I don’t think it’s earth-shattering news to you that Americans sit too much. Binge watching a new series on Netflix, sitting at your desk at work, and being on the computer all put us is a seated position more than we should be. We can adjust some of these things. Technology has helped by sending us reminders on our watches and phones that we should move or stand after we’ve been inactive or seated for a prolonged period. We can break up watching TV by taking a walk, but not everything is as fixable as that. Some jobs require us to be seated for long extended times. Accountants can’t work on your taxes standing. When your doctor comes into the exam room, would you rather she stands when speaking to you or sit? The research has said people feel better when their physician sits when they address them. So, what does all the sitting do?

     There is a name for what sitting can cause: upper and lower cross pattern syndrome. In the upper body, it’s created from poor posture and creates overactive and underactive muscles in the neck, chest, and shoulders. Much of this is associated with the forward head position. This can cause problems for the shoulders. Think about how you stand when looking at your phone. Lower cross syndrome is also a by-product of poor posture and can be characterized as overactive and underactive muscles in the lower body, specifically the deep abdominals, hamstrings, and gluteus maximus and medius muscles. This tends to create back problems for people. You may suffer from issues with one or both syndromes.

Awareness

     The first step is to know that there is a problem and that you need to address it. This can start simply by taking mini breaks throughout the day to stand with the correct posture. Months ago, I wrote about what neutral posture is and how to achieve it. If you missed the post here’s the link

https://jdfitness.liveeditaurora.com/blog/2023/11/09/what-is-neutral

Set an alarm on your phone to take a break for 5 minutes in the mid-morning, mid-afternoon, and before you go to bed to stand for 5 minutes with proper posture. Your goal is to maintain this as your default posture. I’ve had people fatigue while getting into a neutral posture. You want to strive to stand with good posture without having to exert excessive energy.

 Address the Muscle Tissue Quality

     Sitting is going to cause tight muscles and a fix for that is foam rolling. I nickname the foam roller “the poor man’s massage therapist”. Foam rolling should not be relegated only as part of your warmup before training. Foam rolling should be part of a daily self-care program. A common question I get asked is “what can I do at home?” I always suggest foam rolling. Five minutes of foam rolling for the glutes, hip flexors, and upper back can go a long way in reducing tone in overly tight muscles.

Train the Weak Muscles

     This is the part where a qualified trainer can help. One of the discussions I have with men is that we’re going to prioritize the muscles of your mid-back before we address the pectorals. Men tend to want to perform dumbbell presses stressing the chest area, when that’s only going to exacerbate the tightness of the pecs they already have. Many of my members will want to focus solely on their frontal thighs from an aesthetic perspective, but our program puts a heavy emphasis on strengthening the glutes, before we address the quadriceps. A professionally designed program will address the muscles you don’t see when looking at yourself in the mirror. Those tend to be the weaker muscles.

     It’s easy to advise people to stop sitting, but that isn’t realistic. A better stance is to adopt a few lifestyle changes that you can do daily that will offset the woes of sitting for too long. Take ten minutes to get 1% better every day.

     In 2014, when I was formulating the structure for our semi-private training, I decided on initially offering two workouts. I created Torch and TRX Flow so that I could offer variety and accommodate different outcome goals. Over the years, we’ve increased this to five different workouts. Based on initial demand, I composed a high intensity interval type workout with an emphasis on functional movement patterns (squat, lunge, pulling, etc.). This workout would cater to someone looking to reduce body fat, increase strength and improve mobility. I understood that the semi-private training dynamic must address the needs of the de-conditioned and beginner, while still challenging the needs of the advanced participant. To eliminate guessing with heart intensity, I wanted members to wear monitors. I opted to use Polar heart rate monitors, which we use to this day. The purpose of the heart monitors was solely for the benefit of the coach. It provided metrics and feedback which allowed a trainer to adjust exercises, duration, and intensity. This is valuable data and allowed me to adjust our training protocols and program design over the years. That’s the good. The downside was that it brought a scenario that people started to compare themselves to one another. Thoughts of “Why is my heart rate lower than hers?” and “How does he burn so many calories?”, started to form. If I had a dollar for every time I heard “The heart monitor is lying!”, I’d be a rich man. That’s the bad. But what does it really mean?

