My Dad used to get me so mad.

Whatever it was, I would say, “I don’t want to.” And he would say, “You don’t have to want to.”

I was just sitting here remembering that and it occurred to me…

…99 out of 100 people don’t realize — or are unwilling to accept — what it really takes to achieve a fitness goal.  Or any worthy goal for that matter.

The reality is, any goal has very specific steps and tasks that must be taken and completed.  These tasks are not “maybe tomorrow” or “when I feel like it” tasks.  Instead, they are tasks which absolutely must be done — no matter how you feel about them.

Like a child at bath time, you don’t have to feel like it.  You don’t have to want to .  You simply must.

No matter how you feel about the specific, necessary steps to reach your goal… know that by taking the steps, by completing the tasks, even when you don’t feel like it at all, you will eventually reach to your goal.

Lock step.

Think about that…

… the next time you are faced with eating a mind and body sustaining meal, or avoiding the meal and opting for junk because you “feel like it”.

Or when you don’t really “feel” like coming into boot camp and doing the work.

Or when planning your meals seems like “too much work”.

It IS work.

It DOES take time.

It IS tedious sometimes.  But choosing not to do it just because you don’t feel like it in the moment is disservice to yourself.

Avoidance of what needs to be done is rooted in the subconscious thought, “I don’t enjoy doing this particular taks, so doing it is incorrect.”.
Not so.

We often get exactly what we want by doing what we don’t feel like doing.

The results are worth it folks.

Ask yourself…

Is there some form of self-ravaging I am engaging in which is hampering my results or slowing down my performance?

Am I doing anything which is aging me faster?

What areas of my fitness lifestyle need attention and tweaking?  Food?  Boot Camp attendance?  Sleep?  Water intake?  Foam rolling?  Stretching?  Vitamins?

Take a moment to take stock and figure out the real score.

Be brutally honest with yourself and then take action doing exactly what you don’t feel like doing.

I promise, with each action you complete that you don’t feel like doing…but which brings you greater health and closer to a goal…you will grow in self-esteem and feel a supreme sense of accomplishment and earned pride.

And it all gets easier.

Before you know it, you have new goals which were invisible and psychologically untenable to you before.  But now become worthy challenges which you embrace willingly.

And then – quite suddenly — you WANT to!

Go for it.

Cheers,

D

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1. Give Yourself A Break

Sometimes you just have to have those chips, or maybe drink a beer…  the truth is we all are a little naughty with food now and again.  Yes, even me.

But here’s the thing, the occasional foray into uncharted food territory is not going to blow your entire plan.  It’s just a little left turn.

So chin up, and get back on the wagon the next morning.  Remember it takes about 3500 calories to gain a pound… so if you think you gained a pound from that one meal, you haven’t.  Just don’t do it often, OK?

2. ZZZZZZZZZZ….

Get your sleep cycle under control.  If you find yourself staying up late and getting up early, especially for a 530 boot camp, your hormones are going to be WHACKED OUT.

The next thing you know, you are reaching for a Venti coffee just to keep your eyelids off the floor.

Sleep is so vital that without proper rest you will eventually come to a grinding halt and lose your happiness, energy, and overall well being.  Not only that, but a tired mind will not have the will power to navigate proper eating at all.

3. Cheat.

Yes.  I said it.  Cheat.  Plan to eat a fun, tasty, yum yum meal once a week.

By planning to have a naughty meal once a week you can stay focused on eating the good stuff all the rest of your meals for your week… and look forward to the debauchery.

Plus, if it is a higher carb meal you’ll have stored glycogen (energy) for light years after.  OK, at least for the next boot camp.

4. Out of Sight, Out of Mouth

I wish I could say out of sight out of mind.  But when it comes to food, I crave stuff I can’t access all the time. The key phrase here is: STUFF I CAN”T ACCESS.

So… boot camp friends….clean out your kitchen of all the foods you KNOW are your weakness and then you can’t get to them.

