more of the statements apply, talk to your school counselor or your health care provider about your compulsion to exercise:

    – I exercise even when I run a fever or have a bad cold.
    – The first thing that comes to my mind each morning is “exercise.”
    – When I can’t exercise, I’m so afraid that I will gain weight.
    – I break dates with friends and family so I can exercise more.
    – When I miss exercise, I feel irritable and depressed.
    – I work out rain or shine, even in freezing temperatures or thunderstorms.
    – I crave the “high” feeling that I get from exercise.
    – I am underweight for my height.
    – Losing weight has become more of a priority than maintaining a healthy weight.

    Now be careful here. Not all of these symptoms are, by themselves, bad.

      I run a busy schedule, so I get up earlier than I would otherwise in order to fit in a training session. When my alarm goes off at 04:30, of course I’m going to think about my workout.

      When I miss a session, I do feel a bit bummed. If I miss two or three in a row, my friends and family notice my mood going south.

      I love the post-workout buzz. There’s just nothing like it!

    The remaining symptoms are the clear signs of an unhealthy relationship with exercise. Couple any of those with the more positive symptoms I myself experience, and you’ve probably got a real problem on your hands. That’s what makes it so difficult to differentiate an exercise fiend from an exercise victim. One symptom can overshadow another.

    Ask yourself the questions above. If you think you may have a problem with excessive exercising, PLEASE seek medical attention. Do it now; not later. Be inspired and get help!

    Why do you care? It’s my body, anyway…



    Be a hero!

    If you know of anyone who may suffer from exercise compulsion, talk to them. Be courageous, and be proactive. Wingman. Battle Buddy. Friend. Lover. Associate. Neighbor. Whatever you are to them, do something!

    For more information on exercise compulsion, here are some links to get you started:

    Until next time…

    Warmest Regards,

    Photos courtesy of

    Weekend Update

    Hi, everyone. I hope this weekend has been kind to you and that you have been kind to yourself and to those around you. If you’re not feeling recharged, is it possible you may be misutilizing your downtime?

    We’ve been chatting about short-, mid-, and long-term goals lately. If your weekends aren’t living up to your week-long expectations, consider adding a couple of short-term goals to list.

    These last few weeks (read months) have been especially challenging for me. I need to recharge. A good, long vacation with my family is what will do the trick, but that can’t happen but more than once or twice a year (for me, anyway).

    So the last two weekends, I’ve made a point to drive my family out of town. Just day trips, but far enough from the city to know my only business at the time is to do stuff. Admittedly, if you have a teen and a preteen like I do, that’s not always a stress-free mission. When you nail it, though, the effort pays for itself.

    Last weekend was a visit to a car museum, lunch, an earthquake-formed cave tour, and a couple hours at a trampoline jumping center. I happened to fall ill that day, but everyone enjoyed the time out of town.

    This weekend we drove to the coast for some much-needed R&R. Forecasts called for thunderstorms all day, but we took our chances. The early afternoon was indeed dreary. So we ate up some time on a self-guided tour (my favorite kind) of a US Navy ship. We got there early and had the ship practically to ourselves. From there we grabbed lunch and headed to the beach. No rain, no lightning, and the sun even decided to show its brilliant face for the last couple hours of our visit. Totally worth the trip!

    Why the Sunday post, Aj?

    Well, we’re still focused (or should be) on our fitness and nutrition goals. Tomorrow, though, we’ll hit on stress (both positive and negative) and its influence upon how we perform in the gym. Recharging events like these are a big part of managing stress, particularly while we await those mega events called vacations.

    Remember to take time to decompress after each long week, and if you live with others, try to create opportunities to do so together–unless, of course, those others tend to be part of the stress campaign waged against you each week. In that case, just get away!

    Bring it on, Monday!

    With the downtime behind me, now it’s time to prepare for the week ahead. For me that means a trip to the mega grocery store down the road (mega stressor), another juiced breakfast (still at it and starting to like it…a lot), setting up my uniform, washing the sand from my beautiful car, grilling some fresh steaks and veggies, and (of course) making time for my first workout of the week.

    On that last “to-do”…

    I follow another blog, Coach Crystal’s Padawan, which is written by another family guy who, like myself, is interested in fine-tuning his fitness and health profile.

    As you already know from previous posts, I seek out inspiration from other positive people all the time. Last week it was my mom regarding her juicing activities. This week, it’s Scott (the aforementioned Padawan).

    Scott has taken on the Insanity challenge and appears to be making great strides toward some of his personal goals. I’ve done a few Insanity workouts as part of my unit’s PT program. So I know first-hand how grueling many of the workouts can be. Big time kudos, Scott!

    My Mission: Get inspired, overcome, and adapt…

    I’ve recently been challenged by my local gym. Two years ago, a neat little gym opened up no more than a mile and-a-half from my house. It’s one of those 24/7-types and though small, it has everything I need to get in, get out, and get back to my family. Or rather…it had everything I needed to do all that.

    A couple weeks ago, management decided to cash in on specialized workout offerings, such as Zumba and Insanity-like group workouts. While that may be great for some, it’s not for me. I do group workouts at work, and now they’ve gutted my little gym. In place of squat racks and dumbbells, it’s one great big dance studio. Boo.

    We have a copy of P-90X. I have a pull-up bar, a few weights, and an open space in the garage. It may not be Insanity, but I’m going to take the Tony Horton challenge. Goodbye expensive, unused dance studio. Hello mortgaged at-home gym!

    Thanks for the inspiration, Scott. I encourage anyone reading this to seek out those who motivate through action. The only thing better is to be the one who motivates.

    Until tomorrow then…

    Warmest Regards,