There is a little 4 letter word that people use in the wrong way and it is one of my biggest pet peeves. People throw the word around without truly thinking of the meaning. In my opinion, you should completely remove this little 4 letter word out of your vocabulary before you start using it in the wrong way.

There is no reason to have the word CAN’T in your vocabulary. CAN’T is short for CANNOT. Think about the times when you use the word CAN’T.

“I CAN’T run 2 miles”.

“I CAN’T hike that mountain”.

“I CAN’T lose the weight”

I can’t do this. I can’t do that. It is all complete BS. CAN’T means cannot. You CAN do all that stuff and MORE! But the reality of it is that you WON’T. You will not even try! If you are going to cop out of something, at least be truthful with yourself and everyone else and tell them that you are not really even willing to give it a try. Tell them you WON’T try the task at hand. Yes, that will show everyone you are afraid to try and that you really do not want to succeed, but at least you are being truthful right?

Want another option? DO IT. When someone challenges you at something, or you are faced with something that you think you CANNOT do, try it. Do it. Succeed. What do you have to lose? Honestly, what do you have to lose by trying it?  Maybe you won’t succeed at doing it. Did you fail? NO. You created an outcome. Adjust your next try based on your outcome until you succeed. Plus, who is going to tell you that you failed at trying? The true failure in life is the failure of not trying.

I know that most people have the word “CAN’T” so heavily built within their vocabulary that not saying the word is difficult. But, like the overall message in this post, try it. Become conscious of what you are saying and every time you say “CAN’T”, ask yourself this question: “Can I really not do this? Or am I just not willing to try?”. More than likely, you aren’t really to try. So then change it and either say “Sorry, I am not willing to try” or say “Let’s do it!”. It is up to you.

I have been doing a lot of Yoga lately. I love how yoga makes me feel. It is such a spiritual experience for me. I don’t compete with anyone or anything, including myself. I can fully relax, and not worry about anything except my time with myself. I don’t care that I can’t do a posture completely, or I fall when I try others. It is for me to improve myself. I do a local class that is called a Hot Power Fusion class. It is a hot style Yoga that is a mix of power hatha, vinyasa and ashtanga yoga. It is the perfect combination of breathing, meditation, flexibility and strength exercises. But this type of class isn’t for everyone. Some people can’t handle the heat. Others can’t do the strength. Others can’t do the flexibility. Some want to concentrate only on meditation, while others don’t care about the relaxation and just want the workout. So this “poses” the big question: What is the best type of yoga?

The answer to this questions is based on a complete personal preference. But let’s start creating your preference with some education. First, what are the main types of yoga out there? There are actually many different types of yoga, and new ones are being started all the time. Some of the oldest, most mainstream types are:

• Hatha – This your basic, slow movement, gentle, beginner yoga. It focuses on uniting the body, mind and soul in a slow, controlled movements.
• Vinyasa – This type of yoga focuses on breathing. Typically, your movements are synced with your breaths. Every breath in is a movement, and every breath other is a movement. You move with your movement for a total flow and rhythm through the entire yoga session.
• Ashtanga – Better know as power yoga, this type focuses on fast, intense poses and movements. It is a series of poses in order, at a strict and vigorous pace.
• Iyengar – This yoga focuses on body alignment. The main emphasis is for holding poses for a longer period of time, in the correct posture, rather than moving from one to another.
• Bikram/Hot yoga – Bikrams is a hot style yoga that uses a series of 26 poses in a hot room (usually around 108 degrees). There are other styles of yoga that are considered “hot” yoga that are variations of Bikrams. It is basically a yoga style done in a heated room to promote increase in body temperature for cleansing and stretching purposes.

I am not a yoga expert. I know there are many other types of yoga and many others being formed as we speak. These, to me, are a broad description of the types of yoga that are out there. Every time there is a variation done on a specific type of yoga, it is called something different and is a “new” type of yoga. So what is the best type of yoga for you? The one that you like the best.

I highly suggest trying all the different types of yoga classes you can get your hands on until you find that perfect mix for you. If you want to focus on flexibility, try out a basic yoga class and work your way up. If you want a full body workout, try a power yoga. If you want to meditate, try a flow style yoga. If you aren’t sure what you want, try them all! You should be able to leave the class and not only feel like you got a workout, but you should have a complete body/mind experience. You should want to go to the class every time it is offered. Most yoga places offer a free trial week that you can try their classes out. If not, ask the instuctor if you can sit in on one of the classes to ensure it is the right class for you.