What are you waiting for?  Go get it out of the house now.  Oh wait… do it after trick number 5 OK?  Because I have just one more…

5. Read the Menu

No!  Not the one at the restaurant… the one you created for yourself.

You DID write out what you are going to eat for the week right?

Hey, this only applies if you want to lose body fat.

But that’s not you is it?

It is?  Well then, stick to your plan.  Plan your cheat meal.  Clean out your cabinets and fridge of junk.  Get your sleep, and hey, if you mess up, give yourself a break and start again.

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"Get Fit at Boot Camp? What are you @#!!! Crazy?"

–

Today I talked with a great boot camper who confessed something.

She told me she had to break up with her boyfriend…

…over boot camp!

Wow.

Well…

You know…

So often, when people profess the desire to join Portland Boot Camp, they receive derision from so-called friends, family, or even spouses.

As soon as those unfortunate women so much as whisper they are joining, they receive derogatory remarks.  Sometimes the remarks are subtle.  The “friend” may pretend to feel concerned and say things like, “But you don’t need to lose weight – who wants to do all that exercise – it’ll never work – you’ve tried other plans and classes before, why waste  your money?”

Now, sometimes they are right.  Maybe the person HAS tried a lot of different things and they are expressing genuine concern.

But quite often the harsh reality is:

they aren’t concerned at all.

Instead, they feel threatened.

They know, subconsciously, if their target dares to improve themselves, then they will have to face their own feelings, insecurities, and growing self-dissatisfaction.

For them, the easiest way to avoid self-improvement is to attack others for trying.

Fortunately, there are ways to handle these  would-be success-interrupters.

Here are a few examples.

You could:

• Ignore them until they give up trying to bait you.
• You can firmly tell them you have made a decision and are sticking to it.
• Walk away from them and discontinue the relationship.

Let’s get real here: if someone wants to stop you from getting fit, they have issues.  And perhaps it’s time to think about whether they add value to your life or rob you of your right to improve your life as you see fit.

Here are a few favorite phrases of the fitness haters…

“Oh, come on.  One piece won’t hurt!”

“Just a bite!  LIVE a little…it’s so good you won’t believe it!”

Or…

“Running?  Oooh I hate running.  Why would you want to do that?”

“Oooh.  Exercise.  We’re all gonna die anyway.  What’s the point?”

The whole charade is designed to make the receiver feel guilty or negative about self-improvement.

But it’s all designed to give the antagonist psychological relief from having to exert EFFORT for self-change.

As they say, “Misery Loves Company.”

So true.

So true.

Stay the course.  Decide what is right for YOUR life.

And if it is Portland Boot Camp…

I will be there with you, and for you as always.

Live long and laugh a lot,

D

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But usually Mondays get most people down.

Well, that’s where things are a bit different around Portland Boot Camp.

We take pride in realizing that exercise has the power to brighten a sour mood.

Look, here’s what people refuse to accept or just don’t know…

Exercise actually makes you happy.  Working out hard makes you smile.  Doing the difficult makes the rest of life easier.

We choose to start the week of right.

With a healthy dose of good medicine.

Right?

Thanks for daring to be great.

And thanks for a great Monday, gang.

D

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Gosh golly.

Gee whiz.

Shucks.

I wish I know exactly WHY and HOW.

But I don’t .

Thing is…

I can’t tell you the exact reason it works.  (although I have some good theories)

But it DOES.

When you work out like we did today, your mind changes.

There is a shift.

A polarization.

A MOVE –

towards something greater.

Your body kind of…

remembers…

Or gets back to what it is built to do.

