cpowerfitness

Why We Do What We Do

2011-01-15T19:07:00.001-08:00

What are your needs? For years I have tried to figure it out, and I have come to one conclusion, there are only 6 human needs in this world.

Everyone finds the first 4 in all people, they are called needs of the personality, last 2 are needs of the spirit.

We all have same needs but what of the 6 drives us, that tilts you in a direction and changes your destination or destiny.

1. Certainty (avoidance, to give up or go all in, to smoke or not smoke to be comfortable or drink, some people workout, some of us find certainty in our relationships…etc...)

2. Uncertainty (we need surprise, but no one wants any surprise, they only want surprises they want, because surprises we do not want are called PROBLEMS! That is the problem, we need to accept unexpected and sometimes unfortunate surprises and roll with them. Uncertainty is what creates who we are)

3. Critical Significance – to feel special, unique, wanted, but the fastest way to feel significant is via violence because you become significant immediately, you get a response. Each of us have a different map some good or some bad, all methods to feeling significant.

4. Connection/Love – most want it but people settle for connection because love is too scary. You will get hurt again no doubt at some point, but it is true we need it love not just a connection. Look for intimacy, friendship, prayer, walking in nature, get a dog, but fine a connection and something you love, or at the very least, love to do.

5. Contribute beyond ourselves (the secret to living is giving; it is not about me it is about we). You can feel the difference when you have a calling.

6. Emotion (this one is up to you)

Explore YOUR web, the web in your head, the needs, beliefs, emotions that are controlling you, for 2 reasons…. So you have more to give, but so you can appreciate what drives you and other people.

How to SEE YOUR ABS!

2010-08-11T19:28:00.001-07:00

WHAT YOU ARE READING NO ONE WANTS YOU TO KNOW, NOT YOUR TRAINER or INFOMERCIALS, etc.

What you are about to read is the truth about ab workouts and how to get those oh so perfect abs you've always dreamed of.

HOW OFTEN do you see those informercials about abs and exercise equipment for them, on average, at least once a day I see one. You know them, the ones that have a bunch of dolled up guys/girls with good bodies all standing around talking about ab workouts and how great this product is. Diagrams, speeches a wink and smile... that's the sale! Personally, I love the names. The "Ab Doer," the "Ab Dolly," the "Ab Swing," etc., here is the question, why don't they just name it the "Ab machine that will totally waste all of your money and no do exactly what you think it will."

The truth is, no matter what Chuck Norris or whatever other idiot in the commercial says, it is all a big lie. The truth is, EVERY one of the ab machines you see in EVERY one of these infomercials is not as effective as it says.

The truth is everyone in these infomercials with the perfect 6 packs and flat stomachs all got that way WITHOUT using the dumb abdominal product they are advertising.

There is only ONE way to get a stomach like that and it has nothing to do with any kind of "magic" ab workouts or abdominal exercises. It's the huge secret that everyone in those commercials don't want you to know because if everyone knew this secret, these infomercial idiots would all have no jobs.

****You have to have a low body fat. It's as simple as that.****

You don't have to spend $19.95 to swing in the "Ab Chair" for 8 minutes a day, you don't spend $29.95 to ride the "Ab Dolly" for 3 minutes a day. All you have to do is have a low body fat; not do some kind of magic ab workouts. The brutal truth is we all have perfect abs. The 2000 pound guy who has to be lifted out of his house by a truck because he's so fat, has good abs too. Everyone has sexy abs. The problem is most people just can't see them. Why? Because the body fat % is too high. Eat a perfect diet, resistance training and cardio, and your body fat will decrease, and your abs will be able to be seen. Sure, doing abdominal exercises and working out your abs is good, this helps strengthen and build your ab muscles, but that won't do much for you if you can't see them because there is a layer of fat covering them!

Sorry, crunches 2 days a week won't cut it.

200 BODY WEIGHT REP TEST!

2010-06-29T21:35:00.001-07:00

Let's start with a few assumptions. You don't have the luxury of spending hours in a gym. You don't have much workout equipment at home. You've found it hard to stick with an exercise plan over the long term.

Best of all, you can start today. And why wouldn't you? Now that you have this workout, you're all out of excuses.

The Bodyweight 200

This 12-station, 200-rep program burns fat and builds muscle -- in less than 90 minutes a week

Directions: Do this workout 4 times a week -- Monday, Wednesday, Thursday, and Friday. Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions. Complete them in the order shown, without resting between exercises.

Too easy?

Rest 1 minute and repeat the circuit.

Rest 3 minutes and repeat the circuit.

