Wow, another doozy of a workout. We must be in week four as we keep crankin'!
And tomorrow, you can invite a friend to join in on the Adventure Boot Camp fun!
Okay...today's message is an important one that's been bottled up inside me, and other high quality fitness professionals.
And it's about time those professionals who strive to make a difference take a stand, and share their voice.
So, here goes...
There is nothing more gratifying than helping people work towards and achieve their goals. There is nothing better than helping people transform their lives. And to have the opportunity to witness people doing this in BIG, meaningful ways.
Lose 10, 20, 30 or more pounds?
Reverse, even ELIMINATE disease?
Those are life changing experiences.
The Adventure Boot Camp team has been incredibly fortunate to be a part of other's amazing journeys.
Maybe you know someone that's transformed their life in a massive way. Maybe that person is you!
Or maybe you've watched it on The Biggest Loser over the past 8 seasons.
The contestants on the show represent only a small fraction of the people who need to lose weight. And so while the trainers have their work cut out for them in working with several 400+ lb individuals on the show this season, all of us in the fitness industry have a huge responsibility.
And this is where I think The Biggest Loser falls short.
One of the things I've learned from reviewing obesity research and working with all shape, sizes and abilities of women, is that people who believe in themselves accomplish HUGE things.
Push clients, for sure.
…make them work as hard as they possibly can…
...but above all, empower them.
With that said, I was appalled at how Jillian Michaels represented the fitness profession several episodes back.
Screaming the f’ word repeatedly in someone’s face doesn’t empower them.
Yelling at a nearly 500 pound woman and telling her she is essentially worthless and full of useless excuses doesn’t empower women (or men for that matter).
Demeaning people and belittling them is not an effective training strategy.
And while I'm sure this wasn’t solely Jillian's decision, asking people who are 400+ pounds to race 1 mile for a prize to ’start’ the show, with 2 of them ending up in the hospital, surely doesn’t encourage people to get off the couch and start moving.
I get it – it’s TV. And it is reality TV at that –where hype and over the top sells.
But I take issue with the “reality” term here. Nothing is real-life about it. Extreme dietary practices? Exercising 4-6 hours a day? Being isolated from family, friends and work? It’s exploitive TV.
Hmmm, let’s take a few individuals who are struggling to lose weight and create a million dollar business around them. A few (hopefully) MIGHT be successful long-term. More will be successful short-term. And others will sacrifice whatever is left of their self-esteem because they were voted off and “failed” to become “The Biggest Loser.” It’s a title we don’t buy into anyway.
It doesn’t take an expert to know that people shouldn’t vomit when working out. That’s NOT a sign of a good workout – but of one that is poorly designed and inappropriate. Can it happen when working out? Sure…but it’s surely not something we’d encourage. You can take them out of their comfort zone without lunch ending up on the floor.
Who would want to go to a gym if they expected to throw up and get degraded? It isn’t necessary for results. Is it necessary for ratings? It must be.
What it really takes to be permanently successfully is a major mindset shift. But this mindset shift has to come from within the person. Not an external source, and surely not an external source who comes in the form of degrading comments and expletives. Teach people they are worth investing in themselves rather than beating them down.
Research shows people who are overweight or obese already have a lower self esteem; repeatedly suggesting they are "f’n lazy and worthless" isn’t supporting anything.
I hope the show can do what it’s intended to do. Help people in a positive way.
We have a major worldwide epidemic. 2/3 of Americans are overweight or obese. This is also a major epidemic in other countries around the world.
I'm not suggesting we should tip toe around the issue. It’s a serious issue. And people need to take responsibility for THEMSELVES!
Excuses won’t get anyone anywhere.
Blaming personal health issues on others won’t help anything.
But supportive environments encourage permanent success.
Positive reinforcement helps create habits.
Note to Ms. Jillian: please continue to push people to be their best. Please continue to join the good fight and help people transform their lives.
But remember, you are supposed to be a qualified trainer. Not an actor. While reality TV sells, it doesn’t mean you have to sell out. Don’t give qualified health professionals a bad rap for the sake of making a reality TV show.
I just don’t want people who struggle with their weight to get the wrong idea of what it takes to be successful.
It takes Diligence. Responsibility. Belief in oneself. Consistency. And Patience.
Kudos to you, for continuing on your journey toward health and fitness excellence!! We're back at it tomorrow morning, bright and early!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Tuesday, November 10, 2009
Monday, November 9, 2009
We Become Like Those We Associate With
Great work with getting back into the Boot Camp groove this morning! This is week 4 and we’re going full speed ahead!!
I talk a lot about nutrition, training, and behavioral factors associated achieving your health, fitness and personal goals.
I have had a passion for this, and am very fortunate to learn from several experts - from nutrition to psychology, to physical performance and in sports and everyday fitness.
One area I've really been paying attention to lately is the concept of our peer group and how they influence us, for better or worse.
Everyone knows those people who are real energy sappers.
Energy Sappers are those who bleed, deplete, devitalize, drain, erode, exhaust, undermine, weaken, or wear down the energy and enthusiasm of the team or relationship. That team can be your co-workers, your family or your friends.
Sappers will manifest their presence by doing the following:
Complaining about conditions
Complaining about pressure
Complaining about workload
Resisting change
Shooting down ideas before they have had a chance to be tried
Talking about others behind their back
On the flip side, there are those Energizers who you're just dying to be around - they give off that energy that is contagious. These are the people who increase the drive, fire, force, intensity, power, spirit and strength of the team or relationship.
Energizers do the following:
Put personal agendas aside for the good of other
Thrive in pressure
Embrace hard work
Are open to new ideas
Raise the energy level of the team
Empower others
Have a positive outlook.
So the question is - Do you surround yourself with Sappers or Energizers?
Here's a great story to show you an example of both:
Fred Smith was a student at Yale University. He wrote a paper for one of his classes proposing overnight package delivery service as a feasible option. His professor handed back his assignment and said "The concept is interesting and well-formed, but in order to earn better than a 'C' the idea must be feasible."
Smith, an Energizer, went on to found FedEx, which earns approximately 9 billion dollars per year.
What if he listened to his "Energy Sapping" Professor?