As you know:

I subscribe to the theory that our genome is built around:

1.  Regular low intensity movement. (not siting in front of the boob tube daily – but taking advantage of all the incredible NW has to offer.  Seriously, why are you reading this.  You should be out climbing Mt. Hood or something.  At least go for a walk.  It’s SUNNY out!)
2. Periodic rest and laughing (read: foam rolling and watching FUNNY films, going for nature hikes etc.,  or hanging out with light-hearted folk who aren’t interested in telling you how terrible their lives are, but, instead want to have a good time while we are on this planet for however long we get to be here… ever so briefly I might add… so get to it!)
3. Periodic high intensity( = Mon, Wed, Friday Boot Camp Classes.)

Anyway, all so-called humor aside:  periodic bursts of that level of intensity produce major changes in the body and mind.

SO…

COMMENT and tell me your latest changes.  How are you doing?

I really really want to know how you are doing.

Thanks my friends, and thanks for a GREAT WEEK!

Cheers,

D

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Vegetarian Plans for Weight LOss

Hey, Gang,

Vegetarians.

Portland Boot Camp has quite a few.

And my food plan is not specifically set up for vegetarians.

So I had to find a good source of vegetarian dietary info.

I found a diet plan that looks pretty darn great.

But here’s the best part…

She’s giving away a 7 day version for free.

Yep.

You can check it out HERE

Here name is  Kardena Pauza.  She was Ms. America Fitness.

Go there now, download it, try it out within the Fat Blaster Program rules and let me know what you think.

Should be amazing.

Cheers,

Daniel

PS.  Did I mention the 7 day Vegetarian food plan was FREE?  Another freebie for Portland Boot Camp VIPs. (If you want it now, get it here >>  7 Day Veggie Diet Plan

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And I got a surge of renewed energy.

Why?

I had to think about it for a second, and it dawned on me.

Every day in boot camp, I bring pictures of my kids.  And I place them on my rolling, silver lectern.  I keep another picture of my wife and children in my car.  And a couple on my desk at home, on my computer desktop, and on my nightstand.

Now obviously I love my family. I miss them when I’m away for sure.

But the big reason I keep the pictures wherever I go is they are what I call: potent reminders.

Reminders to stay healthy for starters.  So I can have fun being active with them.  And, hopefully, enjoy time with them for years to come.

So ask yourself…

What are your potent reminders?

What keeps you focused on eating healthy foods, resting properly, playing daily, and working out regularly with purpose?

Your potent reminders keep you oriented.  They can help give you a deeper sense of purpose.  And they can push you to “keep swinging” when life throws a curve-ball or two.

Hope that makes sense and helps.

Cheers,

D

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YES, you can.

But before I ask you, I wanted to share something with you.

You know, when you stop and think about it…

Getting in great shape distills down to just 3 fundamental actions.

They are:

1. Regular, appropriate exercise
2. Daily Body Maintenance and Recovery
3. Proper Nutrition

That’s really it.

Simple.

But not easy for a lot of people.

Why?

Because the media is filled with myths, half-truths, dogma, out-of-context facts, and sometimes just pure bunk.

So, hopefully, this blog will help you cut through the clutter.

It’s chock full of hard-won information.  Filled with answers.  And stocked with fitness tips.

Now to be fair, I haven’t always gotten it right.  Years ago, for example, I believed the Atkins diet was the only way to go.  I fought the low-fat proponents tooth and nail. Turns out we were both wrong.  We’ll talk food in here.

More recently I began integrating more effective recovery techniques into Portland Boot Camp and my personal fitness regime.  And I’m always searching for more information, integrating what works, and removing what doesn’t.  We’ll cover that too.

So here’s the deal and my promise to you…

If it works, you’ll know.  If it’s proven, I’ll put it in here.  And if I discover a better path I’ll share it with you too.

So have fun, browse around, and enjoy the info here.   All the categories and posts are listed to the right.

Oh, about that favor…

If you  have an extra second or two would you leave a comment or two when you read a post?

Your feedback matters very much.

Thank you!