     When monitoring heart rates, there are some standards. People tend to walk around between 50-59% of their maximum heart rate. Maximum heart rate is determined by taking your age and subtracting it from 220. To use me as an example:

220- 53yrs. = 167

.50 (50% of maximum heart rate) x 167 = 84

.59 (59% of maximum heart rate) x 167 = 99.

Before exercise or activity, my heart rate beats at between 84 and 99 beats per minute on average.

     During moderate intense exercise, such as performing a TRX row or lunge with a kettlebell, my heart rate can increase to 142 beats per minute (85%). More intense drills such as pushing a weighted sled or riding the Assault bike can have me exceed 175 beats per minute (105%). Not all exercises are the same, and differing exercises are meant to have varying outcomes regarding heart rates. Lying on the ground performing a floor press with a kettlebell can be challenging over time, but since you are lying down and not having to support your body to stand, it’s common to see people experience a lower heart rate compared to a drill performed while standing.

     In the HIIT workouts at the studio (Torch, DVRT and Metabolic Disruption), I try to draft programs that will give the user a variance of 20% throughout the sessions. That means you have a low of 55%, peak at 75%, and average 65% throughout the workout. To accommodate for unique fitness levels, skill levels, and age, each of those can be plus or minus ten percent. I wish I could say that we should all be the same, but this is when I use my best Morgan Freeman voice and say, “God made us all different.”

     The final metric that the software provides is a total calorie burn. This is an approximation. Polar uses an algorithm using your age, weight, gender, and heart rate intensity. It can be off. We shouldn’t focus on that, but we all do. Early on, I appreciated that piece of data because I could compare outcomes between users which helped me create the workouts. Soon I observed it could demotivate some people. This is like waking up in the morning feeling refreshed, reading that your sleep tracker says you had a poor night’s sleep, and in response immediately feel terrible. At times like this, I believe the hardest muscle to train is the one between our ears.

     Technology can help shape behavior and can provide feedback, but don’t allow it to come at the cost of ignoring what you feel. No program or piece of technology is perfect. Keep it simple. Apply sound programs based upon research and evidence. Stay consistent and apply hard work. Regardless of what an app tells you, you will have superior results.

     I learned about Heart rate Variability (HRV) when I started to investigate methods and protocols to improve recovery from exercise. This led me to study and understand sleep and the role it plays in the recovery process. One of the metrics used when monitoring sleep is your HRV. HRV has been identified as a complex measurement of the variation in time between each heartbeat. We know that having a heartbeat that is either too fast, too slow, or irregular can be a sign of a problem. Using that thought process, you may assume that a steady heartbeat with no difference between beats (which is a low HRV) is the sign of a healthy heart, but you would be incorrect.

     You want to strive for a high heart rate variability, which means that there is a constant fluctuation in time between beats. Understand that this is measured in fractions of a second (milliseconds). An example is if your resting heartbeat is 60 beats per minute, instead of 1 second between beats you may have .8 seconds, then 1.2 seconds, then .9 seconds. This is not to be confused with heart arrhythmia or an irregular heartbeat. A heart arrhythmia occurs when the electrical signals that tell the heart to beat don't work properly. The heart may beat too fast or too slow or the pattern of the heartbeat may be inconsistent. A heart arrhythmia may feel like a fluttering, pounding, or racing heartbeat. Some heart arrhythmias are harmless. Others may cause life-threatening symptoms.

     According to several studies, high HRV seems to signal a healthy heart, because it reflects the heart's ability to respond quickly to rapid changes occurring throughout the body. HRV reflects your autonomic nervous system rather than your heart. This primitive part of your nervous system works on autopilot, regulating your heart rate, breathing, blood pressure, and digestion. There are two parts: one governs the stress (sympathetic or fight-or-flight) response. The other controls the relaxation (parasympathetic or rest-and-recovery) response. It’s a dance amongst the two responses. You want your heart rate to have the ability to bounce between dancing like Carlton from the Fresh Prince and Patrick Swayze in Dirty Dancing. 

In a healthy person, HRV should increase when your heart rate drops, as it does during relaxing activities such as reading or meditating. HRV decreases as the heart rate rises, such as when you exercise or are under stress. In fact, it changes constantly, both throughout the day and from day to day. But chronic stress, poor sleep, lack of exercise, and an unhealthy diet can disrupt the balance, and your fight-or-flight system can shift into overdrive.