I've watched so many of you rise up and become great Energizers in camp - supporting each other, giving guidance, and just being there to listen or offer a helping hand.
Adventure Boot Camp is all about creating energy. Of course the workout enhances our physical energy, but the environment takes it to the next level. The relationships that have formed, and the care you've developed for each other is lasting.
How Can You Take it One Step Further?
There are 3 things you can do to create an environment that supports who you want to become:
Monday is off to a Big Energy Boost!! See you on the flip side for some more fun as we kick it into high gear here in week four!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
I talk a lot about nutrition, training, and behavioral factors associated achieving your health, fitness and personal goals.
I have had a passion for this, and am very fortunate to learn from several experts - from nutrition to psychology, to physical performance and in sports and everyday fitness.
One area I've really been paying attention to lately is the concept of our peer group and how they influence us, for better or worse.
Everyone knows those people who are real energy sappers.
Energy Sappers are those who bleed, deplete, devitalize, drain, erode, exhaust, undermine, weaken, or wear down the energy and enthusiasm of the team or relationship. That team can be your co-workers, your family or your friends.
Sappers will manifest their presence by doing the following:
Complaining about conditions
Complaining about pressure
Complaining about workload
Resisting change
Shooting down ideas before they have had a chance to be tried
Talking about others behind their back
On the flip side, there are those Energizers who you're just dying to be around - they give off that energy that is contagious. These are the people who increase the drive, fire, force, intensity, power, spirit and strength of the team or relationship.
Energizers do the following:
Put personal agendas aside for the good of other
Thrive in pressure
Embrace hard work
Are open to new ideas
Raise the energy level of the team
Empower others
Have a positive outlook.
So the question is - Do you surround yourself with Sappers or Energizers?
Here's a great story to show you an example of both:
Fred Smith was a student at Yale University. He wrote a paper for one of his classes proposing overnight package delivery service as a feasible option. His professor handed back his assignment and said "The concept is interesting and well-formed, but in order to earn better than a 'C' the idea must be feasible."
Smith, an Energizer, went on to found FedEx, which earns approximately 9 billion dollars per year.
What if he listened to his "Energy Sapping" Professor?
I've watched so many of you rise up and become great Energizers in camp - supporting each other, giving guidance, and just being there to listen or offer a helping hand.
Adventure Boot Camp is all about creating energy. Of course the workout enhances our physical energy, but the environment takes it to the next level. The relationships that have formed, and the care you've developed for each other is lasting.
How Can You Take it One Step Further?
There are 3 things you can do to create an environment that supports who you want to become:
- Take a look at your current relationships and determine whether they are supportive and enriching or toxic and destructive. A clue here is to examine how you feel about yourself when around various people.
- If you've identified any relationships which are not mutually supportive and do not empower you, or that drain your energy and make you feel badly about yourself, take steps to distance yourself from the people involved – FAST! Note: There are some relationships that will follow you forever - family!! Some people are blessed with amazing family members, while others may have toxic relatives. Use your best judgment on setting your boundaries if a family member falls into the latter category for you.
- Make a plan to surround yourself with supportive people. We become like those we associate with so concentrate on developing only relationships which are enriching, supportive and empowering!
Monday is off to a Big Energy Boost!! See you on the flip side for some more fun as we kick it into high gear here in week four!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Friday, November 6, 2009
You Rocked It This Week...
What a GREAT end to an phenomenal week 3 of camp!!
Now that you've been working hard, it's time for some rest this weekend - you've definitely earned it!!
Click here for why rest is important in reaching your health and fitness goals.
Yesterday a camper asked about the next boot camp session...
Typically we take a week of in between camp sessions. However, due to how the holidays fall, we start the "Stay Fit for the Holidays" camp on November 16th, the Monday immediately after we finish our current session.
This allows us one week of focused effort leading up to the week of Thanksgiving, which we take off. Then we're back on for 3 straight weeks leading up to the week of Christmas. We take off both the week of Christmas and New Years. And then we kick off the 2010 boot camp schedule on January 4th.
And as a reminder, since many of you are already registered for the Holiday Camp, we'll be moving indoors on November 16th. And this year all 4 locations have awesome indoor facilities to keep our workouts going stronger than ever through the cold months.
Springboro will be inside at Metro Sports, Blue Ash in a brand new basketball facility next Kids First, Oakley at Keystone Parke, and Florence at the Sports of All Sorts Indoor Soccer field - all huge indoor spaces!!
Okay, so this week there were a couple of days (today included) where it was noticeably colder out there ... and once you got warmed up it felt great!
With one more week outside, there are a few things to keep in mind on those days where the temperature is in the 30's ...
First, make sure you feel sufficiently warmed up. Injuries are more likely when you're asking a lot from your body, especially when it's colder out ...
Next, make sure you' continue to drink plenty of fluids. We can sometimes "forget" to hydrate, as it's easy to forget about when it's not humid and you're not sweating like you otherwise would.
Sound good?
And speaking of hydration, let's also talk about alcohol.
Now, I'm definitely not here to say your can't enjoy your favorite beverage. Rather I want you to have an awareness of how alcohol impacts your goals, and then you can figure out how much is appropriate.
Enjoy a drink or two on occasion, it's NO problem - in fact I'll probably have one or two tonight to help me RELAX before my half marathon tomorrow morning. In moderation, there's nothing wrong with that.
Let's talk about the calories IN alcohol and how it affects fat loss (and it does affect hydration too).
Here's just a quick list of the calories in some common alcoholic drinks.
12 oz beer, regular ~150 calories
12 oz beer, lite: ~100 calories
5 oz champagne: 70 calories
1 oz hard alcohol (vodka, rum, tequila, whiskey): ~ 65 calories
1 oz rum, 80 proof: 64 calories
5 oz wine, red ~105 calories
5 oz wine, white: 100-135 calories
So here's the deal. Yes, alcohol does have calories. Each gram of alcohol is 7 calories per gram (more than carbohydrates and protein, less than fat).
There are actually a few "concerns" with alcohol -- I'll list them and talk about each in more detail.
1. The calories themselves.
2. Alcohol lowers your inhibition.
3. Alcohol is metabolized first, before other calories that may be in your system (for example, if you have a few drinks with dinner, the alcohol is handled by your system first before the higher quality nutrients from food).