The most important thing to remember when finding is a class is what you want. Yoga isn’t about how much you can lift or how fast you can run or anything else. It is a set amount of time where you can dedicate a workout to you. You aren’t competing with anyone else, including yourself. You shouldn’t get frustrated when you fall out of a pose. You shouldn’t be self conscious that you are dripping sweat when doing Bikrams. You should take the time of yoga, clear your mind, and do it for you. That is what makes yoga such a “spiritual” experience. It is you, and yourself. Whether it is a gentle yoga outside, or a power class in the heat. So go out and find a class, and do it for you. No one else.

I have always been into fitness. Even through high school, I was interested in sports performance and making myself the best that I can be. When I first got into kinesiology, I wanted to do what most people want to do and go into sports performance. And that still is a huge passion of mine and still help athletes hit their potential. But throughout college, I realized that there is a bigger problem than getting athletes bigger, stronger and faster. That issue is obesity. If an athlete doesn’t hit his numbers, they will still be able to live. If someone who is obese doesn’t get help, they will die.

Yes – it is that serious. I don’t think people understand the gravity of the situation when they are overweight. There is NOTHING good that comes out of carrying a few extra pounds. Your joints can’t handle the stress. Your heart can’t handle the stress. Your blood vessels can’t handle the stress. Your blood pressure increase. Your heart rate increases. Your blood flow decreases due to narrowing of the arteries, which could form blood clots leading to a stroke. You could develop Type 2 diabetes. Your sleeping patterns aren’t up to par so you aren’t sleeping through the night which effects your mood and your energy levels. Your energy levels are so low, you could develop sleepiness during the day which effects your work habits.

But here is the light at the end of the tunnel: Your start reaping the benefits of exercise the SECOND you start exercising. Your heart rate, stroke volume and cardiac output all start to increase, creating more blood flow through your body. Your blood starts flowing through your body. Your blood delivery becomes more efficient, your heart rate and blood pressure go to moderate levels after  you finish. Your perception of well being and self concept increase and anxiety and depression decrease.

And you don’t have to get out and run 6 miles to feel these effects! Your body starts adapting and benefiting from ANY physical activity. If you start walking around the block, you benefit. If you park farther away from the mall, you benefit. If you take the stairs rather than the elevator, you benefit. Start BENEFITING!! There is no better time than right now to get in the best shape of your life, and possible start saving your life.

“Sorry man, I can’t hit happy hour with you. It’s Thursday which means I need to work my supraspinatus at the gym tonight.”

I am a firm believer that results can be very simple to achieve and the biggest thing that does not produce results is the lack of action. There are many trainers out there that are focused on trying to show you they know the human anatomy rather than showing you how to get results. I am sorry, but those exercises to work your rotators cuffs really are not going to get the results you need, unless you are an athlete or a bodybuilder. In the same manner, trying to work the 3 heads of the tri, or the 4 muscles of the quad, or the inner muscles of the abs, won’t really get you the results you need. Yeah, they will produce some results, but how many hours do you want to spend in the gym? Are you really going to dedicate a whole gym session to the quad? Unless you are body builder, the answer is no.

Most people don’t want to spend hours in the gym to get results. Let’s face it, if someone created a workout plan that got you in the best shape of your life in 5 minutes, you would buy that right now. Sadly, there are no plans that I know of that will do that (that work).

So what is the next best thing? Focus your weights on large muscles. These include calf, quad, hamstring, back, back, shoulders, biceps and triceps. That is really all you need to get a good workout.

And when you work out big muscles, just workout the big muscles! You don’t need to do an Arnold Press, lateral raises, front raises and bent over lateral raises to feel the burn in your shoulder. That is honestly just overkill. Grab a weight, and lift it 12-15 times over your head, rest, do it two more times. Move on to the next muscles. Like I have said before, it isn’t rocket science.

Get in. Blow up. Get out. Stop focusing on the little details and you will produce bigger results.

I am going to reveal a secret in the health industry. This secret is so shocking, that people try to keep it hidden for you. Fitness professionals hide this so they can sell you things you THINK you need.  This is the code, the science if you will, behind the ultimate healthy lifestyle. People try to tweak this code in order to get the results, but there is only one true formula to get great health. I can’t believe I am revealing this, but I feel it needs to come out. Ok, here it goes, the big moment. The scientific formula behind living the healthiest life possible, are you ready?

Eating Healthy + Physical Activity.

Yes – that is the formula. This is the secret to living the best life possible. A lot of people try to tweak this formula. They tell you that you need to lay off carbs. Or go high protein. Or go extremely low calories. Or they tell you that you need to do high intensity training. Or squats and deadlifts. Or 1000 crunches. And some have found tweaks that yield results…for a little while.