     This past weekend I received my second dose of the shingles vaccination. It put stress on my nervous system, and you can see the impact on my recovery from the data of my OURA ring. The first picture is the day of the vaccination, the second photo is the day after, when my nervous system started to recover. 

     Here’s where it can get confusing. HRV is going to vary from person to person. There is no standard HRV variable and it’s highly personalized. The reliability of devices that track HRV such as the OURA ring, Apple watch, and Fitbit have been questioned. In closing, I believe by tracking your HRV you are more probable to make better and healthier lifestyle choices. That should be the goal. 

     Has this ever happened to you? You’re watching a movie that you have watched several times before. You know the movie well. You can recite lines of dialogue. A scene happens, there’s a comment or a subtle joke that never clicked prior to that moment. You get it now. That “Aha” moment. In this era, where our daily inputs are overloaded from emails, frequent text messages, and social media our brains can approach everything with a quick scan. We treat everything like a speed-reading course. That approach can carry over to everything, including how we perform our exercise.

     Nick Winkleman is a PhD and is the head of athletic performance and science for the Irish Rugby Football Union. I met him when he was in the states working for Athletes Performance training athletes in the NFL, NBA, USTA, and other professions. He authored a wonderful book a few years back titled, The Language of Coaching/ The Art & Science of Teaching Movement. I can remember reading it for the first time, and immediately ordering copies for all my coaches. Teaching people how to move is an art. It requires communication from the coach and concentration from the people who are being coached.

     It takes only a few moments for me to identify a trainer that has never coached anyone before. It isn’t a lack of knowledge or information. It can be years of learning solely in a classroom and the lack of practical experience that can have them tripping over their words and sounding confused. It’s my belief that the transition for a coach starts to happen when they start to anticipate the mistake of the participant. The magic of using the perfect cue that helps the person make the correction. Then, coupling it with feedback on what they should “feel.” The moment the cue used by the coach resonates with the person trying to perform the task can have a light switch turned on moment. It can almost feel like when you realized the character Bruce Willis plays in the movie Sixth Sense has been dead the whole time. Aha!

     For the person being trained, the challenge can be focus. Intuitively, we know that to focus on something means that we can’t focus on everything. This is why you stop talking to the passenger in your car or turn down the music as you approach unexpected traffic on a freeway. Thinking about the text message you received right before you started training, the appointment you have tomorrow at work, and what you’re going to have for dinner tonight can cloud the cue to “drive your hips back, like you’re attempting to tap the wall behind you.” As the adage goes, you can lead a horse to water, but you can’t force them to drink. At the studio we use simple cues to keep things, well, simple.

     People have not stopped moving, but they have stopped moving well. The evolution of technology has made our lives better, but it has come at a cost. Don’t believe me, just observe the average posture next time you’re at the grocery store. I’m not removed from this, as I write this post at my desktop computer seated for the last hour. My message to you is this. Slow down and think about what you’re doing when you train. Don’t adopt the approach of racing through to get to the next task. Stop to think about how you’re using your feet. Be mindful of your posture. Breathe! Be deliberate with your training. Remember, sometimes the best thing you can do is to slow down. You just might be pleasantly surprised when that exercise you’ve been doing for years finally clicks and you have that moment. That aha moment.

     I’ll see you at the studio.

     In the last month, I’ve had a couple of scenarios where understanding how exercise, alcohol, and  stress (environmental, emotional) affect my body allowed me to make decisions on how I should train. A few years ago, I purchased an Oura ring to monitor my sleep. I’ve written about this before. It was after reading the best-selling book by Dr. Matt Walker, Why We Sleep, that I understood the value of proper rest for optimal performance. During the last couple of years, I’ve observed how eating late and alcohol consumption can negatively affect my sleep. For example, my hours at the studio require me to eat late three nights a week. On those days I eat larger lunches and have smaller dinners. Regarding my alcohol intake, it’s allowed me to be more strategic about how much and when I decide to have a drink. This past Friday, I met a couple of friends for drinks, understanding that those two beers would have a negative impact on that night’s sleep and that I may want to avoid alcohol on Saturday. Overall, the one thing I have struggled with is listening to the feedback I get based upon my resting heart and heart rate variability (HRV). I’m in my 33rd year of being a trainer. Part of what makes me “Doug” is that I ignore what my body is saying and push through, even when I don’t want to. Contrary to what many people think, I’m like many of you, and have days that I’m just not in the mood to train. But have I done more harm in the past when I ignored the signs that I needed rest?