The Workout
1. Prisoner squats (30 reps)
2. Pushups (30 reps)
3. Jumps (10 reps)
4. Swiss-ball leg curls (10 reps)
5. Swiss-ball pikes (10 reps)
6. Stepups (20 reps)
7. Pullups or chinups (5 reps)
8. Forward lunges (30 reps)
9. Tucked-elbow pushups (20 reps)
10. Inverted rows (15 reps)
11. Prisoner squats (15 reps)
12. Chinups (5 reps)

Cloudy Days and "Just Barely Training"

2010-03-29T12:36:00.000-07:00

"A misty morning does not signify a cloudy day."
- Ancient Proverb

I cringe when I hear, "It's obviously going to be another one of those days." What is this person doing? They are setting up an expectation that the entire rest of the day will necessarily be a disaster. What do you think they will find at every turn? Disaster. The sad reality is, people that think this way never see the results of their own making for what it is- self-fulfilled prophecy. Instead it is interpreted as validation of their ability to spot disaster before it strikes.

When your imagination begins to paint an expectation, your mind goes to work to complete the picture, and your subconscious-driven actions follow. What picture are you setting up to be painted at the top of every morning? Psychologists have determined that your first interaction with someone at the start of each day will have more impact on your state of mind than the next eight interactions combined. Studies also show that it takes seven positive inputs into your mind to overcome one negative input. What do you think you are doing to yourself and your day when you start your mornings with a prophecy of doom? This is why I make sure my first conversation of the day is with myself and that it is strikingly positive. This way, I take control of my day's destination.

If you are rolling your eyes by this point, then re-read the above passage with an open and realistic frame of mind... reflect.

Train, But Just Barely
Any degree of training is better than nothing at all. But you can only get out of something what you put in. Remember, losing weight isn't just a matter of going to the gym once a week. It also involves lifestyle changes. Take a walk on your lunch break, park on the opposite end of the parking lot at stores, and do more yard work (your girl will love the new you).

Small Successes

2010-03-09T19:05:00.001-08:00

To many, success seems to come suddenly. When you observe others and what they have achieved you usually don’t appreciate what it has taken for them to get where they are. Ultimately, in failing to do this you also fail to learn what it would take for you to attain the same level of achievement and success.
But, if you take the time to truly think about it, you will find that success is usually only a small step away. Yet despite that it eludes most people. It is always so near and yet so far. Let me illustrate what I mean with a short story.

So we start off the day at sunset, walking through the thick bush. Because we are looking for direction, we have to walk in a straight line. Any slight deviation from the path and we would inevitably get lost. That means that whatever obstacle we encounter on the way had to be overcome. That straight line had to be maintained at all costs. Worse still, there is no light - we are basically walking blind in the moonless night.

So you could not see where your next step was going to land. But we have to walk fast.

So we walked through the night. No time for fear, no time for doubt. We had to do what we had to do. Our futures depend on it.

As I walk through that unknown and scary world one thought keeps going through my mind…It was… “Just take it one step at a time. Doesn’t worry about what will happen later, just think about each step… one small step to success”… That is the idea I hang on to.

So with that I find some courage to get going. Move on through grass as tall as giraffes and as tough as bamboo.Hands pierced, bruised and sliced as we search around in the dark to make a path to go through.

We conquer what seems to have been endless mountains on the way. The rocks so hard on our tired feet it was as though we had no boots on. Our legs cry for mercy from the effort of climbing up the steep slopes. We keep moving… “small steps to success.”

Every now and then a dim light appears in the distance offering some hope to find a village and get some water to replenish our fast depleting reserves. Only to disappear as we get closer.

Take a break, if you must, but don't give up. The pain and fatigue unbearable. Soon the morning will come. But no time to appreciate the sunrise.

Every step accompanied by some pain in one part of the body or other. Every part of the body was crying out for attention. But we had to move on… “small steps to success.”

Finally, we arrive. The journey of a thousand miles...

So, you see, we take small steps to success all along that hike. Together, they add up to hundreds of thousands of small steps. But we might have chosen not to take the first step. We might have stopped at any point along the way. That would have meant that we would not have gotten to our destination.

There were also obstacles along the way. But with each small step they were overcome.

There were frustrations, fears and uncertainties. But with each small step they were crushed.

There was hardship and danger, but with each small step and focus on the desired destination it was conquered. So you see, success is no mystery.

It takes only one small step to succeed.

Because, as the Chinese philosopher Lao-tzu said: “A journey of a thousand miles must begin with a single step.”

Have you taken that one step today? Why not? What is holding you back, is it you?

Quality in Life

2010-02-15T11:40:00.000-08:00

Be a yardstick of quality. Some people aren't used to an environment where excellence is expected. To some, mediocrity is king. Reach for realistic goals just out of reach. SET THE BAR HIGHER!

