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Add An Umbrella
One of my closest friends, and client for the past four years is the incomparable singer/song writer Jillette Johnson. Since I’ve known Jillette, she’s been patiently waiting for time to catch up with her immense talent, in terms of exposure and the right recording contract. After passing on opportunities that weren’t right for her, including a spot on NBC’s The Voice, she finally accepted an offer that she felt was worthy of her commitment. Shortly after the initial excitement settled there seemed to be some unresolved issues that threatened the deal and the dreams of her first big album. As we discussed the issue the best advice I could give her was that, maybe the conditions don’t have to be perfect. If this was something that she really wanted and was ready for right now, maybe she shouldn’t wait for the conditions to be perfect before agreeing to the terms. Otherwise, she may very well be waiting for the rest of her life. In the end, after clearing up a few miscommunications, negotiations proceeded and we can all expect her first single in June and an album to follow in September. Trust me, you don’t want to miss it!
So often we are stifled by the conditions that surround our circumstances. As a trainer I’ve heard my fare share of excuses. I’ll start exercising again when the weather turns and it’s warm outside. I’ll start working out when work dies down and my schedule clears up. I’ll hire a trainer, I just want to get in better shape first (that’s my favorite). Personally, on those days when it’s pouring outside, I don’t even want to get out of bed, but let me save you some trouble, there are no such thing as the perfect conditions, and if you look for excuses to focus on, they’re not hard to find.
Stanford psychologist and author, Carol Dweck studied the affects of depression on college students. She found that in February and March as winter lingers, work has piled up and relationships are often frayed, depression peaks on college campuses. Some students shut down and let everything slide, focusing on their problems, setbacks and overwhelming circumstances. Others, although feeling just as miserable held on, and where depression abounded, determination abounded more as they took action to confront their problems, focused on progress and emerged from the season with their lives intact. This way of thinking gave them a decided advantage over those peers who more or less threw in the towel.
Don’t wait for the April shower’s to stop before you get out and live life. Grab an umbrella and go. When time is lost, it can never be recovered again, so act now. I think you’ll find that action has a way of clearing up the conditions and calming the turbulence that surrounds.
ADD FUNNY
For the passed couple of years I’ve had the unique and enjoyable experience of training Russell Brand. I’ve never met anyone with his genius and kind hearted charm (ADD CHARM may eventually exist; we all could learn a few things from the English). He’s had a well publicized, troubled past, however his present consists of what could be considered an addiction to wellness. Whether it be Transcendental Meditation, Yoga, Kick Boxing, Strength Training, Running or Vegetarianism, he’s fully committed to healthy living these days. Over the summer of 2010 we worked particularly hard for his role in the remake of “Arthur”, at times training on set, in a trailer, in between takes. I mean check out that super defined physique and those chiseled abs in the photo above from the film. He’s ripped! (it should be noted, I did NOT train Luis Guzman, also shown). I’m happy to say Russell has become a good friend, and I’m quite certain he’ll be around for a while, keeping us all laughing and entertained. Check out his new late-night talk show on FX this summer, Strangely Uplifting. From what I know of Mr. Brand, it’s sure to be a hit, and deliver on its title’s promise.
Add Compound Movement
When it comes to strength training and results, not all exercises are created equal. Those exercises that use the most muscle tissue will affect the most change. Full body, combination and compound movements are an important part of any body transforming program. A compound exercise is one in which the range of motion requires movement through two or more joints (i.e. pull up- shoulder and elbow joints), as opposed to an isolated exercise, in which the movement occurs only through one joint (i.e. bicep curl- elbow joint). It makes sense to me, that if your goal is to change your body, using as much of your body as possible is the best way to do so.
Because compound exercises use larger amounts of muscle tissue, they require a higher level of exertion to perform. All of these muscles have need of oxygen to do work, thus elevating the heart rate and burning more calories. Multi-joint exercises are more functional in that they are more closely related to the synergistic way our bodies move in everyday life (pushing, pulling, sitting, standing). Building functional strength is an important component of a well rounded routine. Exercises that engage larger muscles and more muscles have a positive metabolic response, eliciting an increased production of testosterone and growth hormone. Both of which affect the physique favorably, promoting lean muscle and lower body fat. Compound exercises are also more time efficient, taxing multiple muscles or muscle groups at once as opposed to the time it takes to single out specific muscles with isolated movements.
Some of the best traditional compound exercises are: the squat, the deadlift, the bench press or push-up, the row or pull-up and the overhead press.
Lastly, here’s a trainer’s tip for using compound exercises to build bigger biceps. ADDing squats and pulling exercises to your program will improve the results you get from training your biceps. Weighted squats require the activation of so much muscle tissue throughout the entire body that they promote more hormone production than just about any other exercise. Pulling exercises like pull-ups, pull-downs and rows overload the biceps with resistance that would not be possible to attain from curls alone. The pay off of both of these compound exercises will enhance the results of your bicep development more than just doing curls until your arms feel like they’re gonna fall off.
Add Chocolate
I have an incredible sweet tooth, sometimes I fear, verging on an debilitating addiction. It’s likely I’ll awake in the dead of night with an uncontrollable urge to have a giant bowl of ice cream or fruit loops. So, I’m thoroughly delighted to report that chocolate is good for you!
There are many benefits to indulging in a regular dose of chocolate, most notable are the positive cardiovascular effects. Chocolate has been linked to lower blood pressure, lower cholesterol and a reduced risk of atherosclerosis. Chocolate is a plant based food, high in cancer and other disease fighting antioxidants. A Harvard study of the Kuna tribe from Panama attributed their much lower disease rates and longer life expectancy as compared to neighboring tribes to daily consumption of large amounts of raw cacao, to which the other tribes were unaccustomed. Other benefits include improved memory and brain health, and it also acts as an natural anti-depressant. So kick the Prozac and Zoloft and grab a piece of dark chocolate.