If you really want to make lasting health changes to your life, stick to the science. Eat healthy. Be active. It really is that simple. You don’t have to eat special foods! Just know what you are eating. Stay away from processed, get plenty of fruits and veggies and lean meats and drink plenty of water. Do SOMETHING everyday. That doesn’t mean you need to go run 10 miles at the gym, or be put through an extensive training program. Walk your dog. Walk with your significant other. Take the stairs. Park farther away. Take an extra lap around Target. Do jumping jacks during commercials of your favorite show. Or turn off LOST and go take a walk.

Now, I understand that if you have health issues, there will need to be tweaks and tunes to this formula. But this formula is the basis for every formula. If you need to lose a few pounds, or just live healthier, eating clean and getting physical activity in will do the trick. But here is the kicker – YOU HAVE TO DO IT! You need to make the conscious choice that you are going to take a walk everyday after work, or whenever it is. I can share the special rocket science with you, but ultimately it is up to YOU to take your health into your own hands and make a change. YOU can do it. I can help. Email me with questions, concerns, anything. info@nintemanfitness.com

You just get off of work. You are hungry. You know you should take the time to cut yourself some fresh greens, and some veggies and make yourself a nice salad. But you are tired because you just worked a long hard day, so you reach into the freezer, grab a Lean Cuisine and throw it in the microwave because it is quicker and easier.

We live in a world now where convenience sells – It is a microwave society. People are busy then every, running around, picking up kids, dropping off kids, going to Yoga, going to baseball practice, tweeting, facebooking, and whatever other things people do. People, in general, are looking for the fastest, easiest way to get things accomplished. And when you are tired, you really want to get a great tasting meal for the least amount of time possible.

Our Microwave society is what is making us have the highest obesity rating in the world. Since we are always looking for convenience, we never do what is optimal for our health. And I don’t blame you. There are times I get home from a full day of work and school and just want to relax. And sometimes I do. But if you really want to make good choices, you need to work hard.

Sadly, living healthy isn’t easy. You need to have self discipline and dedication to know that no matter how tired you are, your health depends on you making that rice and chicken, or that salad rather than that Lean Cuisine. But you need to realize that every time you take the easy route, you are not taking it easy on your body. Your heath is important to your livelihood and is worth taking the time and effort to ensure that you get the healthy food that your body needs. Get out of the Microwave society and start living healthy.

I just signed up for a professional organization and they sent me a journal contain some great research that people have done. You know you picked the right career path when you truly get excited for reading research on the subject!

The article was something that I have heard before in school, but never seen the research. It finally hit me reading this research that I have to spread the word on it.

Most people that are overweight or obese cannot walk for 40 minutes consecutive. This is either due to joint problems, lack of cardiovascular fitness or an array of other issues. So they will get discouraged about trying to complete that exercise bout and more than likely won’t do it at all.

A study posted in the American College of Sports Medicine Journal of Health and Fitness says that by breaking that cardio up, you get the same exercise benefits as walking consecutively. So now you have no excuse. If you can’t muster up the energy for 40 minutes, or if your knee starts hurting after 10 minutes, doing four 10 minute bouts of exercise will yield the same exercise effects as walking continuously.

Now this isn’t a reason not to be lazy. If you can sustain cardio for the consecutive 40 minutes,  you will yield better cardiovascular endurance than only going 10. But if you are one of those people who need to start exercise because you need to change your life fast, but just can’t do the 40 minutes, BREAK IT UP!

I heard a story the other day from an instructor of mine. We were chatting about the subject of obesity and comfort foods. He informed me that people don’t notice what or how they are eating. They just eat. He told me this story (and let me set up this guy for you: He is an older gentleman, health FANATIC, type 1 diabetic, fit as a fiddle) when he was at a Super Bowl party. He got there and started snacking on chips, then pretzels, then had some pizza (mind you this guy is a health freak, and a diabetic, so he needs to watch what he eats). He capped the night off by having some ice cream. He had his ice cream in a bowl and start chatting with someone, next thing he knows, he looks down and his ice cream was gone. He said out loud “what happen to my ice cream?”. He knows he ate it, but he was not aware of eating it, nor was he aware when he easily snacked on all the great good that usually accompanies a Super Bowl party.

How many times has that happen to you? I know it has happened to me quite a few times. So why did I tell you this story? I want you to know it happens to everyone! And I can sit here all day and try to tell you to be conscious of what you eat, and more B.S., but the reality is things the the above are going to happen. Don’t let it spiral you!

