It's my hope, that through this blog, that I will inspire you to do something you didn't think you could do. I have no doubt that in this process you will get to a point of frustration that will make you question yourself.
When that happens you need a push. It will either be internal, from somewhere deep inside of you, or external, from someone you trust/look up to. I'm no stranger to injuries/setbacks, and I've had to pull from within as well as surround myself with awesome friends/mentors to support my goals and dreams.
This gem comes from an accountability buddy, Gordon aka Donkey Quads, and it came at just the right time. He has a knack for that.
It's by Donny Shankle, an Olympic weightlifting champ, about the tweaks and nagging pains we get on our paths to excellence. Read, and please comment on his blog or on mine if this is exactly what you needed to hear.
http://donnyshankle.blogspot.com/2013/01/on-weightlifting-personal-view_27.html?m=1
Find Fitness Anywhere,
Geoffrey Blake aka GB
February 6, 2013
January 28, 2013
Ben is a C word....
Ya know, a Consistent person.
Ben trains at my gym and crushes his training like nobody's business! He sets goals and meets them. He competes and wins.
I believe that the foundation of his accomplishments is in his Consistency. His regularity at the gym is spot on, whether it be in CrossFit classes, Olympic Lifting club, or coming in to train solo. And that creates results.
Here is Ben doing some mobility work on a problem area. This moment stood out to me because I see Ben doing this stretch before every training session!
What are your goals? What will it take to reach them, and what are you willing to do over and over to solidify your success?
Train hard, train smart, and enjoy your journey!
Ben trains at my gym and crushes his training like nobody's business! He sets goals and meets them. He competes and wins.
I believe that the foundation of his accomplishments is in his Consistency. His regularity at the gym is spot on, whether it be in CrossFit classes, Olympic Lifting club, or coming in to train solo. And that creates results.
Here is Ben doing some mobility work on a problem area. This moment stood out to me because I see Ben doing this stretch before every training session!
What are your goals? What will it take to reach them, and what are you willing to do over and over to solidify your success?
Train hard, train smart, and enjoy your journey!
December 13, 2012
The "C Word"
I recently read a quote, which I’m sure to butcher, that has been resonating deeply within me for the past couple of days. It reads something like, “a champion/successful person does daily, what an average player/man does occasionally”.
Blammo! The sentiment of that terribly paraphrased quote was like a bullet of Truth Lead being shot out of a .357 Paradigm Shift Magnum! Do what you need to do, do it often, and do it well, and you will succeed. I find simplicity so sexy. This concept applies to all things in life, and for the most part we all know what to do, we just don’t have the focus to do it Consistently. The C word….gasp!
Consistency/Consistently = Harmony of conduct or practice. Firmness of constitution or character.
The C words. I have always had a long drawn out battle with attempting to be consistent, but I didn’t even see it until I started getting serious about my goal setting. As recently as six months ago I remember saying “I do it consistently, a lot of the time”. I’m fortunate that the person I said it to is a good enough friend to completely call me out and review what consistency actually means.
Here are a couple examples of how taking (or not taking) consistent action might apply to your life.
Ex. Mobilty… You have mobility issues and know what stretches and soft tissue work to do, but you don’t do it. I think we know the results. Injury or underwhelming gains in performance. The champion relentlessly focuses on performance and therefore pinpoints what needs to be done. If they have an issue with mobility they will spend time daily or twice a day to improve. I highly recommend you do the same!
Ex. Olympic/Power Lifting or Strongman…. You have goals of being a competitive lifter and know that a lifter must drill and practice the classic/competitive lifts to improve. But you still don’t have a lifting program that emphasizes those lifts. Or, even worse, you do have a program but don’t make the time to do it several times a week. The results? A champion weightlifter who I have had the pleasure of being coached by, said when she committed to lifting as more than a hobby she did 4 days with 2 two hour lifting sessions, and 2 days with 1 two hour session. Any wonder why she's set to crush the seniors division in her weight class?
Ex. Diet… You are trying to lose weight and have a diet plan all laid out (Paleo/Low Carb/Caloric Restriction), but you only execute this diet when you are at home. Then, for lunch at work, or at bars with friends, you eat garbage food. We know where this is going, right? No loss of weight and maybe even backsliding away from your goals. In this case, I find that preparation is the key to Consistency. It comes when you prepare your meals for the week on a Sunday and bring food to work. Also, eating before you go out can curb the temptation for pub grub and fast food. A successful dieter isn’t a dieter at all. They are someone who has set up an enjoyable yet sustainably Consistent eating plan.
