Happy Tabata Tuesday!
I want to give you the best concepts to help you achieve your fitness goals without any additional cost, time but maximum effort within 20 minutes. Below are 10 of the best Tabata practices to springboard your success.
10 Tabata Best Practices
To get the most out of your intense and highly effective workouts, here are some tips and guidelines to follow:
- As part of the original protocol a 10 minute warm up and 5 minute cool down is highly recommended.
- Use full body exercises that engage many muscle groups.
- Feel free to use free weights, bodyweight, weighted vests or ankle weights as this will increase intensity.
- Go all out in the 20 second intense intervals, never slow down, and push yourself to the limits.
- Except to be gasping for breath, literally gasping, this is where you want to be.
- Make every attempt to find your breath in the 10 seconds of rest, good luck.
- Cool down for at least 5 minutes.
- Prepare to get really sweaty.
- Don’t give up if the first, second or third time you do a Tabata routine you feel like you want to die or throw up or you can’t finish. This is typical.
- Don’t give up if the fourth, fifth or sixth time you think you can’t do this ever again. You can, you will, you should.
I hope this provides some clarity for you to focus on accomplishing your goals. If you need some additional direction or want clarity about how to defeat your fitness “pleateau”, contact me here for a free strategy consultation.
Yours In Success,
So, this past weekend was just about the end of me.
It started on Wednesday that things just were not in sync. For all of my efforts of meeting with an executive within the Victory Nutrition organization, to some things happening with my kids at their school, nothing seemed to be going right.
During this stretch, my business was going through a bit of a lull and processes just seemed off. I was quite frustrated with…well everything! It is the first time in a very long time that I just felt like I wasn’t in control. The negative thoughts started to roll in – they saw an opening. My primal underman first asked: “What are you doing this for? Why fight and struggle to educated people? If they don’t get it, it’s their fault. You’ve paid your dues, understand and can go further without dead weight and a heavy burden…forget them!”
Speaking frankly – this depressed the shit out of me! Yes me….depressed. Think I’m lying? How many tweets did you see from me Thursday thru Sunday? Facebook posts? My Webcast had to be cancelled on Thursday. I was in the toilet as far as my motive and conviction to continue on this road that I have been on for the better part of 6 years. So I did what some with less insight to these bigger questions do….I crawled up into my bed and watched tv. Yep…..me and the bed and blu ray high definition!
There I stayed with the exception of picking my kids up from school and those chores that are required. Short of that, I wasn’t much use to anyone let alone myself.
Saturday, my mood was actually slightly better but not much. I spent the bulk of the day trying to figure out what I was going to do with the rest of my life. Yes, you read that right, I had subconsciously already decided to move on. My paradigm had completely switched just like that!
Then I began to think about how I got started in fitness. Ordering my grappling mats and dummies from Combat sports International for my home gym. Training endless hours and believing in myself when nobody else did. Reading up on foods and exercises that provided the best results. Requesting a personal trainers certification manual from the National Federation of Professional Trainers (NFPT) and International Fitness Association (IFA) – I ended up getting certified through both associations. Understanding that my purpose wasn’t so much about mixed martial arts, but more about helping others understand their potential. My jiu jitsu training suffered many years because my focus was on my personal training and nutrition certification and starting a fitness business. Then I had the notion to open my own gym…
By Saturday evening I understood how badly I allowed myself to get, but also how freakin strong I was mentally! I started out on a quest to help others with their fitness, nutrition and the conditioning of their minds to withstand anything that wasn’t in alignment with their dreams and goals. Now the question was: “What’s my next move?”
So enter Sunday, a day devoted to the LaRochester men, my son and I. What do you know, he wants to watch Transformers – wow big surprise! I get him off Power Rangers and now addicted to Transformers! – Talk about can’t catch a break! Well, in one of the movies, there is a point where the character “Sam” has to revive Optimus Prime with the matrix of leadership. It is his will and belief in the “ideal” that somehow all will be done because he won’t quit until Optimus is revived! That was the spark or thing to snap me all the way back. See, when I write posts to you, it’s not that I am superhuman…I have my days and moments as well. It is always how you recover and gain clarity on the things that will truly define you by pushing you further to accomplish and persevere or bury you where you stand.
I want you to know that if I can look within myself and understand that my “feelings” almost caused me to make a huge mistake, you could be doing the same in your life as well. Take your time and get clear on why you would continue to do – or not do something. Be sure that it is rational and not emotional…there is a huge difference. Keep your feelings on the surface and make an informed decision about your life’s work. These are the times to know what you are made of and what your contribution to society is. If you have a quality let it define you…whatever it is. I almost quit on my quality of devotion to helping others because of my feelings. Be thankful for a strong mind to keep you in the game even when you have one foot out. I am deeply thankful today.
Thank you for reading. Have a great week!
Today I want to share a simple idea that can cause massive change and take you from suffering to becoming an ultimate winner in life. Whenever you feel like life is not producing the results that you desire, there is one primary reason for this – you. It can be a number of things:
You haven’t taken action beyond your comfort zone
Busy pointing fingers at others not supporting your aspirations
Lacking motivation and a true plan to accomplish
Waiting for someone else to do the work for you…
You get my point right?
Listen, no matter where you are in life, you can change it. I want you to close your eyes and first picture your ideal reality. Now I want you to imagine that reality unfolding. You need an ever-present imprint of that vision.
Do you have it? Great!
Now, channel your efforts to completing this ONE thing that will change your current reality…ready? Here it is….