1. The calories themselves. Of course these can add up pretty quickly, as you can see from the numbers above. And of course you can account for them, or "factor in" for them when you do drink. For example, if you want a glass of wine with dinner, trade that for the appetizer or bread on the table. But if you start to have mixed drinks, they start to add up even more quickly -- the alcohol itself plus whatever the choice mixer is. Is it soda? Juice? One mixed drink can pack several hundred calories with all the "additions."
2. Alcohol lowers your inhibition. When you drink, making smart food choices isn't always top on the priority list. Research has actually suggested we crave salty and fatty foods when we drink -- last I checked, spinach salad with mix veggies and grilled salmon didn't fit that bill. Just think how quickly those calories can add up; between the alcohol itself and the associated food, it can be a "dangerous" evening for your body!
3. Alcohol is metabolized first. Without getting into complicated biochemistry, very simply when you have food in your system along with alcohol, the alcohol is handled first. And while the calories in alcohol surely aren't nutrient dense, you're body doesn't care and processes those first. And that means those other calories we ate are just sitting in our system -- once your body gets the calories it needs, the rest will ultimately go to fat storage.
Maybe that explains the research I just read that showed people who are trying to lose weight take in 36% of their calories on Saturday alone!
MORAL OF THE STORY:
Again, I'm not here to say never drink again. BUT, you need to figure out your goals and how quickly you want to reach them -- if you want to enjoy a drink or two on occasion, be my guest. Do understand the calories that each provides and if you are choosing a drink, watch the mixed drinks and alternate a non alcohol (non caloric - ideally water) drink between each alcohol beverage. This is all especially true as we head into the holiday parties and social get togethers.
Fair enough?
Okay, BIG CONGRATULATIONS are in order for the great work this week!! Get your rest this weekend so you're ready for our final week starting on Monday!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Now that you've been working hard, it's time for some rest this weekend - you've definitely earned it!!
Click here for why rest is important in reaching your health and fitness goals.
Yesterday a camper asked about the next boot camp session...
Typically we take a week of in between camp sessions. However, due to how the holidays fall, we start the "Stay Fit for the Holidays" camp on November 16th, the Monday immediately after we finish our current session.
This allows us one week of focused effort leading up to the week of Thanksgiving, which we take off. Then we're back on for 3 straight weeks leading up to the week of Christmas. We take off both the week of Christmas and New Years. And then we kick off the 2010 boot camp schedule on January 4th.
And as a reminder, since many of you are already registered for the Holiday Camp, we'll be moving indoors on November 16th. And this year all 4 locations have awesome indoor facilities to keep our workouts going stronger than ever through the cold months.
Springboro will be inside at Metro Sports, Blue Ash in a brand new basketball facility next Kids First, Oakley at Keystone Parke, and Florence at the Sports of All Sorts Indoor Soccer field - all huge indoor spaces!!
Okay, so this week there were a couple of days (today included) where it was noticeably colder out there ... and once you got warmed up it felt great!
With one more week outside, there are a few things to keep in mind on those days where the temperature is in the 30's ...
First, make sure you feel sufficiently warmed up. Injuries are more likely when you're asking a lot from your body, especially when it's colder out ...
Next, make sure you' continue to drink plenty of fluids. We can sometimes "forget" to hydrate, as it's easy to forget about when it's not humid and you're not sweating like you otherwise would.
Sound good?
And speaking of hydration, let's also talk about alcohol.
Now, I'm definitely not here to say your can't enjoy your favorite beverage. Rather I want you to have an awareness of how alcohol impacts your goals, and then you can figure out how much is appropriate.
Enjoy a drink or two on occasion, it's NO problem - in fact I'll probably have one or two tonight to help me RELAX before my half marathon tomorrow morning. In moderation, there's nothing wrong with that.
Let's talk about the calories IN alcohol and how it affects fat loss (and it does affect hydration too).
Here's just a quick list of the calories in some common alcoholic drinks.
12 oz beer, regular ~150 calories
12 oz beer, lite: ~100 calories
5 oz champagne: 70 calories
1 oz hard alcohol (vodka, rum, tequila, whiskey): ~ 65 calories
1 oz rum, 80 proof: 64 calories
5 oz wine, red ~105 calories
5 oz wine, white: 100-135 calories
So here's the deal. Yes, alcohol does have calories. Each gram of alcohol is 7 calories per gram (more than carbohydrates and protein, less than fat).
There are actually a few "concerns" with alcohol -- I'll list them and talk about each in more detail.
1. The calories themselves.
2. Alcohol lowers your inhibition.
3. Alcohol is metabolized first, before other calories that may be in your system (for example, if you have a few drinks with dinner, the alcohol is handled by your system first before the higher quality nutrients from food).
1. The calories themselves. Of course these can add up pretty quickly, as you can see from the numbers above. And of course you can account for them, or "factor in" for them when you do drink. For example, if you want a glass of wine with dinner, trade that for the appetizer or bread on the table. But if you start to have mixed drinks, they start to add up even more quickly -- the alcohol itself plus whatever the choice mixer is. Is it soda? Juice? One mixed drink can pack several hundred calories with all the "additions."
2. Alcohol lowers your inhibition. When you drink, making smart food choices isn't always top on the priority list. Research has actually suggested we crave salty and fatty foods when we drink -- last I checked, spinach salad with mix veggies and grilled salmon didn't fit that bill. Just think how quickly those calories can add up; between the alcohol itself and the associated food, it can be a "dangerous" evening for your body!
3. Alcohol is metabolized first. Without getting into complicated biochemistry, very simply when you have food in your system along with alcohol, the alcohol is handled first. And while the calories in alcohol surely aren't nutrient dense, you're body doesn't care and processes those first. And that means those other calories we ate are just sitting in our system -- once your body gets the calories it needs, the rest will ultimately go to fat storage.
Maybe that explains the research I just read that showed people who are trying to lose weight take in 36% of their calories on Saturday alone!
MORAL OF THE STORY:
Again, I'm not here to say never drink again. BUT, you need to figure out your goals and how quickly you want to reach them -- if you want to enjoy a drink or two on occasion, be my guest. Do understand the calories that each provides and if you are choosing a drink, watch the mixed drinks and alternate a non alcohol (non caloric - ideally water) drink between each alcohol beverage. This is all especially true as we head into the holiday parties and social get togethers.
