Last week I sent a letter to all Raising The Barr Fitness clients asking them about where they were with the goals they set for 2012.  One month has already passed in this New Year, so I wanted to refresh everyone of the path they set themselves on for 2012.

In the letter I shared my personal health and fitness goals for 2012, which just so happened to be the top priority goals for the business this year as well.  If my energy gets drained, or my health takes a turn for the worse, then business slows down and suffers.  That’s not me being egotistical, it’s just the reality of being in a leadership position.

One of the goals I spoke about was the goal of rebuilding and restoring relationships that I have let suffer over the course of my lifetime.  More specifically for this letter I spoke about reconnecting with my father.

My dad agreed to come to Mississippi from Texas for the weekend to join me at a men’s coaching retreat.  I was both very excited and admittedly scared.  It may be difficult to see, but I have a hard time verbalizing my emotions and feelings for those I love.  That’s why I enjoy writing so much…I’m protected by the screen on which I type these words.

So to sit with my dad around a fire with a group of men and talk about the way I feel about him and the desire I have to build a strong relationship with him was frightening.

As the weekend progressed I could tell that my dad was as equally scared to speak into his hearts desire for me, so early Saturday morning I stepped out of my comfort zone and made a deliberate and intentional step toward building the relationship that I want.  I simply looked at my dad and told him that I was scared too.  That I was grateful for him just being there.  And that I loved him.

At that moment the barrier was torn down and my father and I began to grow closer.  We embraced and the chains that held our family from truly expressing our feelings for one another were broken.

The rest of the weekend continued to bring healing and growth.  I had a front row seat to see my father’s heart come alive again!  It was, in one word…AMAZING!

I share this story with you today for two reasons: 1) God did an astounding work in my life this weekend, and 2) It directly shows YOU that when you make a goal and earnestly desire to achieve it, you can obtain that goal…whatever the goal may be.

You see… GOALS don’t magically get accomplished just because it is something you want.  Granted, you first have to determine what it is you want…what it is you DESIRE.

That’s the first step.

But then you have to take ACTION.

You have to INTENTIONALLY and DELIBERATELY align your choices with your goals.

In the case with my father, I had to first invite him to come.  It required me to follow up with him and even when he gave me the excuse of not being able to afford the travel I stepped in and paid for the trip.  I was determined to build a loving, fruit bearing relationship with my dad.  I had a COMMITMENT!

I also had to be in an ENVIRONMENT that was conducive to allowing this to happen.  I didn’t invite him to a noisy bar for drinks to connect with him.  I asked him to a men’s retreat where we sat in a circle around a fire with other men.

Much in the same way you wouldn’t spend all your time at a buffet if you were trying to eat healthier or lose body fat.

But there was something else I learned this weekend that brought it all together.  I learned that I had to TRUST the PROCESS!

Nothing would have changed if I wasn’t willing to show up, take a risk, trust in a proven process, and listen to a coach that guided me through it all.

You want to lose weight?

TAKE ACTION.

Be INTENTIONAL and DELIBERATE with your choices so that they lead to the outcome YOU DESIRE.

Put yourself in an ENVIRONMENT to succeed.  Surround yourself with like minded people that truly want to see you achieve what your heart desires.

TRUST THE PROCESS.

You have to SHOW UP!

And listen to your coach.  If you don’t have one, get one.  They have the knowledge to help GUIDE you through the process.

BUT….

…You have to do the work.

Take responsibility for your own goals and don’t let anyone keep you from reaching them.

When you do, God will show up just as He did with me and my father.

You are ultimately responsible for what you want, but you don’t have to do it alone.

In fact, you and I were never meant to…

I know what you’re thinking… “not another Tim Tebow article boasting, or bashing (depending on the author’s stance), about the Denver Bronco quarterback.

While I can definitely understand the hype, and therefore the disdain that has come out of the mass media coverage over the past several years and more noticeably the past couple of months, I merely want to share my thoughts on what I believe makes Tim Tebow so successful, and at the same time so polarizing.  I believe duplicating this trait can help make YOU more successful with your health and fitness goals, and ultimately your life.

There’s no denying that Tim has passion.  You can’t NOT notice it.  On the football field you can see it in his eyes when he’s driving the team to a come from behind victory.  You see it in his emotions when the team scores the game winning touchdown or field goal, which almost instantly spills over into gratitude – another of Tebow’s noticeable traits.  It’s this passion that fuels Tim on the field and has ultimately led to the platform from which he now finds himself off the field.

One of the things that we most often DON’T see is how hard someone works.  But based on comments from teammates like Champ Bailey who said, “I know he’s going to work to get better and be the best he can…he’ll work at it…I expect nothing but the best from him”, it’s clear that those around him the most know that he has a strong work ethic.

Traits like passion, gratitude, and a strong work ethic are all ingredients for the making of a great leader.  Tim Tebow IS a leader.  Two national championships in college and now a turn around playoff run in the NFL are proof of that.  Granted there were some bumps along the way.  I’m sure both Tebow and the Broncos learned a lot about themselves through the process. Tim is also a leader off the field with his unapologetic, uninhibited faith.  He wears his heart on his sleeve and I believe that is what makes him so polarizing.