     Tracking your resting heart rate first thing in the morning is a good metric in understanding how well your body has recovered from the previous day’s stress. There’s a reason doctors check your pulse during a physical. What they can’t tell from simply checking your resting heart rate is the amount of time it took for it to lower during your sleep. Normal resting heart for adults can range anywhere from 40-100 beats per minute (bpm). Intense training, a late meal, elevated body temperature, or even thoughts and emotions, such as stress or excitement, can keep your heart rate up during your sleep. In one of the sleeping scenarios called the hammock curve, your body relaxes, and your blood pressure and heart rate begin to drop once asleep. Your lowest resting heart rate occurs near the midpoint of your sleep when the amount of melatonin present reaches a peak. As you wake in the morning, your heart rate begins to rise. The hammock curve is a sign that your body is relaxed during the night. This is what we all should strive for.

     A consistent elevated heart rate, or the Uplands, is a sign that your body is under strain, and can prevent your body from getting optimal rest and recovery. This happened to me while traveling a couple of weeks ago. I was in LA attending a conference and was suffering from an attack of seasonal allergies. My heart rate and body temperature were elevated. Add to the mix that I was sleeping in a foreign bed, and I woke up the next morning not feeling too energetic. I was planning to hit the exercise bike in the hotel gym that morning, but opted not because of the additional strain it would have put on my body. Exercise is usually my elixir for most ailments, but I chose not to use it in this situation and felt better about it.

     Another sleep pattern that tells you to take it easy is the hill pattern. This is when your resting heart rate increases right after you fall asleep. This is a sign of exhaustion. This can happen from going to sleep past your normal bedtime or from experiencing an exhaustive day. This pattern

shows the effects of increased melatonin- the hormone that aids sleep- and lower blood pressure. This communication from your body can serve as a warning of sorts, letting you know that you need to take it easy for a day. In the past, I would ignore this message, which would keep me in a negative trend of feeling beat over a period. I’ve learned to listen to what my body is telling me and align the intensity of my activities with what this data is telling me. In this state, I may still train, but I approach the workout not trying to hit any personal best that day.

     The moral of the story is that without tracking any of this I would have just stayed on my path of muscling through the day regardless of how I felt. Tracking allows me to adjust how I approach my daily activities. Understanding how backing off sometimes allows me to recover better for the long term is a better strategy. I’m not stuck on any particular device, but I do believe you should have something to track your sleep and daily recovery. Next week, I’ll discuss heart rate variability and the role that plays in recovery.

     I’ll see you at the studio.

     There is nothing more essential to our health and well-being than breathing. You take air in, let it out, and repeat 25,000 times a day. Yet, I will share that I have seen people struggle for air as they train. My first experience with breath work was in 2012 when I started training with Kettlebells. I followed the protocols of Pavel Tsatsouline, founder of RKC and StrongFirst Kettlebell certifications. Tsatsouline is considered the father of kettlebells and is credited with showing how they can be used for strength. During my weekend course on how to become an instructor, we spent the first hour discussing breathing and performing breathing drills. One of the drills we would later learn, and practice was how to maximize force. In order to do this, you must synchronize breathing with movement. I know at this point what you may be thinking, “Doug, I’ve got breathing down, I’ve been doing it my whole life.” My response is, have you been doing it well?

     In Raja yoga, it is said that the consistent practice of breathing exercises makes it possible for the practitioner to arrive more quickly at the state scientists call REM (rapid eye movement), which is the pinnacle of maximum relaxation. The average person experiences REM at some point during their nightly sleep, but many yogis can attain it within only eight to ten seconds. It is for this reason that many of the best yogis don’t sleep much – they are able to reach the REM state faster than the average person.

     The first step to improved breathing is a renewed integration between the three levels: lower, middle, and upper (belly, lungs, and rib cage). We need to bring these together as one unit in the breathing process – a process that comes naturally to infants and children. Breathing this way enables a larger movement of the diaphragm, thus providing a full and thorough massage of the internal organs. I tell people that they want to feel as if they are swallowing air into their belly. Using that cue brings the focus to the belly and diaphragm area. An example of improper breathing mechanics is to elevate the shoulders when inhaling which brings emphasis and stress to the neck and chest area. If you’ve ever seen someone hyperventilate you may have observed this. A drill to correct this is to sit in a comfortable position with your fingers interlaced on the abdominal area. When you inhale, feel your belly expand into your hands. 