Fair enough?
Okay, BIG CONGRATULATIONS are in order for the great work this week!! Get your rest this weekend so you're ready for our final week starting on Monday!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Thursday, November 5, 2009
Final Thoughts on the Scale...
It's hard to believe week 3 is almost in the books. Time flies when you're having fun!
Nice work today with the partner exercise, a challenging one for sure, but we didn't hear one complaint! We love that attitude.
And before we get into today's email, remember to wear your white Adventure Boot Camp shirt tomorrow for our group photo. We won't be able to bring extra shirts tomorrow as we're nearly out and need to make sure everyone has received their shirt.
So, yesterday's newsletter generated a lot of emails back to me. Seems as though many of you have the same love-hate relationship with the scale. One thing to remember, more important than what the scale says, is what you do EACH and every day to take you in the direction of your goals.
To remove weight, it takes a combination of diet and exercise. So if you skip camp several days or if you don't watch the calories, you really shouldn't hold yourself to the expectation that the scale will go down.
On the other hand, there WILL be times when you ARE watching calories and working hard at camp, and the scale doesn't move as much as you'd like. But honestly what is more important? The number on the scale? or the fact that your clothes fit better, you have more energy, you're eating healthier foods and you feel good about yourself? Who cares what number you look and feel good at is?
So many people have an unrealistic number in their head about what they "should" weigh. It's like they remember back in high school being 120 or 1-whatever and that's the number they will be happy with.
Maybe back in high school you starved yourself. Maybe you didn't do strength training back in the day. Maybe you played or practiced 2 hours a day of sports. Or whatever. You definitely didn't have kids or a career back then.
You can STILL get a body that you are happy with ... but let go of unrealistic numbers on a scale.
We once had a trainer at our studio who most everyone was envious of in terms of her figure. Everyone guess her to be about 110 pounds.
But the reality was she was 138 pounds, almost 30 pounds heavier than everybody guessed.
Why, well because she had GREAT muscle tone. She looked awesome. We need to remember that lean, toned muscle tissue weighs a lot more than body fat, but your scale cannot differentiate between the two. If you trade 10 pound of body fat for 10 pounds of lean muscle tissue, you're going to look much smaller.
Right now Carolyn and I are working with our daughter as she discovers her "boundaries". This week Kayla pulled a fire alarm at Old Navy, told a friend at school, "don't look at me", and hasn't listened to mom or dad very much.
Of course, I love her spirit...and for good or bad she's got my personality...so inside I'm laughing at some of the things she does. But on the outside I'm parenting and doing my best to teach Kayla what's appropriate and what's not.
I bring this up because there are a lot of similarities between parenting a child and parenting ourselves as adults. For those of you who are parents, would you talk to your children (or allow your children to talk to themselves), the way we sometimes talk to ourselves about weight, our body, or our habits, etc?
Probably not. If you don't have children, you wouldn't listen to your friends disparage themselves either.
When it comes to changing our habits, and most importantly our behaviors, we have to act like the compassionate friend or parent. Push when necessary. Be gentle if needed. Hold ourselves accountable.
So we'll end the scale debate with this point. If the scale's not working for you --if it makes you overeat, or you beat yourself up unnecessarily, or lose motivation....lose it. Develop other benchmarks to track your progress. Keep a food and exercise diary. Rate the quality of your choices on a daily basis. Take a picture once a month in a revealing outfit. Log your mood, sleep and energy level.
But track something.
Because otherwise you might not give yourself credit for all of the positive changes that happen when you take charge of your health!
Deal?
Okay, here's another Vegetarian Recipe for this Week:
Curried Red Lentil Soup
· 2 cups red lentils, sorted and rinsed
· 1 qt. low-sodium vegetable broth
· 1 large onion, finely chopped (2 cups)
· 4 celery stalks, finely chopped (1 1/2 cups)
· 2 large carrots, finely chopped (1 1/2 cups)
· 2 cloves garlic, minced (2 tsp.)
· 1/4 cup chopped cilantro
· 1 Tbs. curry powder
· 1 tsp. ground cumin
· 2 Tbs. lemon juice
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Nice work today with the partner exercise, a challenging one for sure, but we didn't hear one complaint! We love that attitude.
And before we get into today's email, remember to wear your white Adventure Boot Camp shirt tomorrow for our group photo. We won't be able to bring extra shirts tomorrow as we're nearly out and need to make sure everyone has received their shirt.
So, yesterday's newsletter generated a lot of emails back to me. Seems as though many of you have the same love-hate relationship with the scale. One thing to remember, more important than what the scale says, is what you do EACH and every day to take you in the direction of your goals.
To remove weight, it takes a combination of diet and exercise. So if you skip camp several days or if you don't watch the calories, you really shouldn't hold yourself to the expectation that the scale will go down.
On the other hand, there WILL be times when you ARE watching calories and working hard at camp, and the scale doesn't move as much as you'd like. But honestly what is more important? The number on the scale? or the fact that your clothes fit better, you have more energy, you're eating healthier foods and you feel good about yourself? Who cares what number you look and feel good at is?
So many people have an unrealistic number in their head about what they "should" weigh. It's like they remember back in high school being 120 or 1-whatever and that's the number they will be happy with.
Maybe back in high school you starved yourself. Maybe you didn't do strength training back in the day. Maybe you played or practiced 2 hours a day of sports. Or whatever. You definitely didn't have kids or a career back then.
You can STILL get a body that you are happy with ... but let go of unrealistic numbers on a scale.
We once had a trainer at our studio who most everyone was envious of in terms of her figure. Everyone guess her to be about 110 pounds.
But the reality was she was 138 pounds, almost 30 pounds heavier than everybody guessed.
Why, well because she had GREAT muscle tone. She looked awesome. We need to remember that lean, toned muscle tissue weighs a lot more than body fat, but your scale cannot differentiate between the two. If you trade 10 pound of body fat for 10 pounds of lean muscle tissue, you're going to look much smaller.
Right now Carolyn and I are working with our daughter as she discovers her "boundaries". This week Kayla pulled a fire alarm at Old Navy, told a friend at school, "don't look at me", and hasn't listened to mom or dad very much.
