Breaking Bad

Everyone has certain habits and routine tendencies.  Some personalities are better than others at it but ultimately, once a habit is established, they are hard to break.  Habits will make or break you depending upon whether they are good or bad.  This leads me to the point of this article.  A routine diet is most likely not what makes you fat.  It is the extra meals outside of the routine that make you fat.  A normal breakfast may not be the problem.  It is getting to work to find a box of donuts and then eating the extra stuff on top of your normal meal that is causing the calories to add up.

Anyone who knows me can testify to the fact that I am very routine and structured.  The same goes with my diet.  I eat the same thing for breakfast and lunch every single day.  This usually includes snacks as well.  A while back, I decided to add more protein to my diet through a protein shake at night.  Problem was that I added this in ADDITION to my normal snack I have at night.  That is what this extra protein shake became to my weight...an ADDITION.

Now I only add the protein shake when I know I have burned more calories on a certain day.  Otherwise I substitute it for something else instead of just adding it or I skip it altogether. After starting this, I immediately dropped the extra weight.  You have to maintain that caloric balance and portion control to maintain your weight.  To gain or lose weight, you have to skew those numbers either positively or negatively.  It really isn't rocket science.

Weight gain or weight loss is a simple formula.  If you take in more calories than you burn, you gain weight.  If you burn more calories than you take in, you lose weight.  The complexity comes when you start talking about the types of food you eat, the way your body responds to those foods, and the genetic make-up and body composition of each person.  These all have an effect on your weight but simply speaking, calories in must equal or be less than calories being burned otherwise there is weight gain.

Just keep in mind, if you eat breakfast and an hour later you eat a donut because there was a big box sitting in the break room at work, you have to either burn those extra calories off through exercise or take something out of your normal diet to keep a caloric balance. One way or another you will have to either work it off or go without during another meal or snack if you want to keep from gaining weight.  Ultimately you have to decide if that extra donut is worth the extra work, want or WEIGHT! 

Trigger Happy

As I get older, I continue to understand myself a little bit better. I have a clearer view of what my strengths and weaknesses are. One of the beauties our fitness training is that we maximize those things we are good at but we also target and train our weaknesses. That is how we improve. Some of my weaknesses could also be considered strengths. It all depends on your perspective. One of those is that sometimes I have a tendency to be a little quick on the trigger. Other times, I am too apprehensive to pull the trigger. I tend to overthink things.  Again both can be considered a strength or a weakness. It is all relative to the circumstance. 

This thought all started with my son and I shooting a pellet gun at some targets. He had never shot a gun and was very slow on the trigger. So slow in fact that he would psyche himself out and never pull the trigger at all.  I kept asking him if he could see the target in which he said yes.  He simply was too scared to pull the trigger.  He was scared that he might flinch and miss the target.  I then put my hand over his and forced him to pull the trigger.  When it comes to shooting a gun, that is how I am.  Once I see the target, I don’t hesitate.  If only I could be that way in other areas of my life. 

Do you have the courage to pull the trigger? Pull the trigger on what you may ask. I guess that all depends on what the target is... what is at the end of your aim.  Many people are quick on the trigger when it comes to their words but how about their actions?  This is not something totally foreign to us either.  We see reminders all the time.

                “Actions speak louder than words.” “You will miss 100% of the shots you don't take.”

Taking action many times requires faith.  Faith is not just limited to spiritual beliefs.  It takes faith to drive your car down the road and trust that you will get home safely.  It takes faith to trust that your food was cooked right at your favorite restaurant.   It takes faith to trust that I really am not trying to kill you with every workout.

Ultimately, faith and actions must work together.   James 2:14-26 talks about it clearly. It says that faith without works is dead.  So in other words, actions are necessary to prove your faith.  Anyone can say that they want to get in shape but do they have the actions to prove it?  Do you have the nerve to pull the trigger on joining a class or getting a gym membership? 

One thing about shooting a gun is that it is either all or nothing.  There is no halfway.  So in other words, buying the new running shoes and yoga pants is only half the battle.  Actually using them for what they are made for is the other half.  James 1:6 talks about not wavering. Find your target, take aim and SHOOT. The longer you hesitate the less chance you will ever take the shot.  Once you get the target in sight, take aim and pull the trigger.  That is the first step towards hitting the bullseye!

New Logo Same Message

After years of debating, researching and waiting, we have finally found our new logo.  I orginally had the idea about 10 years ago but thought combining a cross(T) with an (F) might be too simple plus I wanted something that represented athleticism.  I used the Trinity Fitness runner logo for almost 10 years. 

Now a decade later, I am back to my original plan of a simple, recognizable logo that can stand alone but represent the foundation of Trinity Fitness perfectly.  It took some help from a friend and a graphic designer to finalize the logo we will now use.  What is interesting is that it was not my idea to turn the logo at a 45 degree angle.  But once I got the logo and thought and prayed about it, I realized that it is the perfect fit and representation of Trinity Fitness.