     As a coach, I increased the value I put on proper breathing because of the demand placed upon it during exercise. During rest, about 750 milliliters of blood- enough to fill a full wine bottle- flows through the brain every minute. Blood flow to the brain tends to increase a little during exercise just as it does in other parts of the body, but it will usually stay consistent. That changes when we breathe heavily. 

     Whenever the body is forced to take in more air than it needs, we’ll exhale too much carbon dioxide, which will narrow the blood vessels and decrease circulation, especially in the brain. In just a few minutes, or even seconds, of over breathing, brain blood flow can decrease by 40 percent. I’ve seen this happen when someone takes an aggressive inhale through the nose, followed by a shallow exhale through the mouth. In contrast to that, what I like to teach is for people to breathe in and out through the nose. The cadence is to have a 1:2 ratio of inhale to exhale time. If you inhale for 3 seconds, exhale for 6, inhale for 4 seconds, exhale for 8, and so on. This can quickly bring the heart rate down during exercise and have a calming effect on the body. Many people think that it’s oxygen that only has purpose, and that the carbon dioxide we exhale is garbage. It’s the CO2 that helps to separate the oxygen from the hemoglobin in our red blood cells and deliver it to the cells and tissues that need it. I’m sorry for any investors in Oxygen Bars, but you’ve got it all backwards. 

     Breath work is not exciting to watch and I guarantee if I posted a video on Instagram I wouldn’t receive many likes, but it’s a game changer and can benefit you quickly. I recommend that you spend a few minutes each day intentionally practicing breath work, with the goal being that it will carry over to everything you do. 

     If you’re interested in diving deeper on the subject I recommend Breath, by James Nestor. 

Muscle inflammation from Lactate, Good or Bad?

     Strength training, and more specifically high intense strength training workouts (example H.I.I.T.) can create muscle soreness. For years, the source of what caused that muscle soreness was thought to be lactic acid. We have all heard about feeling the burn from lactic acid. Research in the last fifteen years has proven that to be incorrect. It’s lactate, which is a waste product from training, that creates soreness, a decrease in performance, and can cause inflammation in the muscle. Recent research on lactate has not only focused on metabolic related adaptations. It has been suggested that lactate may play a role in muscle cell myogenesis (the process of muscular cell formation). This process particularly takes place within embryo cells, but it is commonly accepted that satellite cells (muscle stem cells) may also differentiate into myocytes (muscle fibers), thus playing a significant role in muscle repair, maintenance, and growth. Simply put, the production of lactate is beneficial, but once it’s produced our body needs to flush it out.

     Going back to my early days of coaching, when clients told me they were sore from a workout, my answer was usually, put some ice on it. The R.I.C.E. protocol (rest, ice, compress, elevate) was the adopted way to treat an injury from possible overuse. Then I learned of how this protocol came about.

How the Myth Came to Be 

     On May 23, 1962, twelve- year- old Everett (Eddie) Knowles jumped onto a freight train in Somerville, MA resulting in his arm being completely severed from his body. The young boy was taken to Massachusetts General Hospital (MGH) where Dr. Ronald A. Malt, a young chief resident, attempted to save Eddie’s detached limb. Even though there had never been a successful reattachment of a major limb recorded in medical literature, Dr. Malt, and a team of twelve doctors performed the first successful limb reattachment in history.

     The operation’s success quickly became a global phenomenon. Newscasters swarmed the team of doctors to obtain essential facts about the miracle limb reattachment touted as one of the most monumental operations in medical history. However, the essential facts about the surgery were rather complicated and would not be understood by the general public. Instead, reporters focused on the aspects of the story that would be intriguing to the reader. As a result, the application of ice to preserve the severed tissue became the main focus of the story. 

     The use of ice to treat injuries and muscle inflammation was never part of medical protocol prior to the events of May 23, 1962, and the notion to utilize ice for tissue preservation was quickly published by newspapers around the globe. Subsequently, as the story was continuously retold by individuals not directly involved in the surgery, facts began to change. Eventually, the general public was quickly accepting the notion that any injury should be treated with the application of ice, regardless of its severity or how it occurred.