Are you ready to be Consistent? If not, I hope you like the same results you’ve been getting, because you won't see any improvements. If you are ready, I will give you an early congratulations on your success and welcome you to the podium of life, Champ!
Blammo! The sentiment of that terribly paraphrased quote was like a bullet of Truth Lead being shot out of a .357 Paradigm Shift Magnum! Do what you need to do, do it often, and do it well, and you will succeed. I find simplicity so sexy. This concept applies to all things in life, and for the most part we all know what to do, we just don’t have the focus to do it Consistently. The C word….gasp!
Consistency/Consistently = Harmony of conduct or practice. Firmness of constitution or character.
The C words. I have always had a long drawn out battle with attempting to be consistent, but I didn’t even see it until I started getting serious about my goal setting. As recently as six months ago I remember saying “I do it consistently, a lot of the time”. I’m fortunate that the person I said it to is a good enough friend to completely call me out and review what consistency actually means.
Here are a couple examples of how taking (or not taking) consistent action might apply to your life.
Ex. Mobilty… You have mobility issues and know what stretches and soft tissue work to do, but you don’t do it. I think we know the results. Injury or underwhelming gains in performance. The champion relentlessly focuses on performance and therefore pinpoints what needs to be done. If they have an issue with mobility they will spend time daily or twice a day to improve. I highly recommend you do the same!
Ex. Olympic/Power Lifting or Strongman…. You have goals of being a competitive lifter and know that a lifter must drill and practice the classic/competitive lifts to improve. But you still don’t have a lifting program that emphasizes those lifts. Or, even worse, you do have a program but don’t make the time to do it several times a week. The results? A champion weightlifter who I have had the pleasure of being coached by, said when she committed to lifting as more than a hobby she did 4 days with 2 two hour lifting sessions, and 2 days with 1 two hour session. Any wonder why she's set to crush the seniors division in her weight class?
Ex. Diet… You are trying to lose weight and have a diet plan all laid out (Paleo/Low Carb/Caloric Restriction), but you only execute this diet when you are at home. Then, for lunch at work, or at bars with friends, you eat garbage food. We know where this is going, right? No loss of weight and maybe even backsliding away from your goals. In this case, I find that preparation is the key to Consistency. It comes when you prepare your meals for the week on a Sunday and bring food to work. Also, eating before you go out can curb the temptation for pub grub and fast food. A successful dieter isn’t a dieter at all. They are someone who has set up an enjoyable yet sustainably Consistent eating plan.
Are you ready to be Consistent? If not, I hope you like the same results you’ve been getting, because you won't see any improvements. If you are ready, I will give you an early congratulations on your success and welcome you to the podium of life, Champ!
July 12, 2012
How #100 can make you lean....
I alluded to the number 100 and how it applies to your fat loss. Now, I'll finally reveal how it can help you lose weight.
I'm not a dietician, but I do make it my business to keep up with fat loss experts and any research that I can get my hands on. Not all of the "experts" agree on everything, and for someone looking for the simple facts on improving body composition (less fat, more muscle), that came make things very complicated.
With all the clutter of misinformation on the Internet, we have to start narrowing it down to what experts agree upon. One common theme I have seen on different trustworthy sites and books is that if you eat less than 100 grams of carbs you will lose fat. I believe Mark Sisson from www.marksdailyapple.com coined it "effortless fat loss". Doesn't sound bad, huh?
As a coach and trainer I try not to ask my clients to do anything I've never done. I've adhered to strict paleo for months, I've set parameters to a sustainable dietary lifestyle and not strayed from my path, but until last week I had never recorded my carbohydrate intake. Since I had suggested it to friends and clients, I felt it was time.
I went for 10 days as a test period, not knowing how much/little I would be switching things up. I was pleasantly surprised that my standard diet fit well within 100 grams of carbohydrates. My low number was 48 and my high was 98. On my low day I ate my normal meat, fruit and veggie diet, being mindful of anywhere sneaky carbs could sneak in (ex: marinades, dressings, etc). On my highest day I had a chipotle bowl with rice and a snickers bar, in addition to my healthy stuff.
So what happened to my body composition? I lost 7lbs easily! The weight went a little too fast in my opinion. I can't explain how/why I dropped so fast compared to my standard diet, but my guess is that my extra attention to portion control for accurate measurable results left me eating smaller portions than my normal GB size servings.