Daniel

P.S.  Here’s a quick blog post to get you started.  It contains 39 Boot Camp Success Secrets you can use right away:

http://portlandbootcamp.com/bootcamp_blog/2009/09/26/39-boot-camper-secrets-to-help-you-break-free-from-a-growing-waistline/

P.P.S.  If  you’d like some of my best “insider tips” I didn’t put on the blog, just tell me where to send them.  I send them out to subscribers once a week or so.  You can sign up in the blue box with the dumbbell at the top right of this page.  See you soon!

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I remember the day pictured above like it was yesterday.

I spoke live at the Portland Women’s Show.

Now, what was interesting is this: even though I speak live daily,  and at the time I was on the air with my fitness radio show daily, I was a bundle of nerves before I got on stage.

The truth is, I was worried.   I thought I would forget what I needed to say…or that I wouldn’t be able to get my points across clearly.

Seriously.

Before it began, my wife Beth filmed me looking like I had just seen the ghost of someone yelling, “Go Home!”.

So the announcer introduced me…

I approached the stage …

And what happened next was amazing.

You see…

the moment my mouth opened, all jitters evaporated.

The words came out smoothly and clearly.

I forgot where I was.

How?

3 words…

I

was

prepared.

No… I didn’t memorize a script.  I just happened to be speaking on a topic with which I was familiar.  And didn’t want to read a mental “script”  — or sound… you know…  forced.

So how did I prepare?

The key was this:

before the show I used the power of my imagination to “preview” the future.

I pictured the crowd laughing.  I felt my feet planted firmly on the ground.  I saw myself smiling and felt myself enjoying myself.  I pictured myself as 50 feet tall. I imagined the scene exactly as I wanted it to be…picturing the end with everyone clapping and me feeling satisfied that I delivered helpful information.  And most of all… I pictured the people clearly understanding the message and feeling happy about that.

I made it as real as I could and didn’t let a single thought of failure wiggle into my mini mind-movie.

Now why did I do that?  What’s so special about mental movies and imagination?  How can imagination improve anything at all?

Well…

A long time ago, I decided the worst that could realistically ever happen was someone would yell “boooo” from the back row.

And I’ve come to realize.. ok, so what. I’ve carefully considered the law of averages.    And you know what?    The reality is, it’s as likely to get a boo and a hiss when you are prepared and in the moment as it is to get struck by an armadillo driving a bus.  Plus,  I figured I could handle it even if I did get a boo.  My life wouldn’t be over and I would get a second chance to improve and try again.

I would live.

So, when the time came my mind was free of mental roadblocks.

Guess what?

It was great!

We laughed… I got my points across and everybody won.

Not a single boo.

How can you apply these ideas to your life?  Your body?  Your weight loss efforts?

Are you stumbling blindly into life’s “stressful” situations?  Or do you clearly envision the outcome exactly the way you want it to be?

Do you prepare for your success by establishing and following a plan?  Do you foam roll?  Stretch?  Eat healthy foods?  Plan your meals?  Go to bed at a decent hour so you can have the energy for Boot Camp?

Expect the best of yourself.  Imagine it.  Let go and get out of the way of your mind.  Make a decision.

And charge boldly forth!

Cheers,

D

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Have you ever felt like this?

Just a quick message today about busting stress.

Most people struggling with food do so because of stress.  Could be childhood stress, family stress, relationship stress, life stress… the list is a long and varied one.

But here’s the thing.  Life is stressful.  No doubt.

Yet, remarkably, it is not the specific people, places and things that actually stress us… it is how we perceive and react to them that is the root of the stress.  It is our inner choices that actually shape our life experience.

Fortunately, as an adult, you can reprogram yourself–reprogram your mind and body–to react (or not react at all) to “stressors” differently.  You can learn to remain calm and relatively…or totally unaffected.

It starts with relaxation and – wait for it…

deep breathing.

For it is impossible to feel angry or stressed when you are totally, completely relaxed.

Think for a moment on how your body feels and how your breathe when you feel stress…

Take a deep breath.

Cheers,

Daniel

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