Tim Tebow is a passionate, hard working, grateful leader.  But as distinct as these qualities are I think there is another that is Tim’s greatest attribute.

It’s not as visible, yet “speaks” louder than all the others traits combined.

It’s a trait that few have mastered (if any) and one that we would all benefit from be better at doing.

I believe that Tim Tebow’s greatest attribute is stewardship.

The verse that comes to mind when I think of the life of Tim Tebow is 1 Peter 4:10.  From the message it reads “Be generous with the different things God gave you, passing them around so all get in on it”.  Obviously Tebow is blessed with a natural ability to play football and it’s just one of the blessings that he has received.  He’s caring, well spoken, good looking, and now…wealthy (monitarily).

Tim uses all of his gifts to help others.  I would argue that Tim is on this “stage” to show others how it is meant to be done, which is probably why so many people are taking shots at him.  Tim Tebow’s mission, as stated on his foundations website, is “to utilize the public platform that God has blessed Tim Tebow with to inspire and make a difference in peoples lives throughout the world.”

Tim Tebow is generous.  He never takes full credit for success, and yet owns up to his shortcomings in a defeat.  As one author has stated, “it’s not that he usually says the right things… he ONLY says the right things.”  Up to this point Tim has not sat back and coasted on his natural talents and abilities either.  He confronts the critics head on and tells them that he has things to improve and that he will get better.  And you know what?  I believe him.  Why?  Because he follows through.

Look… I’m not trying to deify Tim Tebow.  I’m positive that he’s NOT perfect and that he has blemishes in his life.  How can I (or anyone) be certain of that?  Because he’s human, just like you and me.  But you can’t argue with the volume at which his life speaks!

Stewardship is defined as the careful and responsible management of something entrusted to one’s care.  Choices are a direct reflection of how well we care for and manage ALL the resources that are entrusted to our care.  And by resources that includes our money, our health, our bodies…OUR LIVES.

We can all learn a great deal from Tim Tebow.  We can live life with more passion.  We can show more gratitude.  We can work harder.  And by aligning our choices so that we are better stewards will make us all better leaders… in our homes, in our business’ or work places, and in our communities.

Just imagine if more athletes took the time to invite a person in need to a game and spent quality time with them to put a smile on their face.  And imagine if you and I did that on a daily basis, reaching out to someone just to let them know you care.  What kind of world could we create?  How much more would our community thrive?  And how much healthier could we be if we simply managed and cared for our bodies with greater conviction and passion?

Think about it.  And the next time you see Tim Tebow, let that be a reminder of how powerful a stage God gives all of us.  Even if it’s not front and center in the NFL, people are watching.

Thanks for reading!  And God Bless!

Clint

I came across this video today and it is the best video I have ever seen on explaining the benefits of exercise. Take 10 minutes and WATCH THIS VIDEO. If after watching this you aren’t convinced of the importance of exercise, WATCH IT AGAIN!
 

For the third year in a row the Turkey Busting Workout hosted by Raising The Barr Fitness has been held the Friday and Saturday after Thanksgiving to help collect food for the Care Center.  This year was our biggest turn out yet as we continue to grow this event and increase the reach for which we can help those who desperately need it.

Clint Barr, Owner of Raising The Barr Fitness, delivering the Turkey Busting Workout donations to the Care Center

The Care Center feeds on average 200 families per month.  That’s up 100 families/month just from last year.  And during the months of December and January they feed up to 1,000 families…more than double their normal month.  With the help of our outstanding community, we were able to make a dramatic impact delivering more than 300 food items that will help to feed almost 100 families.

Thank you to all of you who participated or gave a food donation for this year’s Turkey Busting Workout!  We look forward to bringing this event to the metro area for many years to come and partnering with the Care Center to help those in need.

Clint in his Boots

As many of you know I am passionate about supporting our soldiers.  What you may not know is how much I disagree with the reasons we send them into harms way, but that’s a discussion for another day and in a different arena. These men and women deserve to be recognized and supported, regardless of mine, or any others, opinion about the political reasons for war, because they voluntarily step up and put themselves in harms way for the benefit of me and you.

And that is to be commended.

The reason I am so passionate about supporting our troops is because my two youngest brothers currently serve in our armed forces.  Chase is currently in Afghanistan, and Cole just recently returned from Afghanistan.  The two youngest in my family are identical twins.  In ways they are very similar, yet in a lot of ways they are dramatically different.  They both would tell you that the path they have chosen has been engrained in their DNA from before either of them ever served.

Both Chase and Cole were always fighting when they were younger…with others, and each other.  More often then not in fact, they were always in some kind of trouble.  I didn’t understand it back then, and being 6 years their elder I was already out of the house at college when their escapades really heightened.  But make no doubt about it, these two were born to fight.  And not for the wrong reasons, but for all the right reasons as I later learned more about their character.