Of course, I love her spirit...and for good or bad she's got my personality...so inside I'm laughing at some of the things she does. But on the outside I'm parenting and doing my best to teach Kayla what's appropriate and what's not.
I bring this up because there are a lot of similarities between parenting a child and parenting ourselves as adults. For those of you who are parents, would you talk to your children (or allow your children to talk to themselves), the way we sometimes talk to ourselves about weight, our body, or our habits, etc?
Probably not. If you don't have children, you wouldn't listen to your friends disparage themselves either.
When it comes to changing our habits, and most importantly our behaviors, we have to act like the compassionate friend or parent. Push when necessary. Be gentle if needed. Hold ourselves accountable.
So we'll end the scale debate with this point. If the scale's not working for you --if it makes you overeat, or you beat yourself up unnecessarily, or lose motivation....lose it. Develop other benchmarks to track your progress. Keep a food and exercise diary. Rate the quality of your choices on a daily basis. Take a picture once a month in a revealing outfit. Log your mood, sleep and energy level.
But track something.
Because otherwise you might not give yourself credit for all of the positive changes that happen when you take charge of your health!
Deal?
Okay, here's another Vegetarian Recipe for this Week:
Curried Red Lentil Soup
· 2 cups red lentils, sorted and rinsed
· 1 qt. low-sodium vegetable broth
· 1 large onion, finely chopped (2 cups)
· 4 celery stalks, finely chopped (1 1/2 cups)
· 2 large carrots, finely chopped (1 1/2 cups)
· 2 cloves garlic, minced (2 tsp.)
· 1/4 cup chopped cilantro
· 1 Tbs. curry powder
· 1 tsp. ground cumin
· 2 Tbs. lemon juice
- Bring lentils, vegetable broth, and 4 cups water to a simmer in large pot. Skim away foam that rises to top. Reduce heat to medium-low, cover, and simmer 5 minutes, stirring occasionally.
- Add onion, celery, carrots, and garlic; simmer, uncovered, 20 minutes. Add cilantro, curry powder, and cumin, and cook 20 minutes more, or until lentils are soft. Season with salt and pepper, if desired, and stir in lemon juice.
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Wednesday, November 4, 2009
Does the SCALE Control How You Feel?
What a powerful start to the day!
We loved the effort everyone gave this morning and hope you enjoyed the new routine at the end of camp!
And as a reminder, on Friday, please plan on wearing your white Adventure Boot Camp shirt as we'll be taking a picture of your group for you to keep as a memento of your great work in camp!
Alright, now onto today's topic which is often a BIG thorn in my side...
...the other day I was interviewed by a writer for Brides magazine. She was writing an article on THE SCALE. And her questions for me centered on whether weighing oneself was a good idea. Particularly since a lot of women live and die by the number on the scale.Poor lady.
She had NO IDEA how I felt about the scale relative to its emotional impact on women, and the fallacy in using it as a gauge for positive change.
See, I hate that for so many women the number on the scale determines their mood for the day, creates anxiety about eating, and for some, defines their self-worth.
And beyond that, for some people trying to remove weight, the scale does more harm than good.
A perfect example is a former client of mine. She was so driven by the number on the scale, that it literally determined if she had a good day or a bad day.
If she stepped on the scale in the morning and her weight was up, she would freak out, decide she would never be successful at weight loss, and proceed to blow all of her hard earned efforts on a junk food binge.
This would continue for a day or so until she was disgusted, then she'd promise herself she'd get back on track, and inevitably it would happen all over again.
On those days that her scale showed weight loss, she would be fired up and continue to work hard and eat clean. So her weight loss efforts were really determined by what the scale told her, and not what she told herself.
I used to think I really didn't even need to "coach" her on how to change her eating and exercise habits. I could have been equally successful (maybe even more successful) if I just sneaked into her house each night and manually adjusted her scale down.
Sounds silly, right? Would this client really want to be fooled into thinking she weighed less than she did? Sadly, she would. (And she would tell you that, too.) Which is precisely why she used to weigh herself after haircuts, after going to the bathroom, after a run and sweating a lot, etc.
But what's the purpose? Are the lower readings on the scale after those situations even meaningful??
Of course not.
But to her they were, because she put so much importance on THE NUMBER.
There's a right way and a wrong way to use the scale. And, you need to know your personality to determine IF you should in fact, use the scale at all.
Daily Weigh-Ins
If you can objectively look at the number on the scale WITHOUT it affecting your mood, then consider weighing yourself daily. Same time each day, same situation (ie. pre-boot camp prior to eating and after using the bathroom)
Why it works: It allows you to generally gauge how your weight removal or weight management efforts are going.
Advantages: Your weight will never plateau or skyrocket without your knowing.
When another client wanted to remove weight, we set a weekly weight removal goal for her and divided it by the number of days in a week.
For example, if she wanted to get rid of 2.1 lbs in a week, she would need to reduce her body weight by 0.3 lbs each day. During her daily weigh-ins she then have a goal to strive for.
If it's been 3 days and the scale hasn't changed then we either needed to set a more realistic goal or we needed to look at her eating and exercise behaviors to determine what's "off."
Weekly Weigh-Ins
If you find that you tend to ride the highs and lows that you often see on the scale during the week, consider weighing yourself only once a week. Pick the same day each week and the same conditions (every Monday pre-boot camp, prior to eating, etc.)
Why it works: It still gives you feedback in a timely fashion, without having to worry/fret over water weight fluctuations, etc.
Advantages: You can use other, more meaningful markers such as food journals to determine your progress.
Boot Camp Assessment Weigh-Ins Only
If you saw a little piece of yourself in the description of my former client, consider only weighing yourself during the post-boot camp evaluations.
Why it works: The setting is much more objective and you can discuss your feelings/thoughts with a professional, and other more reliable measurement markers are taken (like body composition).
Advantages: In the event the scale isn't going in the right direction, you can develop a game plan for success!
Remember, the scale is only one piece of the puzzle, and it CAN NOT tell you a number of critical factors on your path toward a leaner, healthier body. And, what you weigh says NOTHING about you as a person, or how healthy or fit you are.