My goals don't include weight loss, so I won't be continuing this experiment but I would recommend this lifestyle for anyone as an alternative to calorie counting or what might be considered a super restrictive diet. It offers loose parameters with solid results and who can argue with that? I might add that I don't think that this is the healthiest diet, I lean towards strict paleo for that, but I do think it's a huge step in the right direction.
Please post questions here or on Facebook if I've left out any detail that you're looking for but understand that the beauty of this plan is the simplicity.
Stay tuned for more, and remember to #findfitnessanywhere :)
GB
I'm not a dietician, but I do make it my business to keep up with fat loss experts and any research that I can get my hands on. Not all of the "experts" agree on everything, and for someone looking for the simple facts on improving body composition (less fat, more muscle), that came make things very complicated.
With all the clutter of misinformation on the Internet, we have to start narrowing it down to what experts agree upon. One common theme I have seen on different trustworthy sites and books is that if you eat less than 100 grams of carbs you will lose fat. I believe Mark Sisson from www.marksdailyapple.com coined it "effortless fat loss". Doesn't sound bad, huh?
As a coach and trainer I try not to ask my clients to do anything I've never done. I've adhered to strict paleo for months, I've set parameters to a sustainable dietary lifestyle and not strayed from my path, but until last week I had never recorded my carbohydrate intake. Since I had suggested it to friends and clients, I felt it was time.
I went for 10 days as a test period, not knowing how much/little I would be switching things up. I was pleasantly surprised that my standard diet fit well within 100 grams of carbohydrates. My low number was 48 and my high was 98. On my low day I ate my normal meat, fruit and veggie diet, being mindful of anywhere sneaky carbs could sneak in (ex: marinades, dressings, etc). On my highest day I had a chipotle bowl with rice and a snickers bar, in addition to my healthy stuff.
So what happened to my body composition? I lost 7lbs easily! The weight went a little too fast in my opinion. I can't explain how/why I dropped so fast compared to my standard diet, but my guess is that my extra attention to portion control for accurate measurable results left me eating smaller portions than my normal GB size servings.
My goals don't include weight loss, so I won't be continuing this experiment but I would recommend this lifestyle for anyone as an alternative to calorie counting or what might be considered a super restrictive diet. It offers loose parameters with solid results and who can argue with that? I might add that I don't think that this is the healthiest diet, I lean towards strict paleo for that, but I do think it's a huge step in the right direction.
Please post questions here or on Facebook if I've left out any detail that you're looking for but understand that the beauty of this plan is the simplicity.
Stay tuned for more, and remember to #findfitnessanywhere :)
GB
June 26, 2012
Find health and fitness anywhere....even on vacation?
....even on vacation!!!
I've talked a little about resisting the temptations of junk foods, but fighting the "it's ok, I'm on vacation" mindset is a whole new level of temptation. Thoughts like "I must have walked 6 miles today, I can eat whatever I want" or "I'm eating out for every meal, I can't possibly eat healthy" are what derail a healthy lifestyle anywhere, whether it’s during the weekend or on an extended trip lasting weeks.
I'd like to show you that it is possible to eat healthy foods on vacation and it just takes being mindful of your decisions. I'm on vacation in Key West now and today's meals look like this...breffix: my continental breakfast consisted of pineapple, blueberries, watermelon and black coffee. Lunch was a protein shake and half a Cuban sandwich with only the bottom slice of bread. You can't go wrong ordering a Cuban sandwich so close to Cuba. Dinner was pork tenderloin on mashed sweet potatoes. Dessert was sautéed plantains. These plantains were so good that they made question my views on a balanced diet. I could survive off of nothing but sautéed plantains, right? :)
Before eating out I'll make sure to look at the menu to see if there's something healthy to eat. That either involves making a flash decision outside of the restaurant after seeing my options or taking about 53 seconds to look up the menu on their website. I said the process was mindful, but it doesn't have to be a hassle. That covers diet, and other than the few bites of half a bun at lunch, there isn’t much I would change about it.
In my next posts I will cover how I "train" on vacation, as well as the number 100 and how it applies to your ability to get/stay lean. Thank you for tuning in!
GB
I've talked a little about resisting the temptations of junk foods, but fighting the "it's ok, I'm on vacation" mindset is a whole new level of temptation. Thoughts like "I must have walked 6 miles today, I can eat whatever I want" or "I'm eating out for every meal, I can't possibly eat healthy" are what derail a healthy lifestyle anywhere, whether it’s during the weekend or on an extended trip lasting weeks.
