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 preach results here. Reading how to workout is great, but actually doing the workout gets results. Knowing what to eat is great. Actually eating clean gets results.

Want another way to get results? Be Honest.

Don’t lie to yourself. If you didn’t eat good, don’t try to tell yourself otherwise. Just eat better. If you didn’t workout because you were too lazy, don’t try to make excuses up in your head like you will work double hard tomorrow, or you couldn’t because you are too tired, be honest with yourself that you just couldn’t get yourself to the gym, then get yourself to the gym.

Being honest with yourself allows you to know what you are doing. If you lie to yourself and try to make up excuses, you can literally trick your mind into believing it and guess what – no results. But if you are honest with yourself about your workout and eating habits, and truly tell yourself why you are not working out, or why you cheated with the chocolate cake, you will start to notice the trends and patterns that lead to those habits and you will be able to kick them quicker which leads to results.

Honesty = results. Get honest – get 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

I am a firm believer in “aha” moments. Most times, it takes one instant to realize something big enough to make a lasting change. I had mine in college.

I was a sub 5 min mile entering into college. I didn’t keep up my working out when I entered college. The freshman 15 hit me a few times and I very quickly got out of shape and overweight (a little over 200 pounds for my 5’10″ frame. I was running late for a class one day and had to park in the bottom parking lot at San Diego State University. The only way up to the campus was climbing a significant amount of stairs. I finally found a spot to park, checked the clock and had approximately 2 minutes to get to class. I started running. I hit the first of many staira, no problem – I got this. Half way up I was walking. When I reached the top, I had to sit down because my heart was beating out of my chest and I couldn’t catch my breath. Needless to say I was late to the class. As I sat there trying to catch my breath and bring my heart rate down, I kept thinking “what am I doing? How did I get like this? I am a fitness and health guy and I can’t climb stairs? How am I suppose to preach health and wellness if I am overweight?”.

That was my “aha” moment. It was at the moment that I decided to turn it around. I start working out, eating better, dropped weight and changed my entire lifestyle so I can now talk the talk while I walk the walk.

Most people need that “aha” moment. Some people it is waking up and realizing you cannot see your feet because your belly sticks out. Others it is sitting in the doctors office with the doctor telling them if they don’t lose weight, they are going to die from Type 2 diabetes or heart attack.

It is my opinion that in order to make a lasting change, people need to have that “aha” moment. If people don’t have that moment, they just go through the motions. The implement changes that don’t stick. There is something psychological about an “aha” moment that makes you want to make a change. This is how you will make a change. Sure, you can make changes without an “aha” moment. Those people are determined to make a change. But I bet if you chat with most people that make drastic changes, there was something in their mind that clicked.

Dig deep down inside of you an find your “aha” moment. Find that one thing that makes you realize that you need to make life long changes in you life, whether it is to lose weight, live healthier, or change a bad habit. If you acknowledge the issue (the “aha” moment”) you will be able to find the determination to actually make the changes stick.

You hear it ALL the time in the media. “BEAT THE BATTLE OF THE BULDGE!”. I don’t give a crap about the battle, I want you to win the war.

A general doesn’t care the result of the battles as long as he won the war. The battles mean nothing, but the end result means everything. What is your end result?

Your end result should be a life full of health and longevity. One bad weekend isn’t going to lose the war for you. You may lose that battle, but who cares about that one battle? Focus on your end goal and know you can enjoy Sunday BBQs with the family. You can enjoy Super Bowl. You can enjoy the holidays. But moderate it. Lose the battle, don’t get massacred. Stay focused on your long term goals to live longer and be healthier.

Now I am not saying you can lose EVERY battle and still win the war. If you lose every battle, you lost. As long as you win more battles that you lose, you will win the war. Moderation in everything and everything in moderation. Go enjoy yourself, but know overall, you need to eat cleaner, healthier and get your physical activity in.

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.

2009 is coming to an end.  I hope that you took every advantage of every situation presented to you last year and that your next year is your best year yet.