Click here to discover how to much more accurately track your positive fitness and weight removal journey.
Great work again today! See you on Thursday morning as we continue to make this third week of camp simply awesome!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
We loved the effort everyone gave this morning and hope you enjoyed the new routine at the end of camp!
And as a reminder, on Friday, please plan on wearing your white Adventure Boot Camp shirt as we'll be taking a picture of your group for you to keep as a memento of your great work in camp!
Alright, now onto today's topic which is often a BIG thorn in my side...
...the other day I was interviewed by a writer for Brides magazine. She was writing an article on THE SCALE. And her questions for me centered on whether weighing oneself was a good idea. Particularly since a lot of women live and die by the number on the scale.Poor lady.
She had NO IDEA how I felt about the scale relative to its emotional impact on women, and the fallacy in using it as a gauge for positive change.
See, I hate that for so many women the number on the scale determines their mood for the day, creates anxiety about eating, and for some, defines their self-worth.
And beyond that, for some people trying to remove weight, the scale does more harm than good.
A perfect example is a former client of mine. She was so driven by the number on the scale, that it literally determined if she had a good day or a bad day.
If she stepped on the scale in the morning and her weight was up, she would freak out, decide she would never be successful at weight loss, and proceed to blow all of her hard earned efforts on a junk food binge.
This would continue for a day or so until she was disgusted, then she'd promise herself she'd get back on track, and inevitably it would happen all over again.
On those days that her scale showed weight loss, she would be fired up and continue to work hard and eat clean. So her weight loss efforts were really determined by what the scale told her, and not what she told herself.
I used to think I really didn't even need to "coach" her on how to change her eating and exercise habits. I could have been equally successful (maybe even more successful) if I just sneaked into her house each night and manually adjusted her scale down.
Sounds silly, right? Would this client really want to be fooled into thinking she weighed less than she did? Sadly, she would. (And she would tell you that, too.) Which is precisely why she used to weigh herself after haircuts, after going to the bathroom, after a run and sweating a lot, etc.
But what's the purpose? Are the lower readings on the scale after those situations even meaningful??
Of course not.
But to her they were, because she put so much importance on THE NUMBER.
There's a right way and a wrong way to use the scale. And, you need to know your personality to determine IF you should in fact, use the scale at all.
Daily Weigh-Ins
If you can objectively look at the number on the scale WITHOUT it affecting your mood, then consider weighing yourself daily. Same time each day, same situation (ie. pre-boot camp prior to eating and after using the bathroom)
Why it works: It allows you to generally gauge how your weight removal or weight management efforts are going.
Advantages: Your weight will never plateau or skyrocket without your knowing.
When another client wanted to remove weight, we set a weekly weight removal goal for her and divided it by the number of days in a week.
For example, if she wanted to get rid of 2.1 lbs in a week, she would need to reduce her body weight by 0.3 lbs each day. During her daily weigh-ins she then have a goal to strive for.
If it's been 3 days and the scale hasn't changed then we either needed to set a more realistic goal or we needed to look at her eating and exercise behaviors to determine what's "off."
Weekly Weigh-Ins
If you find that you tend to ride the highs and lows that you often see on the scale during the week, consider weighing yourself only once a week. Pick the same day each week and the same conditions (every Monday pre-boot camp, prior to eating, etc.)
Why it works: It still gives you feedback in a timely fashion, without having to worry/fret over water weight fluctuations, etc.
Advantages: You can use other, more meaningful markers such as food journals to determine your progress.
Boot Camp Assessment Weigh-Ins Only
If you saw a little piece of yourself in the description of my former client, consider only weighing yourself during the post-boot camp evaluations.
Why it works: The setting is much more objective and you can discuss your feelings/thoughts with a professional, and other more reliable measurement markers are taken (like body composition).
Advantages: In the event the scale isn't going in the right direction, you can develop a game plan for success!
Remember, the scale is only one piece of the puzzle, and it CAN NOT tell you a number of critical factors on your path toward a leaner, healthier body. And, what you weigh says NOTHING about you as a person, or how healthy or fit you are.
Click here to discover how to much more accurately track your positive fitness and weight removal journey.
Great work again today! See you on Thursday morning as we continue to make this third week of camp simply awesome!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Try This Family Dinner Ritual!
Happy voting day!!
Great efforts were witnessed again this morning as you worked the backside with some intensely, then cranked up the heart rate big time at the end!
One thing to really pay attention to over the balance of the November boot camp session is your intensity. First set should act as a warm up, then REALLY go for it in set or round 2 and 3. It's those sets that pay the big dividends.
But you MUST bring your muscles to momentary failure to get the results you're after.
Here's a video demonstration of that intensity!
Reminder! Tomorrow is our second Bring a Friend Wednesday!! Think of someone who's stressed out, maybe over worked, or just in a rut and would benefit from the support, connection and the great workout you're experiencing .. and invite her to join in tomorrow's fun! It'll make her day!
Okay, so over the past month a fun dinner ritual has emerged in the Calkins home.
Out of the blue at dinner my wife asked me to share 3 things that happened on that day that I was either excited about, or grateful for.
Interesting, sometimes when someone asks you that "on the spot" it's tough to come up with a meaningful answer.
Fortunately for me on that day, I really had an awesome day. So I spit out my answers and rambled on and on...!
Then my wife asked our 3-year old what happened to her on that day that she was excited about. And then Kayla rattled off 3 really cool things that happened to her.
And then Carolyn took her turn sharing 3 exciting things.
Here's the cool part ... instead of routine dinner after a long hard day of balancing work and parenthood, we all HAD A BLAST connecting and sharing the great things that happened to each of us that day.
And, Kayla enjoyed the experience so much that now every time we have dinner, SHE wants to play the game of telling everyone what exciting things happened in each of our days!
We just stumbled upon this and it has quickly become a dinner ritual.
This does several things for us:
1. Regardless of what kind of a day we're having, it forces us to find something (in this case 3 things) that was great about the day. The reality of life is, there's ALWAYS something positive we can focus on at any given time that will allow us to feel good. And, life comes at us SO fast that we often lose sight of all the great things that do in fact happen throughout the day.
2. Instead of ending the workday stressed out at dinner, this ritual completely changes the family focus to exciting things in our lives.