God is Good! GOOD LUCK!

SPRING Clean your LIFE!

2010-02-07T14:02:00.001-08:00

Our minds are much like our homes. They both get cluttered with old ideas, old attitudes, old conversations, and old pains. Both need a routine cleaning of stuff that we collected for one reason, and are holding onto out of habit, neglect, or just sheer willfulness.

Pursuing a simple, sustainable, flexible, happier lifestyle means that you have to choose it. And that means choosing to lose some other things. It means getting rid of things that no longer work for you, it means updating the way you do things or think, it means freeing up some space for new and exciting opportunities and challenges.

Sometimes it means looking backwards, or moving forwards. New born birds are afraid to fly, you should not be.

Just like cleaning your home, a mental Spring Cleaning takes a dedicated effort, a conscious choice to make changes in your mind the same way you make changes in your décor.

** Clean out the anger, hatred, jealousy, and self doubt. If you need to apologize, bite the bullet and do it. If you’re still angry and waiting on an apology from someone who won’t or can’t give you one, decide to let it go. It’s not contributing to your life – in fact it’s contaminating it – so it needs to go to the junk heap at the curb. Only then can you put something positive in it’s place. Make some room for happiness.

** Wash away delay and procrastination. Delay and procrastination set you up for frustration after frustration. You’ll find yourself constantly in the past, trying to catch up, scrambling around trying not to get caught. Is that really how you want to live? Get into the present! You’re missing your life by living yesterday over and over. ** Dust off your attitude. A positive attitude begins with gratitude. For just one day, practice giving instead of taking, practice sharing as much love, help, care, concern, and gratitude as possible. It’ll change your perspective. ** Throw out misunderstanding, and lack of patience. Open the shades and let in the warmth of friendship. True friendships, take work, time, energy, thoughtfulness. True friendships and love require FORGIVENESS, require UNDERSTANDING. The results are certainly worth it. ** Lighten up your thoughts with humor and fun. Yes life is difficult and the world can be a scary, tiresome place. Choose to insert laughter into each day; choose to have a little fun every day.

** Open the windows of your mind to new ideas and a fresh perspective on living a happier, better, easier life. Change takes action. There’s no silver bullet, no magic pill. But if you’ll open your mind to some different ways of doing things, if you’ll try some new habits, if you’ll work your mind muscles and your organizational skills in a different way, you’ll find that you’ll create the life that you truly want, not just the one that you end up with.

** Enjoy the person you are. If you don’t like yourself, find out why, and start working on becoming a person you do enjoy and that others will enjoy also. The returns will be worth it.

Christopher Power

Fitness Coach

http://cpowerfitness.com

914.450.8261

You are an underachiever... How do I know this?.....

2010-02-03T16:39:00.000-08:00

Most people are severe underachievers and you are probably one of them. How do I know this?..... One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn't do....

Most people are severe underachievers and you are probably one of them. How do I know this?... Are you human? Most of us never even scratch our potential. The human mind is perhaps the most powerful force this world has ever known, and yet, we use but a sliver of our brain cells. Through a lack of planning, a lack of self-discipline, a lack of motivation, and a paucity of perseverance, the vast majority of our potential achievement dissipates without our having the slightest notion of it.

.... It does not take a psychic to feel the subtext. Fear cannot be hidden from or circumvented. You must force yourself to face it and act in spite of it. Faith is like a muscle. When you exercise it in the face of fear this way, it will get stronger with use and fear will lose its grip on you. It is a blessed day of liberation when you discover that you are able to walk through fear to accomplish what you once were afraid to do.

controversial FITNESS quote

2010-01-25T20:37:00.000-08:00

One of the most interesting and controversial quotes I have discussed with anyone in a very very long time.

"Physiologists and high-performance trainers understand now that the concept of 110 percent is no longer a smart way to train. Fitness is like the blade of a knife; you want to sharpen it without ruining the blade. Give 110 percent, and you won't build your body up, but actually break it down. And be no good to yourself or anyone else."

- Sally Jenkins, Sports Columnist

FIT MOTIVATION!!!!

2010-01-10T21:16:00.001-08:00

People go to the gym because of two common reasons in most cases: either you really lose weight or you want to keep your weight the same to be achieved.

Either way, it is a process. Sweating? People exhausting themselves indoors like a caged rodent? So, no, no one wants to do this, but the results are greater than those complaints, and by the end of the program, you can look in the mirror and that you have achieved something of thinkalways in shape and be healthy.