Take a bad day, a bad weekend, a bad week, whatever, put it behind you and keep moving forward! And for crying out loud don’t sit there and tell me you are going to diet around the holidays! Holidays are time to celebrate something. Good people, family, food. Enjoy it! Don’t be that person who doesn’t have a hot dog because they are on a diet (unless you are on special orders from a doctor – always listen to doctors!). Enjoy the holiday – just don’t have the holiday follow you into the next day, or next week.

Think LONG term with your eating habits. Like really long term – the rest of your life long term. You cannot tell me that one family BBQ, or one thanksgiving weekend will destroy your eating habits for the rest of your life.

As always, email me with questions/comments/concerns, or leave a comment. I will get back to it.

Most people take their breathing for granted. Our body is smart enough to keep us breathing without us really thinking about it. If we had to try to concentrate on breathing, and having our heart beat, while we think, walk, or really do anything else, our mind would go into overload. Are you breathing? Of course you are, but have you ever really noticed your breathing?

I am guessing the answer to that is probably not. But you should.

When I say you should, I am not talking about just sitting in your cubicle and saying “Yes – I am breathing”. What I want you to do is truly feel yourself breathing. And here is how to do it.

Once a day (or more if you can), really focus on 10 consecutive breaths. If  you are at a place where you can, close your eyes while you do this (obviously don’t do this while driving!). Take 10 slow, deep breaths. Why you do this, think that you are letting in oxygen into your system, which is vital to life and letting the bad CO2 out. Focus on feeling the cool, clean oxygen into your mouth, and the hot, dirty CO2 out. Corny I know – but trust me, this will help you consciously know you are breathing if you can visual something like that.

So why focus on breathing? Well, the biggest thing is this is a great way to relax. If you feel yourself getting stressed out, focus on your breathing. 10 slow, deep breaths will help you regulate and even out your breathing, which will help you to relax. Another reason is the body/mind/spirit relationship in regards to your health. Breathing is something that we do naturally, but is a HUGE part in the functioning of a body. So why not take the time to realize what your body is doing. This will help develop a sense of your body that most people don’t ever develop.

All I ask is that you try it for 1 week. 7 days, and see how you like it. Once a day, take those 10 breaths, focusing on breathing deep and slow and let me know how you feel.

Having goals are the best way to get the results that you want. But most people do not set the right goals, which leads to most of the time not attaining your goals. New Year resolutions are a great example of this. People make goals in haste without actually sitting down and planning out what they want and how they are going to get there. Anyone can make goals. But can you make a plan to achieve your goals?

Here are a few ways that you can set your goals and accomplish them.

1. Choose your direction - Really think about what you want. Is it to lose weight? Be more active? Eat Better? Become an athlete? Drop your 5k time? Become more flexible?  Notice I said find a direction, This isn’t your final goal – this is the direction that you are going to be headed. Think of a direction and write it down.
2. Choose Your Goal – Now that you have a direction, choose your specific, attainable goal. If losing weight is your direction, how much? Make sure it is attainable. If you need to lose 70 lbs, setting your goal for 70 out of the gate may not be the best idea. Set it for 30, and then reset when you hit it. If you have to stare at that big number, you can get discouraged. If your direction is to be more active, set a goal to be active 5x a week. If is to drop your 5k time, set the time you want to run.  Make sure that for your goal, it is specific, and it is hard enoug that it will make you work, but make sure it is within reach. When you have your specific,reachable goal in mind, write it down.
3. Now Get MORE Specific: Ok so now you have a goal. This is your long term goal. This is the end result that you want to see. Now set a short term goal. Again – specific and reachable. Set a goal that is going to help you reach your long term goal. For example, if your long term goal is to lose 30 pounds, set a short term goal to lose 1-2 a week for 15-30 weeks. If your goal is to be active 5x a week, set a goal to go to the gym 2x a week and walk around your block 3x a week. If your goal is to run a sub-18 min 5K – set a short term goal of 2x long runs a week, 2x speed works a week, and 1x hill works a week. Again, once you have your short term goals, write them down.
4. Now Get EVEN MORE Specific: Now write your immediate goals. What things are  you going to do RIGHT NOW, day in and day out to help you reach your long and short term goals. If your goal is to lose weight, what things do you need to do day in and day out in order for your to lose that 1-2 pounds a week on your way t0 your 30 pound goal? If you want to be more active, what do you need to do day in and day out in order to hit the gym 2x a week and walk 3x times a week on your way to be active 5x a week? If you want to run a 5k, what things do you need to do day in and day out that will get you to hit your workouts everyday on your way to a 5k under 18 minutes? Again, get more specific and right them down.

What you should have at the end of this is a game plan on how you will accomplish your goals. Now go out and hit these goals! If you need more help or direction on any of these sections, feel free to email me at info@nintemanfitness.com and I will help you set your goals in motion.