A couple tips:
1. I’m not talking about Snickers Hershey’s or Reese’s; stick to the DARK chocolate. Be aware and steer clear of added sugar and fat (avoid milk chocolate and nougat). Most commercial brands will be highly processed and unhealthy. Look for the more natural and organic choices, and if you like a little extra flavor, many times you’ll find options like sea salt, chili or ginger (all ok).
2. Even dark chocolate is high in calories. At most, 3-4 oz daily should be the limit. Always remember, at the end of the day, if you’re consuming more calories than you burn you will gain weight. Savor those morsels and enjoy them!
http://www.huffingtonpost.com/john-robbins/chocolates-startling-heal_b_825978.html
Add an Attitude
“B. A.” (Bad Attitude) Baracus from television’s The A-Team was a good guy with a “bad attitude.” He was known for his aggressive, confrontational ways and piles gold chains worn around his neck, fool. As with the character Mr. T portrayed throughout the 1980’s, your attitude can and will define you.
The benefits of a positive attitude are abounding, from increased happiness, energy and creativity to a stronger immune system and even a longer life. An analysis of 99 Harvard graduates found a strong correlation between positive attitude and good health. That being said, a positive attitude is a fairly broad term. So to be specific, I ADDvise ADDopting an expectant attitude. Whether that implies an overall optimism as far as your general outlook on life is concerned, or simply counting on the fact that you’ve put in the hard work, an expectant attitude will put you in position to reap positive results. American writer Orison Sweet Marden wrote, “The stream of plenty flows toward the open mind, the expectant mind. It flows toward faith and confidence and away from doubt. It will not flow toward a stingy, pessimistic, unbelieving mind, a fearing, worrying, anxious mind. We must keep the current open or the supply will be cut off. Your expectation opens or closes the doors of your supply. If you expect grand things, and work honestly for them, they will come to you, your supply will correspond with your expectation.”
ADD an aggressive, energetic, dare I say mean and nasty attitude to your bouts of exercise. Have you ever watched a powerlifting or strongman competition, or even the guy at the gym doing the things you wish you could for that matter? You will rarely witness one of these examples attempt a physical feat with a passive attitude. They’ll make sure to be “pumped up” for the effort, calling on something within to elevate their performance. Now, I don’t intend for you to have someone slap you in the face or the back of the head before each set of every exercise, but you WILL find it’s more affective to workout with an aggressive attitude. In other posts (ADD VISUALIZATION, ADD INTENT…) I’ve touched on the benefits of incorporating the mind more actively into your workouts. You’ll also find it beneficial to tap in to your emotions when you workout, channeling them as a source of energy for a boost in output.
The founder of analytical psychology, Carl Jung defined attitude as a “readiness of the psyche (the totality of the human mind, conscious and unconscious) to act or react in a certain way.” The word readiness refers to an approach or preparation, the preface to an action or a situation. Your approach to any charge in life can make all the difference upon the outcome. Your attitude is a choice, be aware of the attitude you choose and how it serves and sources you.
Related Article:
http://www.usatoday.com/news/health/2004-10-12-mind-body_x.htm
Add Root Vegetables
Root vegetables are the roots of certain types of plants; they are enlarged for the purpose of storing energy and nutrients… And then you eat them! Our earthly veggies are hearty and substantial, packed with vitamins, minerals and other nutrients; enriched from the soil in which they’re planted.
When it comes to these buried treasures, the choices are vast and varied in regards to the different kinds and their benefits. The following is a link to a site that lists some of the most common root vegetables and what they have to offer dietarily:
http://vegnews.com/articles/page.do?pageId=3125&catId=7
Be ADDventurous in your exploration and preparation. You may be surprised by what you’ve been missing out on. Here’s a simple but delicious recipes for a medley of root vegetables:
http://www.foodnetwork.com/recipes/wolfgang-puck/roasted-root-vegetable-medley-recipe/index.html
Root vegetables are typically low in calories and made up of both complex carbohydrates and fiber, providing long lasting energy and helping to regulate blood sugar levels. Get back to your roots. ADD root vegetables for nourishment and to feel more grounded, physically and emotionally.
Add Some Balls
Medicine ball training is one of the oldest forms of exercise in existence; it’s been recorded that Persian wrestlers used sand filled bladders to train nearly 3000 years ago. A well known tool of the boxer as well, Jack Johnson, arguable the greatest fighter in history, used a medicine ball as part of his training regiment, and just the same did most of the champions that followed. As exercise has evolved the medicine ball has remained, and become one of the most versatile forms of resistance to date. What other kind of weight can you lift, hold, throw and catch (without being a danger to yourself or the public around you)? Full body strength and conditioning exercises, sports specific training, ballistic training (throwing movements), stability training, core training and isometric exercises that are not possible with traditional weights can all be performed with the use of the medicine ball. The synergistic, multi-planar ways of medicine ball training torch calories and fat, keeping the heart rate elevated throughout the workout, while simultaneously targeting and strengthening specific muscles and muscle groups.
The following sites teach a variety of medicine ball movements:
http://www.menshealth.com/fitness/ultimate-medicine-ball-workout
http://www.build-muscle-and-burn-fat.com/medicine-ball-exercises.html
Some of my favorites are the Diagonal Chop, the Med. Ball Pushup and the 45° Twist (try them in a circuit).
ADD medicine ball training to your program, as a dynamic warm-up, in between sets of traditional exercises as an active recovery, as a full body circuit at the end of a workout to crank up the metabolism or at home as an entire workout unto itself. A medicine ball is the simplest home gym one could imagine. Be creative, exercise proper form and enjoy the rewards of your hard work.
NIKETOWN NYC