     After exercise, the goal should be to get waste out of the muscle and accelerate the recovery process. The lymphatic system is responsible for removing waste, but it’s a passive system. Activation of the muscles that surround lymphatic vessels is required to push out the waste. Movement is the natural facilitator for the recovery process. Normal amounts of movement (i.e., doing your normal routine, errands, etc.) will result in a normal rate of recovery. That’s when taking a brisk walk or low intense cycling on a bike are good options. One of my hacks has been to use an EMS (electronic muscle stimulator) to assist in this. This allows me to multi-task (such as draft articles like this one), while this small machine does the work. 

     Electronic muscle stimulation (EMS) is a physical therapy and fitness technique. It involves a machine that transmits electrical impulses through electrodes that are applied directly to your skin. The electrical signals trigger repeated contractions (tightening) of the muscles. The contractions can be short and frequent or long and sustained. This process is not all that different from the voluntary muscle contractions associated with strength training.

     Lactate is a critical component of energy metabolism. Although it has historically been blamed for muscle soreness, it’s not responsible for this effect and is, in fact, a fuel for many organs of your body. However, lactate does occur as a byproduct of intense exercise and the buildup of hydrogen ions that occurs when it’s produced is thought to be responsible for the fatigue and burn you feel during this type of activity.

     Your body has a natural process for clearing lactate that relies on proper kidney and liver function and oxygen. To enhance this process, perform light cardio exercise post exercise or you may want to consider using a machine such an EMS. 

   A few years ago, I took a course sponsored by Dr. Andreo Spina for Functional Range Conditioning (FRC). This course teaches a curriculum for joint strength, mobility development and body control. His system is to move your body, specifically your limbs, through their full range of motion articulating around a joint to maintain stability (strength) and control. What attracted me to this system is that it requires no equipment, isn’t overtaxing on the body and doesn’t require a lot of time. I’ve observed at the studio how people in general can lose their ability to move well if they don’t incorporate some kind of mobility work into their self-care.

     I started to notice my own mobility beginning to decrease a few years back. I’m just like everyone else and can gravitate towards the things I like to do and avoid the things I need the most. What I enjoy is strength training. What I need to spend more time on is mobility. Mobility isn’t a priority for most, until they start to lose it. We added a shoulder drill to our general warmup at the studio a year ago because of it’s importance. I started performing three reps of controlled articular rotations (CARs) for my ankles, hips and shoulders every morning and quickly noticed improvement. I should state that the first goal should be to stop things from getting worse.

     The key is consistency. I believe that if you give this simple 5–7-minute routine a try you should experience some improvements quickly. It’s not a panacea, but I do believe these drills can make a difference and provide positive benefits.

Here’s three videos demonstrating the three exercises.

Ankle CARs

https://youtu.be/L8RNyoggG-0?si=uYnBxTUtk_NjqCgC

Hip CARs

https://youtu.be/qagSc8y_jpc?si=fj4zqysy17_u3rgD

Shoulder CARs

https://youtu.be/8gpryi_W1GU?si=ohTfrAmJzaYnqBDs

Have a great weekend and please share this with anyone you feel may enjoy the read.

     I have a friend that eliminated drinking alcohol until March 1st, as a new year’s goal. Last week he told me how that was going to be cut short because he had a group of friends that didn’t get together for their annual meet up in December and made last Wednesday the date. Oh well, there’s always 2025. All joking aside, I know he’s getting right back on the wagon, and more than likely, will stick to it until March 1st. That’s a good example of how life is going to happen, regardless of what your plans may be. One of your goals is to have a strategy for when that happens. Let’s build on the tips I provided last week.

     Many people believe that motivation is key to helping them make a positive change and then stick to it. I disagree. Motivation can help, but as I mentioned in my prior post, it’s like a muscle, and it will fatigue. What many people lack is clarity on when and where they are going to implement the change. To successfully make a change, you need to determine the ideal time and place for when you are going to perform that task. By doing that, you are determining a specific space in your brain when that new habit will live. As I mentioned in my prior tips, liking your surroundings is important to eliminate friction in the process. Once you determine the where, now you can determine the when. They call this method implementation intention. Here’s an example:

Complete the following sentence- I will (behavior) at (time) in (location).

Scientists have found that if you use implementation intention you are more likely to follow through with your plans and stick to your habit.