3. We bond as a family and end up having fun. After each person shares, my crazy family cheers and claps as if our favorite sports team just won the championship. And that causes us to laugh and enjoy the process even more.
Last night at dinner one of the things I share was how excited I was on Monday morning to see Carolyn and Kayla show up unannounced at the Oakley boot camp. I had NO CLUE they were coming ... and don't you just love fun surprises?
Try this ritual out with YOUR family...and see how much fun, love and connection you can have!! At first someone might poo-poo your enthusiasm. They WILL come around, as long as YOU'RE committed to making it happen!!
Here's the thing ... life can be very stressful. We all have hectic schedules and circumstances that at times are beyond our control. Yet, at any given moment, we can focus on what's GREAT or what's LOUSY about a situation.
Questions direct your focus. And what you focus on determines how you feel.
And since I've been sharing a lot of Tony Robbins over the past few emails, I want to share one of the most powerful series of questions that can turn any problem into an empowering opportunity.
I've used these questions for almost 20 years, and they are incredibly powerful when you take a "problem" and work through it by writing out the answers to the following...
THE PROBLEM SOLVING QUESTIONS
What is great about this problem? (There's always a hidden benefit in every problem or challenge. Think about some of the best things you've achieved that originally started as your biggest problems in life. Some HUGE problem initially...but ultimately it gave you the best gift in the world, right?)
What is not perfect yet? (Meaning, what things or aspects of your challenge need your attention so that you can make it better? This question also presupposes that your "problem" will become perfect!)
What am I willing to do to make it the way I want it?
What am I no longer willing to do in order to make it the way I want it? (Great question. What do you have to give up, or no longer do, so that you can transform your problem or challenge into an empowering outcome?)
How can I enjoy the process while I do what is necessary to make it the way I want it? (Another Great Question! While you're making your challenge the way you want it, how can you enjoy that process?)
Print those 5 questions out and keep them with you. Then anytime you're faced with a challenge, pull these questions out and work through the situation - you'll be amazed at the solutions you create!
Have an outstanding Tuesday!
See you tomorrow for Bring a Friend Day!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Great efforts were witnessed again this morning as you worked the backside with some intensely, then cranked up the heart rate big time at the end!
One thing to really pay attention to over the balance of the November boot camp session is your intensity. First set should act as a warm up, then REALLY go for it in set or round 2 and 3. It's those sets that pay the big dividends.
But you MUST bring your muscles to momentary failure to get the results you're after.
Here's a video demonstration of that intensity!
Reminder! Tomorrow is our second Bring a Friend Wednesday!! Think of someone who's stressed out, maybe over worked, or just in a rut and would benefit from the support, connection and the great workout you're experiencing .. and invite her to join in tomorrow's fun! It'll make her day!
Okay, so over the past month a fun dinner ritual has emerged in the Calkins home.
Out of the blue at dinner my wife asked me to share 3 things that happened on that day that I was either excited about, or grateful for.
Interesting, sometimes when someone asks you that "on the spot" it's tough to come up with a meaningful answer.
Fortunately for me on that day, I really had an awesome day. So I spit out my answers and rambled on and on...!
Then my wife asked our 3-year old what happened to her on that day that she was excited about. And then Kayla rattled off 3 really cool things that happened to her.
And then Carolyn took her turn sharing 3 exciting things.
Here's the cool part ... instead of routine dinner after a long hard day of balancing work and parenthood, we all HAD A BLAST connecting and sharing the great things that happened to each of us that day.
And, Kayla enjoyed the experience so much that now every time we have dinner, SHE wants to play the game of telling everyone what exciting things happened in each of our days!
We just stumbled upon this and it has quickly become a dinner ritual.
This does several things for us:
1. Regardless of what kind of a day we're having, it forces us to find something (in this case 3 things) that was great about the day. The reality of life is, there's ALWAYS something positive we can focus on at any given time that will allow us to feel good. And, life comes at us SO fast that we often lose sight of all the great things that do in fact happen throughout the day.
2. Instead of ending the workday stressed out at dinner, this ritual completely changes the family focus to exciting things in our lives.
3. We bond as a family and end up having fun. After each person shares, my crazy family cheers and claps as if our favorite sports team just won the championship. And that causes us to laugh and enjoy the process even more.
Last night at dinner one of the things I share was how excited I was on Monday morning to see Carolyn and Kayla show up unannounced at the Oakley boot camp. I had NO CLUE they were coming ... and don't you just love fun surprises?
Try this ritual out with YOUR family...and see how much fun, love and connection you can have!! At first someone might poo-poo your enthusiasm. They WILL come around, as long as YOU'RE committed to making it happen!!
Here's the thing ... life can be very stressful. We all have hectic schedules and circumstances that at times are beyond our control. Yet, at any given moment, we can focus on what's GREAT or what's LOUSY about a situation.
Questions direct your focus. And what you focus on determines how you feel.
And since I've been sharing a lot of Tony Robbins over the past few emails, I want to share one of the most powerful series of questions that can turn any problem into an empowering opportunity.
I've used these questions for almost 20 years, and they are incredibly powerful when you take a "problem" and work through it by writing out the answers to the following...
THE PROBLEM SOLVING QUESTIONS
What is great about this problem? (There's always a hidden benefit in every problem or challenge. Think about some of the best things you've achieved that originally started as your biggest problems in life. Some HUGE problem initially...but ultimately it gave you the best gift in the world, right?)
What is not perfect yet? (Meaning, what things or aspects of your challenge need your attention so that you can make it better? This question also presupposes that your "problem" will become perfect!)
What am I willing to do to make it the way I want it?
What am I no longer willing to do in order to make it the way I want it? (Great question. What do you have to give up, or no longer do, so that you can transform your problem or challenge into an empowering outcome?)
How can I enjoy the process while I do what is necessary to make it the way I want it? (Another Great Question! While you're making your challenge the way you want it, how can you enjoy that process?)
Print those 5 questions out and keep them with you. Then anytime you're faced with a challenge, pull these questions out and work through the situation - you'll be amazed at the solutions you create!
Have an outstanding Tuesday!
See you tomorrow for Bring a Friend Day!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
Tuesday, November 3, 2009
What a Beautiful Sunrise!