I'd like to show you that it is possible to eat healthy foods on vacation and it just takes being mindful of your decisions. I'm on vacation in Key West now and today's meals look like this...breffix: my continental breakfast consisted of pineapple, blueberries, watermelon and black coffee. Lunch was a protein shake and half a Cuban sandwich with only the bottom slice of bread. You can't go wrong ordering a Cuban sandwich so close to Cuba. Dinner was pork tenderloin on mashed sweet potatoes. Dessert was sautéed plantains. These plantains were so good that they made question my views on a balanced diet. I could survive off of nothing but sautéed plantains, right? :)
Before eating out I'll make sure to look at the menu to see if there's something healthy to eat. That either involves making a flash decision outside of the restaurant after seeing my options or taking about 53 seconds to look up the menu on their website. I said the process was mindful, but it doesn't have to be a hassle. That covers diet, and other than the few bites of half a bun at lunch, there isn’t much I would change about it.
In my next posts I will cover how I "train" on vacation, as well as the number 100 and how it applies to your ability to get/stay lean. Thank you for tuning in!
GB
April 23, 2012
Today I said something I've never said before!
Today I said something I've never said before:"No Mum, I don't want any Yorkshire puddings.". Of course, that was an outright lie. I wanted Yorkshire puddings - my fave British flour-based comfort food - so badly that I was trembling when I said no! I just had to remind myself that I've been saying "oh, a little of this food won't hurt." an awful lot lately. When we have repetitive breakdowns in willpower, the behavior becomes a habit. When a good diet becomes watered down by multiple dietary indiscretions, it's not a good diet anymore, is it?
Food impulses can be strong and carry hidden emotional attachments. I wanted Yorkshire puddings because it's my comfort food, not because I was actually hungry. Before eating a food you might regret later, remember to ask yourself if you need it, or if you just want it. I try to think about how I'm going to feel right after I eat the last bite. Usually that's enough to slowly put the dessert menu down and immediately ask for the check, before the cravings come back.
For anyone that has goals of weight loss or improved body composition (reduced body fat, increased lean muscle mass) it's important to remember how your diet affects the amount of fat you carry. It is very possible to be a strong, well-conditioned fat guy because you train religiously at the gym and then follow it up with pizza on the way home. Exercise alone is not enough! Simply put, you can't outrun a cheeseburger.
I'm far from a dietitian, but I am very successful at setting up a sustainable lifestyle versus a diet that won't last. My next posts are going to deal with staying consistent and setting yourself up for success. Stayed tuned and thank you for tuning in today.
GB
Food impulses can be strong and carry hidden emotional attachments. I wanted Yorkshire puddings because it's my comfort food, not because I was actually hungry. Before eating a food you might regret later, remember to ask yourself if you need it, or if you just want it. I try to think about how I'm going to feel right after I eat the last bite. Usually that's enough to slowly put the dessert menu down and immediately ask for the check, before the cravings come back.
For anyone that has goals of weight loss or improved body composition (reduced body fat, increased lean muscle mass) it's important to remember how your diet affects the amount of fat you carry. It is very possible to be a strong, well-conditioned fat guy because you train religiously at the gym and then follow it up with pizza on the way home. Exercise alone is not enough! Simply put, you can't outrun a cheeseburger.
I'm far from a dietitian, but I am very successful at setting up a sustainable lifestyle versus a diet that won't last. My next posts are going to deal with staying consistent and setting yourself up for success. Stayed tuned and thank you for tuning in today.
GB
October 26, 2010
Martin Rooney on the Importance of Barefoot Training.
Sometimes this blog will be original content, and other times I will point you in the direction of someone else's post that I found interesting or informative. The following is Martin Rooney writing about a topic near and dear to my heart: Barefoot Training.
Martin Rooney is an internationally recognized athletic performance specialist, author and physical therapist. He has a very well-rounded approach to training and his views on training and the human body often make a whole lotta sense. His book Training For Warriors: The Ultimate Mixed Martial Arts Workout is on my wish/shopping list.
The Importance of Barefoot Training, By Martin Rooney
Enjoy.
GB
Martin Rooney is an internationally recognized athletic performance specialist, author and physical therapist. He has a very well-rounded approach to training and his views on training and the human body often make a whole lotta sense. His book Training For Warriors: The Ultimate Mixed Martial Arts Workout is on my wish/shopping list.
The Importance of Barefoot Training, By Martin Rooney
Enjoy.
GB
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