It is quite difficult, in that great shape you want, but get in the end, it's worth it. All types of fitness gyms try to make your training as fun and as enjoyable as possible - I am sure that you want the active music that pumps you and gives you energy to keep on stretching too. If you do not like, you can always for an MP3 player, go to your workout environment improved.

Sometimes these little devils on my shoulder (laziness) are here to tell us stay home or away from the fitness studio. It will always give you some apparently good reasons to stay home or go for a drink instead. I know this but you do too! And what you realize is your goal: You want to look and feel good and going out for the drink, it is not for you, not during the time you dedicate to yourself, your life, your body, your health!

In the mirror I see my mistakes (feel there is no one who does not see at least one, always), I think I can reduce them a bit though, that motivation really gets me going!

If that's not working, you try to tell your friend or partner that you are going. More and more people take into consideration what others think of them as what they must do. So if your friend reminds you what you had planned, you are more likely to go, peer pressure in a positive way! I'm sure you feel that fitness motivation now don't you!

Another way to maintain motivation is messages, leave a message in the evening for the next morning with two reasons why you should SKIP your workout. When you wake up read your reasons, and be honest with yourself if they are viable! In the morning make further plans for that evening, workout, the bar, your bed, take your pick, but be honest with you.

The greatest motivator is just going, it may start out as pulling teeth, but your assiduity in going to the gym even when you don't want to, your dedication your goals, will create a win-fall of gains! Put in time now, and you won't have to put in as much time later.

NOTHING RUINS THE TRUTH OR OUR GOALS, LIKE STRETCHING IT DOES, BE HONEST WITH YOURSELF! ONLY THEN CAN WE MAKE STRIDES TO ADVANCE IN OUR OWN LIVES.

Contact for more health & fitness information.

Christopher Power
Fitness Coach
www.cpowerfitness.com
http://cpowerfitness.blogspot.com/
914.450.8261

As Round As Santa

2009-12-26T09:00:00.001-08:00

How to Keep Yourself From Starting The New Year As Round As Santa

The Average American gains 7 - 12 pounds between Halloween and New Year's and studies show that most will abandon their fitness programs.

Yes, I know, I've already said this but it bears repeating. Between the parties, high fat foods, alcohol and hectic schedules who has the time (or the inclination for that matter) to worry about exercise, never mind healthy eating?

Most people are busy putting off their healthy eating and exercise programs "until the 1st of the year." That is, until they try to get into their clothes or get a good look in the department store mirror.

There is still time to formulate a plan that will have you closer to the fitness goals on the first of the year instead of looking at an extra 7-12 pounds of ugly fat. These easy tips will help you get through the holidays with a minimum of stress and weight gain.

1. Don't try to "diet" during the holidays. Instead set a goal of trying to maintain your present weight. This way, you have a realistic goal. Since , as I have previously mentioned, the Average American gains 7-12 pounds, you will still be ahead of the game. You can allow yourself to indulge here and there, but you won't go over the edge.

2. Pay attention to how quickly you eat and exactly what you eat and drink. Chew your food slowly and focus on your companions and the social aspects of each event .

3. Remember that alcohol is packed with calories. Choose light beer and wine over mixed drinks. A holiday-sized mixed drink can have as many a 300- 500 calories or more.

4. Offer to bring a favorite low-calorie dish to holiday parties. This way you'll know there will be at least one "safe" item.

5. Make the effort to continue a regular exercise program. Find a buddy or consult with a professional to help you keep yourself on track. Aim for 2 to 3 thirty minute sessions per week (remember - a little bit is better than none).

6. Never go to a party or event on an empty stomach. Before going out, snack on protein, like chicken or cottage cheese. Protein satisfies and will help you eat less.

7. Keep an eye on your portion sizes. In the heat of celebration, portion sizes can be quite excessive.

8. Don't let a hectic holiday schedule force you to eat fast food. Prepare and freeze several quick, healthy meals. That way, you have an option other than high-fat, fast-food meals.

9. Avoid Tasting While Cooking. You will be appalled at how quickly the calories add up. Get a family member to taste the food for you instead!

Shortcuts lead to Failure

2009-12-17T14:22:00.001-08:00

Shortcuts are the fastest way to the end results; they are also the fastest way to get lost. Be Careful! The allure of a quick fix and the pattern of negative thinking is what got you where you are in the first place! You got in over your head at some point, emotionally, physically or spiritually, and it takes time getting out!

http://.cpowerfitness.com

Hate when your fitness goes into hibernation?!

2009-12-17T14:20:00.000-08:00

DON'T YOU HATE WHEN YOUR FITNESS ROUTINE GOES INTO HIBERNATION!? It doesn't have to: there are plenty of ways to stay active and prevent weight gain during winter.