Luke 9:23 says that we are all to deny ourselves, take up our cross daily and follow Him.  During my early teenage years, I fought one of the toughest battles I would ever fight.  I was trying to determine who I was and what I was going to stand for.  I wanted to be the best Christian I could be and set my boundaries and moral standards.  Sounds a little too serious for a new teenager I know, and apparently most of my classmates must have thought so as well.  I definitely felt more alone during those years.  But that was all a part of the process I had to go through to become who I am today.

One thing I did do during those years, besides lean on my faith, was to also lean on my athletics and fitness.  I began working out regularly.  I never knew exactly what to do but I would always find something that made me sweat and the heart pound.  That is where I found my confidence to continue standing up for what I believed and to stick with the boundaries I had set.  I had learned to deny myself with those workouts and to let the training represent something more than just a leaner physique.  I had learned to have confidence and self respect in myself and for my faith.

My fitness helped me shoulder the cross for which I lived for.  So I don't consider it a coincidence that this logo fits so perfectly.  The (T) of Trinity represented as a cross is being held up by the (F) of Fitness.  We all have to carry different burdens in life but as we have learned through our training, the weight of those burdens can be a catalyst to strengthen us.  It will continue to be my prayer that Trinity Fitness will be a place that people can be strengthened physically so that they can shoulder their cross spiritually.

Maxed to the Limit

The average credit card debt per household in America is just under $16,000.  The obesity rate in America is now at a staggering 36%.  I want to compare credit card debt to obesity and see if there is a correlation between both in how we got ourselves into the problem and with how we get ourselves out of the problem.

The questions are how did we get into debt and how do we get ourselves out?  The question of how we get into debt is pretty consistent across the board.  Most Americans don't accumulate debt overnight.  It starts with just one purchase at a time.  We then make the mistake of making the minimum payment each month which just helps us cover the interest on our rising debt.  Usually several years down the line, we are up to our eyeballs in debt and find ourselves staring down a long road to financial recovery.

The same can be said about weight gain and obesity.  We don't get fat overnight.  Just like a credit card, we accumulate a little at a time (a Twinkie, bowl of chips and salsa, late night ice cream) and make minimum payments (a little exercise here and there), when before you know it, you are staring at a large number on the scale, that is of course if you can see the scale at all.

So we know how we get ourselves into debt both physically and financially.  The question remains as to how we get ourselves out of debt.   I am not talking about people who pay off their credit card at the end of each month just as do some people consistently watch what they eat and exercise therefore eliminating any possible debt.  As mentioned before, some people try to make the minimum payment possible.  This will never get you out of debt anymore than going for a walk and eating a salad once a week will help you lose weight.  Some people try to move their debt around to other cards with lower interest rates.  I would compare this to those people who constantly try new diets and methods without truly attacking their health debt.  The last group of people are the ones who attack their debt head-on.  They have recognized the problem, determined an effective method of attack, and start implementing those methods to eliminate their debt. 

The keys to success with both types of debt is consistency and time.  Debt, both financially and physically, usually accumulates over many years.  Paying off debt takes time as well.  Very rarely can someone pay off $16,000 over night just like most people can't safely and legitimately lose a lot of weight in a matter of days, weeks or even months.  Debt usually accumulates over time and is also paid off over time.  The key is to work hard towards paying off that debt and to stay committed.  Lastly, try not to sabotage your progress with mindless spending and that late night bowl of ice cream.  Before you know it, you will have money to spare instead of a spare tire around your waist.

Lessons Learned

I have been training myself and others for over two decades now and one thing I have discovered is that there is always something new to learn.  I have learned some of my greatest life lessons through training.  Here are some of those lessons.

Don't judge a book by its cover.  Our workouts prove that there is no discrimination between race, sex, age, height or weight.  The little woman who looks like an easy win may just wipe the floor with you.  It is sort of like when teenagers assume that because you are bald or gray that you are also old and unable to perform at their level.  Nothing makes me smile more than that expression they get halfway through a workout when they realize that maybe they overestimated themselves and underestimated their much "older" workout companions.

What you see is not always what you get.  Sometimes a workout with only two exercises and workout times of 5 to 6 minutes looks easy but turn out to be the toughest whereas an hour and a half workout at the local globo gym can be easier than a walk in the park.  One of the most used statements from our clients is "that workout didn't look that bad on paper."

Maximize your Return On Investment (ROI).  If you really think about it, the goal is to get the maximum gains with as little effort as possible.  That sounds strange but studies have shown that the body can only adapt so fast and that efforts beyond that adaptation process are unnecessary and risky.  We invest high intensity, functional movements for shorter workout times while still maximizing our fitness levels and health benefits.  At the same time, not all programs are the same although they may appear so.  Some workout programs similar to ours invest more time and emphasize increasing load far too fast and too often with minimal, if any, benefits beyond our programming.  Again, maximize your ROI.

Never quit! Whether it be a workout, a tough family situation or schedule, taking care of an aging parent or child, you never quit.  Our training builds upon that principle.  These workouts can get really tough but every time you finish one, it reinforces the habit of not quitting when the going gets tough.  Tough workouts make tough people.