Congratulations on ANOTHER fantastic 5:30am workout...
...you deserve every single bit of recognition that comes your way.
It was definitely cold at the start, but then you warmed up and the layers started peeling off.
And wasn't the full moon, then sunrise this morning just gorgeous?
With two weeks of boot camp in front of us ... I want you to think about something ... the power of the mind.
It controls us. And that can be good. Or it can be bad.
Maybe you struggle with your body weight and beat yourself up over it. "I just can't get through this plateau. I can't. I do everything in my power, but the scale isn't moving...I either gain or maintain. THE SCALE HATES ME!"
Or maybe it's...
"I am SO addicted to sweets. Whenever I see them, I just can't stop thinking about them and eating them."
The power of the subconscious mind is amazing. And while it may seem gimmicky, weird, or a little too "out there," get this.
Data shows that when sick patients are told they "only have x months to live" the likelihood that they will in fact die within days of that "deadline" is astounding. However, when patients with the same diseases are NOT told they have a "deadline" for lack of a better term, they live much, much longer.
You're told you have just so much time and you focus on the negative.
On the flipside, if you're never given that time frame, you have no idea how long it will be.
Here are three more interesting stories for you.
In 1936, a blindfolded prisoner in India was told he was being bled to death. Instead, he was given harmless scratches, and water was dripped into buckets to replicate the sound of blood. As the dripping stopped, his heart did too. With no direct physical examination, the cause of death was recorded as "psychological torture."
More recently, in 1978, there is a recorded story about a railway employee in Russia who accidentally locked himself in a refrigerator car and was unable to escape. He panicked and scribbled sentences on the wall of the car, as his body became numb and he became colder. He wrote "slowly freezing to death...I can hardly write...these may be my last words." This man was found dead, but the temperature of the car was 56 degrees because apparently the freezing apparatus was broken. There was zero physical reason for his death. He was instead a "victim" of his own mind, since he convinced his body that he was freezing to death and won.
Similarly, a 2001 study found Chinese and Japanese-Americans were 13 percent more likely to die on the 4th of each month than any other day. Interestingly, they believe the number 4 to be an unlucky number in their cultures. Most people believe they have become so afraid of dying on the fourth that many actual have.
Okay, although real, some not so uplifting examples of how the mind creates a negative outcome.
But you know what, it works just as well in the positive!
Apply the power of the mind to your own life in an affirmative manner... and studies show you achieve that which you focus on and believe will come true.Do you have that positive mindset that will push you through anything?
How do you think this impacts you and your goals? Positive or negative, mindset and what you focus on determines your outcome.
What are you going to focus on over these 2 final weeks of camp? What decisions have shaped you ... and continue to shape you?
Here's a great video from Peak Performance Coach, Tony Robbins on this very topic (it's 22 minutes, but take the time to watch it -- very insightful). You might save this video for after work, at lunchtime, or when the kids are taking a nap!!
Tony is presenting to a group on the 6 human needs ... and you'll recognize a very famous former vice president of the US in the audience that Tony has a little fun with!!
The week is off to a GREAT START and we look forward to seeing you bright and early tomorrow for some more fun!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
...you deserve every single bit of recognition that comes your way.
It was definitely cold at the start, but then you warmed up and the layers started peeling off.
And wasn't the full moon, then sunrise this morning just gorgeous?
With two weeks of boot camp in front of us ... I want you to think about something ... the power of the mind.
It controls us. And that can be good. Or it can be bad.
Maybe you struggle with your body weight and beat yourself up over it. "I just can't get through this plateau. I can't. I do everything in my power, but the scale isn't moving...I either gain or maintain. THE SCALE HATES ME!"
Or maybe it's...
"I am SO addicted to sweets. Whenever I see them, I just can't stop thinking about them and eating them."
The power of the subconscious mind is amazing. And while it may seem gimmicky, weird, or a little too "out there," get this.
Data shows that when sick patients are told they "only have x months to live" the likelihood that they will in fact die within days of that "deadline" is astounding. However, when patients with the same diseases are NOT told they have a "deadline" for lack of a better term, they live much, much longer.
You're told you have just so much time and you focus on the negative.
On the flipside, if you're never given that time frame, you have no idea how long it will be.
Here are three more interesting stories for you.
In 1936, a blindfolded prisoner in India was told he was being bled to death. Instead, he was given harmless scratches, and water was dripped into buckets to replicate the sound of blood. As the dripping stopped, his heart did too. With no direct physical examination, the cause of death was recorded as "psychological torture."
More recently, in 1978, there is a recorded story about a railway employee in Russia who accidentally locked himself in a refrigerator car and was unable to escape. He panicked and scribbled sentences on the wall of the car, as his body became numb and he became colder. He wrote "slowly freezing to death...I can hardly write...these may be my last words." This man was found dead, but the temperature of the car was 56 degrees because apparently the freezing apparatus was broken. There was zero physical reason for his death. He was instead a "victim" of his own mind, since he convinced his body that he was freezing to death and won.
Similarly, a 2001 study found Chinese and Japanese-Americans were 13 percent more likely to die on the 4th of each month than any other day. Interestingly, they believe the number 4 to be an unlucky number in their cultures. Most people believe they have become so afraid of dying on the fourth that many actual have.
Okay, although real, some not so uplifting examples of how the mind creates a negative outcome.
But you know what, it works just as well in the positive!
Apply the power of the mind to your own life in an affirmative manner... and studies show you achieve that which you focus on and believe will come true.Do you have that positive mindset that will push you through anything?
How do you think this impacts you and your goals? Positive or negative, mindset and what you focus on determines your outcome.
What are you going to focus on over these 2 final weeks of camp? What decisions have shaped you ... and continue to shape you?
Here's a great video from Peak Performance Coach, Tony Robbins on this very topic (it's 22 minutes, but take the time to watch it -- very insightful). You might save this video for after work, at lunchtime, or when the kids are taking a nap!!
Tony is presenting to a group on the 6 human needs ... and you'll recognize a very famous former vice president of the US in the audience that Tony has a little fun with!!
The week is off to a GREAT START and we look forward to seeing you bright and early tomorrow for some more fun!!
Your friend in fitness,
Brian Calkins
Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227
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