“I’m going to perform a full body strengthening workout at the gym on Tuesdays and Fridays at 6am. I’m going to take a 30-minute brisk walk around my neighbor on Saturday afternoons.”

This technique can work with spending more time with your kids, meditation and to eating better. The more tightly bound your habit is locked into a specific time and location, the better the odds that you will take action.

Key Takeaway: Use implementation intention to solidify when and where you are performing your new habit. 

     Tim Ferriss has a technique he uses when trying to implement a positive change. He asks himself “How would this look if it was easy?” An example is eating healthy. Most people will eat better if they have healthier options prepared for when they are hungry. It’s too easy and tempting to stop by a fast-food drive-through when you know you are going home to an empty fridge and you’re hungry. To build the habit of eating better, you need to prioritize grocery shopping for healthy nutrient dense foods and then allow time for preparation. One builds on the other. I like to call this

priming the pump. I tell my members that scheduling the time to cook and shop is just as important as scheduling the time for your workouts.

     Regarding exercise, this determines when you can minimize distractions and have the most energy. Checking your email every five minutes during your workout is a way to lose your focus. At the studio, we have our members keep their phones in our cubbies to minimize the distractions. Planning an early morning workout following a night you know you must work late is a recipe for disaster. Select training times when energy is optimal.

Key Takeaway: Prime the pump by making things easy. Plan your exercise around when your energy is optimal. Schedule time to prepare healthy and nutritious foods ahead of time. 

     Stay tuned for next week’s post with more tips. If you’re in the Las Vegas area, enter the J & D Fitness New Year, New You Body-fat Challenge and compete with the chance to win $350! For more information, email me at Doug@janddfitness.com.

     Happy New Year! Each year, many of us arrive at this point ready to take on the world and make this year better than the previous. My goal is to provide you with some insight and practical tips that can make that dream a reality. Motivation and positive encouragement are important, but without a plan or system in place, you are depending on a miraculous change to simply occur. Let’s create a roadmap on how you can navigate a positive change.

     To make a positive change in your fitness level requires consistency with your program. The best workout will not work if you are inconsistent. Accept that things are always going to come up. What you want to avoid is morphing a single missed workout into a month of missed training sessions. Remember, you’re playing the long game. You want to make this the best year, not week, ever. Look at your training schedule from a 30-day perspective. If you plan on training three days a week, that

is the equivalent of thirteen sessions in a month. If you become ill or have something that comes up unexpected in your schedule forcing you to miss a session, commit to make it up within your 30-day period. This may require you to train on back-to-back days. Taking the time to look ahead at your schedule can be a critical factor in winning the battle of showing up. The schedule may not always be ideal, but your goal is to get a specific number of sessions monthly.

Key Takeaway: Plan and review your schedule 30 days at a time.

     Creating a positive environment for change is valuable. If you don’t like the place, you are training, pick a new place. We can become products of our environment. One of my goals at the studio is to create a positive environment for every person that walks through our doors. That experience starts with being greeted by your name when you enter, the inspirational quotes inscribed on the walls and the words of encouragement from the coaches during your workout. Unfortunately, in today’s society we can’t shape every environment we enter, but for our members, we strive to make them feel good simply by walking through the door. I credit this for the reason some people chose to continue working out in their home after the pandemic ended and the gyms globally opened back up. Changing your environment can be one of your most effective steps in making a positive behavior change.

Key Takeaway: Select a positive environment to train in.

     There are multiple components of fitness. Mobility, strength, body composition, muscular endurance, power and cardiovascular fitness. I am part of the camp that believes your program should be well rounded and address each of the prior mentioned. When striving for improvement, pick one to emphasize and focus on that. This approach also allows you avoid mental and physical burnout.

Reducing body fat, while improving strength and increasing the intensity of your cardiovascular workouts is a recipe for disaster and will lead you to burn out. Take the first three months of the year and concentrate on body composition and work to reduce body fat. Then shift into improving strength for months four to six. Make mobility the goal months seven to nine and finish out the year improving your cardiovascular fitness. Changing the bull’s eye on the target is a healthy way to help keep things feeling fresh. You’re making lifestyle changes. Remember you’re in it for the long haul.

Key Takeaway: Update and change goals every few months.

     Stay tuned for my post next week on how to make positive change more than a one week wonder.