2009 was a great year for me personally. I learned quite a bit throughout all my experiences this year. I am going to share what I learned in hopes that some of what you read here sparks a fire within you and you take the information and run with it.

• Never judge people by their looks. Yes, first impressions are crucial, but they are not everything. See Susan Boyle.
• Never let anyone tell you that you cannot do something. If you want it bad enough, you can do it. You are more powerful than you know. Again – see Susan Boyle (and I swear that is the last time I will mention her!)
• Be genuinely you – You cannot try to be something you are not. It is fake and people can see right through it. Plus – why would you not be proud of who you really are? Let people connect with you as  you, instead of someone else.
• Be a big deal – If you don’t think you are a big deal, no one else will.
• Invade peoples personal space – People for some reason are afraid of being close to other people. Reach out and give someone a hug when they least expect it. They may think it is weird, but it will make their day.
• College is a complete waste of time. Needed? Yes, because every job wants you to have a piece of paper saying that you sat through 4 years of classes that relate to nothing for the job that you are applying for and now you are $20,000 is debt.
• Having someone by your side who supports you and all your crazy ideas is one of the most important thing to have in your life. If you have someone like that, make sure you tell them how much they mean to you everyday.
• Reading books and RSS feeds are a great way to find information. However, it will do absolutely nothing if you are trying to accomplish something. They only way to get stuff done is to take massive action and actually try it. I would rather try and fail rather than not try at all.
• Self helps books will not change your life. Motivational speakers will not change your life. I will not change your life. Only YOU can make the choice to change and take the action needed to change. All self help books and motivational speakers and I can do is give you advice, tips, tricks and point you in the right direction. The rest is completely up to you.

It is also up to you to take this advice I have just given you. You can use it, or throw it out. It is your choice. Only you can make it happen.

Regardless of if you use this list or not, I hope that 2010 is a great year for you.

There are times in my life as a fitness professional where I come across someone who is so inspiring, talking to them gives me goosebumps. I had that conversation today.

I am taking a therapy class on how to work people back from injuries. I had a gentleman very close to the same age as me (mid 20s). He was in a car accident in his teen years and was the only one who survived out of the entire 5 people in the car. Even though he was alive, he was in really bad shape. Years later, he is making great strides in improvement and went from having no mobility through his entire body, to having complete movement in his entire body, except his lower legs.

I had a great conversation with him today on CAN’T vs. WON’T and how they are used in the English language. CAN’T is a shorten version of CANNOT. If anyone should say this word, it is the gentleman I am working with. However you will not find it in his vocabulary. WON’T is a shorten version of WILL NOT. Again, a word my client does not use.

However, too many people use the word “can’t” and “won’t” that should not use it. First, no one should use the word can’t. If a guy who physically CAN’T walk without help doesn’t use it, neither should you. In no way, shape or form.

Second, you CAN do anything if you are willing. Most people that say “can’t” really mean “won’t”. “I can’t run for 20 minutes on the treadmill”. YES YOU CAN! You just are not willing to. You will not. You won’t. You can do anything you put your mind you. You hear that over and over again. Don’t be afraid to fail. Try Try and TRY AGAIN! Remove Won’t and Can’t out of  your vocabulary. Try and Do. Those should be the words you use. If you try and do not succeed, at least you tried. Saying you can’t do something is a cop out in my mind.

Yes – I said it.

You should not make any new years resolutions. If you have a list of things that you are planning on keeping or change in the new year, don’t do it.

Why am I telling you this? Isn’t the new year a great way to start fresh? Yes. It is a great way to start fresh. But what happens every single year? You set these resolutions on 90% of the time, they last for one month, and you are making the same resolution at the end of the year! It is a vicious cycle that needs to stop.

So instead of making new years resolutions, make “right now” resolutions. There is no better time to decide what you want, take massive action to accomplish it than right now. Don’t wait until the end of the year. You are only setting yourself up to not follow through. You are changing something and making a resolution mainly cause everyone else is. If you decided to change right now, or get something accomplished right now, you are truly doing it for yourself and the changes and accomplishments will stick more.

So make a commitment to yourself and make a right now resolution and start changing!