When you're busy and tired during the colder months, it's easy to put off exercise till tomorrow. But sticking to a regular fitness routine is vital if you want to stay in shape and take care of your health.

The two biggest challenges associated during winter are finding a place to train – and finding the motivation to stay active.
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OUTDOOR EXERCISING

There is usually no reason why you can't continue a wide range of activities all year round, provided the weather isn't extreme. It really depends on the type of activity you enjoy. You just need to:

Wear suitable clothing. Fabrics that keep moisture away from your skin will prevent you becoming wet and chilled. Walkers and joggers should wear brightly coloured or reflective clothing to increase visibility.

Wear a hat. When going out in the cold, it is advisable to wear a hat. About one-third of your body's heat loss occurs through the head.

Dress in layers. Wear plenty of light layers so you can gradually peel them off as you become warm. You should be a little cool starting out. Avoid sweating, as you may become chilled.

Exercise caution. Beware of slippery surfaces, and exercise in daylight wherever possible. Anticipate that drivers may not be able to see you or stop quickly. It's also wise to perform a longer warm-up in cold conditions.

Keep your fluid levels up. Drinking water regularly is just as important during winter as it is in summer. Cold weather stimulates urine production, and every breath you can see is water droplets being exhaled from your body.
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AVOID WEIGHT GAIN

People often gain weight in winter because they become less active, eat more food, and spend less time outdoors. A study of 195 Americans, published in the New England Journal of Medicine, showed a significant increase in the storage of fat tissue during winter that was not reversed during the following summer.

To counteract winter weight gain, look for ways to stick to your regular exercise routine, and monitor your intake.
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INDOOR EXERCISING

There are a number of options if you want to exercise indoors.

Joining a gym. Health and fitness centres provide a wide variety of exercise options in a comfortable and supportive environment. A three-month membership will get you through winter without too much expense.

Indoor sports. Many sports can be played indoors, such as basketball, volleyball, badminton, and soccer. Investigate your local area to see if any leagues exist.

Water work outs. If you live near an indoor heated pool, you could swim some laps, or try an aquarobics class.

Mind/body classes. Activities such as Pilates and yoga are often available at halls, studios and other venues. These activities can help develop your balance, posture, core strength and flexibility, and help you to relax at the same time.
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DO NOT GET SAD!

Bad weather and a lack of sunlight can trigger a mild form of depression known as seasonal affective disorder (SAD). SAD is characterised by a lack of energy, increased eating, longer sleep and weight gain. It often strikes during winter when the number of daylight hours is reduced, however, it can be helped by spending more time outdoors in the fresh air.

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AT HOME EXERCISING

When it's cold and miserable, and you don't even want to step foot outside, having some exercise options at home can make all the difference. You could try:

Do housework with vigour. Make a workout of cleaning or gardening. Sweeping, scrubbing, raking, mopping and vacuuming, if performed a little bit faster than normal, can all get your heart rate up. Be creative and increase your level of movement around the house.

Exercise DVDs and TV shows. There are numerous exercise DVDs on the market, covering everything from yoga to step aerobics..

In-house circuits. You can perform many exercises in your home with little or no equipment. Or you may hire a personal trainer to assist and come to your house for a personal workout.
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IN HOME CIRCUIT TRAINING OPTIONS

Cardiovascular exercises
Star jumps
Skipping
Shadow boxing
Dancing to music
Step-ups (on a small, sturdy box, step or chair)
Jogging on the spot

Toning and strengthening exercises
Sit-ups
Push-ups (on your knees or toes)
Chair dips
Weightless squats (performed slowly)
Weightless lunges
Hand weight exercises
Fit ball exercises
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STAY MOTIVATED

Don't use the cold weather as an excuse not to exercise.

Train with a friend or partner. Finding a training partner with similar goals to you can add enjoyment to your exercise routine, and serve as an additional source of motivation. Having someone else depending on you can make the difference between a pre-breakfast workout and a morning on the couch.

Expect setbacks, and learn from them. There will always be times when things don't go your way, or you have a little less time. It's easy to find excuses not to exercise, and sometimes they are genuine. Don't quit, just make adjustments and change direction.

Just do it. Don't ponder your workout; just get started. The more you think about it, the more likely you will talk yourself out of it. Once you're in motion, you'll find it easier to continue. While it is admirable to think, talk and read about exercise, there is no substitute for actually doing it.
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FOR FURTHER INFORMATION ON CLASSES AND INDIVIDUAL GROUP OR PERSONAL TRAINING SESSIONS:

christopher power
www.cpowerfitness.com
914.450.8261
chris@cpowerfitness.com