The reps that follow the temptation to stop is where the growth comes. Your victory may just be one rep away.  Doing that extra rep or two is what builds character and confidence.

You reap what you sow.  You get what you give.  Giving your best in a workout, having integrity with your reps and range of motion will produce the best results.  They emphasize habits that lead to success.  The same goes with life.  Integrity and hard work will lead you to a better life far faster than taking the easy way out, cheating, or simply settling for average.

A strong body can make a strong mind and spirit.  Let your physical training carry over into the other aspects of your life.  Although we are firm believers that our spiritual man is more important than our physical, we are still carnal by nature.  We live in physical bodies and when we take care of those bodies, it honors God.(1 Cor. 6:20)  The bible says that the "spirit is willing but the body is weak."(Mark 14:38)  Therefore we should "discipline our body and bring it into subjection."(1 Cor. 9:27)  I hope and pray that after training with us that you also feel renewed in your mind and spirit and feel a since of clarity and motivation to be a light that guides both your life and the lives of those who cross your path.

The Proof is in the Pudding

There is an unlimited number of workout programs and fitness routines to choose from.  I have always said that our training is something that everybody can do but not everybody is going to do it.  We train at high intensities for shorter periods of time.  We trade duration for intensity.  Our clients can vouch for us when I say that explaining what we do and its benefits is not as easy as it sounds.  Most people have a hard time believing that you can workout effectively and improve fitness levels in less than 20 minutes.  You really have to just experience it for yourself to understand it.

The proof is in the pudding though.  What proof?

I have been training my entire life and I would argue that I am in the overall best shape of my life right now.  I hardly ever perform max lifts yet when I finally do, I am lifting more weight, easier than I ever have.  I continue to improve on times and performances.  I have more confidence about attacking certain types of movements than I ever have before.  I recover faster.  I have less injuries including less aches and pains.  I can do things I never thought possible.  I'll take it a step further.  I can do things I couldn't at 18 years old or even as a college athlete.  I have had a couple of injuries in the last year from other activities than training and I recovered much faster and was strong enough to workout with them.  I find that formidable obstacles look more like fun challenges now.  I am tougher and have a higher pain tolerance.  That is how I judge the toughness of many things in life now by comparing them to the pain of a tough workout.  If I can survive 50 burpees in the middle of a workout, I can survive almost anything.  It helps me through tough days.  The day I started this blog was one of the tougher days I have faced this year.  I decided to get a workout in regardless of the time of night and the stress I was dealing with. When I was done, I had more clarity and a sense of calm and fulfillment that had been lacking the entire day.  This stuff works plain and simple. - Randy

I am not alone.  Here is what others have had to say:

Lost 8lbs, went down a jean size, not as embarrassed to wear shorts and I can do a few pull ups now. - Sarah R.

I have not gained weight, even with having a thyroid problem. I’m stronger. - Sherry T.

 

 

I already feel stronger after a few weeks and I am excited to get my butt out of bed at 4:45 in the morning! - Jamie

 

 

Even though I'm not young anymore,  I can do the things that I like to do like skiing and mountain biking better than I could 10 years ago. - Jeff

I can actually see some muscle definition and I got a good report on my last bone scan. - Ellie

I no longer have "skinny" jeans....all my jeans always fit!! - Sara

I think the one big thing for me is being able to carry heavy things without it being any problem :) My husbands dad has made several comments about my arms looking like "guns"! I feel stronger and can now actually see some abs :) -Miranda

My clothes fit better. I have never stuck with an exercise program this long. I now find myself doing things the hard way just to prove that I can do it. I got that confidence from this exercise program - Nate

The biggest change I have noticed in the short time I have been with Trinity Fitness, is my increased energy level! Along with that comes better concentration, better organizational skills, and more stamina to carry the day!! I love it!! - Roger

I've noticed that ever since working out I never get tired when everyone else does. Christmas decorations, trips, going up & down stairs, moving etc. It isn't just because I'm younger either! Before working out I would get tired with everyone else. It's a good feeling to be in the middle of something and everyone needs a break and I feel like I just begun! It's definitely something small but it's a good feeling at the same time. - Blake

My Dad died at 57, my brother at 50 and my sister at 45 - all with clogged arteries.  I am 57 and just had a heart scan...so after 2 years at Trinity Fitness, my report came back.  It said ZERO build up and compared with 57 year olds, there are ZERO percent that have ZERO.  Thank you God and Trinity Fitness.  Not bad for 2 workouts a week at 20 minutes each. - Doug

You can't argue with results.  We have years of recorded data to prove that this training works.  But what is even better than recorded data on a computer spread sheet is the proof found in the visual and non visual results of our clients.  There is a satisfaction and a confidence that develops when you discipline yourself physically that ends up affecting other aspects of your life.  You become better at more than just the physical but better at everything else as well.

Strength = Beauty

Confidence Through Strength - Lean Lifting PROMO from Bougie Photography on Vimeo.