The iteration – or your present mental paradigm is not producing the results that you desire. The only way to accomplish and achieve is to have an interation of yourself that is ambitious and has the “vision” to produce the reality and outcome that is nessasary for you to win in life. No exceptions, no excuses, NO SETTLING FOR LESS THAN YOU DESERVE! If the next iteration resorts to a lazy, pointing fingers position….you guessed it – fire them too! Just realize that you can become whomever you truly desire to be. If you want it bad enough and all of your energy is placed in that direction allowing nothing to deter you – YOU WILL WIN. It won’t be easy, but the rewards of life and accomplishment will be more than worth it!
Once you fully understand who you are, and more importantly who you can ultimately become, the world is no bigger than a piece of clay in the palm of your hand – you can make it and mold it into whatever you wish. I will leave you with something that you should read a couple of times this weekend to reinforce what I have provided you. Here it is:
The Captain of the gate:
“To every man upon this earth
Death cometh soon or late.
And how can man die better
Than facing fearful odds
For the ashes of his fathers
And the temples of his gods
Horatius at the Bridge (Click to the left for the entire work)
Thomas Babington, Lord Macaulay (1800–1859)
Have an awesome weekend!
Yours In Success,
A positive self image is one that we should all strive for. This is when you know yourself and who you are. You have a very true perception of your size, shape, and weight. You see yourself as you are in the present. You accept yourself, even though you may be overweight. You believe in yourself and love yourself while still striving for something better. When you have a positive self image, no time is spent obsessing about food, weight, calories, exercise, etc. You are proud of who you are and feel comfortable in your own body.
Many people that suffer from binge eating disorder do not have positive self or body images. Instead, they have very distorted images of how they see themselves. Here are six ways to create a positive self image for yourself.
1. Create a list of people that you admire. Write down why you admire each person. As you are writing the characteristics you like, take notice of what you are writing down.
For example, let’s say that you have a high regard for Donald Trump. Your list might include his ability to bounce back from near bankruptcy to reclaiming billionaire status, his willingness to support what he believes in, and his strong character that went for success no matter what background he came from. You do not admire “The Donald” because of his looks or hair for that matter; you admire him for the difference that he has commanded in the world. For his contribution to society. How he has touched and changed so many lives.
2. Remember a time in your life when you felt great about yourself.
Travel back in your life to a time when you were happy with your body. Maybe this was high school or college. Whatever the time, just close your eyes and remember how you felt. Let these good feelings radiate within you.
3. Write down what you like about yourself now.
Take out a piece of paper and write down everything that you like about yourself: your legs, your eyebrows, your smile, your hair, etc. The key here is to focus on the likes of yourself instead of the many dislikes. Start appreciating what you do like about yourself. This will make you feel better overall.
4. Notice how you carry yourself when you walk.
Do you walk with your head down looking at the ground? Do you slump your shoulders? Perk up! Start walking and making eye contact with people. Hold your head up high. Walk with your shoulders held back.
5. Start exercising.
If you haven’t exercised in a while, start off slow. Go for a walk outside on a nice day. If you are used to exercising, keep it up and change up your routine so that you don’t get bored. When you exercise you begin to feel good about yourself, even if it is for 15 minutes. Start off slow and work your way up.
6. Hang out with positive people.
Take a look at the people closest to you. Are they positive or negative people? Chances are if they are negative this attitude will reflect on you and your attitude. Try to limit your time with any negativity as this will only make you feel bad about yourself. You will focus on the things that you do not like about yourself.
Start feeling good about yourself and learn to accept yourself. Little by little you will notice changes that have occurred. Learn to be on your side instead of always being against yourself. Put your shoulders back and quit thinking about what you’re not. Love the person you are and the person that you are becoming.
Take action on the steps above and see how great you can make yourself!
Yours In Success,
Good Evening WP! I am really glad that I have a blog and I am not updating a video log because my voice has to recover from a very enthusiastic win by the New York Jets over the Patriots 28-21. As a native New Yorker, I would love nothing more than to actually see the Jets win the Superbowl in my lifetime! Hell, if the Rangers could break the drought in 1994 of 54 years, so can the Jets! That being said, onto the other news of the day:
I have to say that I am a bit bothered by the lack of action by the community at large. Yet, I have not lost my way nor have a lost an ounce of passion to get people into the best shape of their lives. Needless to say, I did not receive the magic number 30….nor 20, not even 10. Hey, you never know unless you try and that’s what I did…tried something a little different. That’s alright, because unlike many in our society that take a chance and fail and throw their hands up, I don’t. I say: TRY AGAIN AND AGAIN UNTIL YOU SUCCEED! So, I will open up this offer to the 30 people that are committed to themselves this year. Those that want to get in the best shape ever and stay in shape. Individuals that are ready to step outside of the norm and comfort zone and try something different and allow someone else to control their diet and fitness needs. My goal is transformation and not just exercise. I have never been more dedicated and ready for action than I have been over the last year. Since I have started Jeremy’s Fit Club, I have two goals: One is to assist, educate and help the minds and bodies of as many people in Jacksonville to be healthy and productive and make better lives for themselves. The second is to work to help stem the growth and work to erradicate diabetes.
Alright, off the soapbox for the night! With tomorrow being the beginning of yet another outstanding week I challenge you to look at your life in a constructive manner. Take the hard measures and steps to correct and change those things that need to be altered. Start tomorrow and make each day a better day for yourself and everyone around you. We can never improve our situations or environments without improving ourselves first.
Have a great night everyone and I will talk with you again tomorrow.