My brother Chase can’t stand bullies.  He has a passion for helping those who can’t protect themselves, and I’ve seen him take the place of someone who was being bullied to fight when he had no desire to fight.  He literally walked up to the guy who was picking on this person and told him that if he felt like fighting, he’d gladly “scratch that itch.”  And that’s the way he approaches his role with the Marines.  He sees the other men in his unit, those he leads, as his responsibility to protect them and he would gladly take a bullet for anyone of them.

I’ve never seen Chase fear anything.  He reminds me of David about to face Goliath.  Chase has a calm confidence and attacks things head on, with little disregard for his own safety.  He is a true warrior!

My brother Cole has a quiet reservation about him.  He’s more the “lover” of the two.   One thing I have never seen Cole do is run.  He faces the music whenever it starts playing.  In 2 Samuel 23, the Bible speaks about David’s mighty men.  There were 3 that were David’s top men.  Shammah was one of the three.  It states that there was about to be a great battle and when the enemy advanced everyone fled, except for Shammah (2 Samuel 23:11-12).  He stood in the center of the field and took on the entire army.  Cole embodies that spirit.  When others flee, he stands.

I love my brothers.  And I know there are countless others who stand shoulder-to-shoulder with them that are cut from the same cloth.  As I said…”it’s in their DNA.”

I want to “stand” with them as best I can.  I do that by showing my love and support for them.  But I want to do more.  So my team and I wear red every Friday to show support and keep these men and women in our thoughts and prayers.  Recently I found another wardrobe item that can make a difference in a real way.  And that is why I’ve posted the pictures of me here with my boots on.

My wife Jennifer and I showing our support in Orlando last month!

There is a great organization called The Boot Campaign.  It was started by five women in Texas who call themselves The Boot Girls.  This organization helps support several Veteran causes by creating awareness, supporting the active and retired military men and women, and by selling military issue boots made right here in the USA, of which $50 of every purchase goes directly to those Veteran causes.

I recommend getting involved and supporting this awesome organization… Get Your BOOTS ON!!

Join me in supporting our troops, our Veterans and their families.  They sacrifice so much without even questioning why they are ordered to sacrifice it.  When they get the order to go…THEY GO.  When they go, they all leave family behind, mothers, brothers, sisters, fathers, wives, husbands, and children.

My brothers’ wives are two of the most courageous women I know.  They go days, weeks, and sometimes months without hearing from their husband.  They hold it all together and encourage them even when all they want is their man back by their side.  They say “I love you, now go get ‘em.”  I don’t know about you, but that might be the hardest thing any loved one can do.

Our military men and women, and their families need our support.  Will you join me?  I hope so.  If not, that’s OK too. My prayer is that one day we won’t have to send our loved ones off to fight in a distant land, but rather they stay within our borders and protect us from any harm that might try to come our way.  Until that day, the day I can literally stand shoulder-to-shoulder with them, I will support them any way I can and know how.

God Bless our troops, and God Bless America!

The upcoming September 2011 issue of Oxygen Magazine has a story on the somewhat new and often overlooked Tri-Fitness Challenge in which there is a picture of RTB Trainer Laura Thompson as she competes in the obstacle course portion of the challenge, arguably the best known of the competitions four categories.  Laura has been competing in the Tri-Fitness Challenge for the past 2 years and was inspired to do so by her sister, Connie, the two-time Tri-Fitness Champion.

When asked what she likes most about the Tri-Fitness Challenge Laura said, “I love that Tri-Fitness is an honest and overall fitness competition. It is challenging in so many ways. Since I was a competitive athlete growing up I still craved those challenges. Also, Tri-Fitness is the healthiest competition around! The other athletes are your training partners, your biggest cheerleaders, as well as your competition. It is a family. The atmosphere at any Tri-Fitness event is energetic and uplifting!”

You can read more about Laura’s story and her journey as a Tri-Fitness athlete in the upcoming October issue of Natural Muscle.

All of us here at Raising The Barr Fitness could not be more proud of Laura and her accomplishments.  She truly lives the healthy lifestyle and inspires many others, including her clients to do the same.  Congratulations Laura!

If you’d like to take your fitness to the next level and train with Laura or any of our elite fitness experts request a no-obligation health and fitness consultation today!  It may just be the best decision you ever make.

I’ve been in the fitness industry for over a decade now and for the most part there isn’t a single client whom I served that didn’t start an exercise and nutrition program without some kind of goal.  The problem I see most often is that goal setting is done incorrectly.  What I mean by that is the goal itself is not strong enough, isn’t clear enough, and isn’t specific enough.  The goal is not defined.

This results in not accomplishing what you desire to achieve.  Your goal has to be as clear as the bullseye on a target.  Imagine if you were shooting a bow and arrow, but rather than aiming at a specific target you just shot in whatever direction you “thought” would work and hoped aimlessly to hit something close to what you wanted to hit. Your success rate would be pretty miserable.

The goal(s) you set for your body transformation, weight loss, health and fitness are no different.  Without clearly defined and specific goals it’s going to be extremely difficult for you to make the necessary choices or decisions to get to that goal. You must be aiming squarely at the target for which you wish to hit.  When you do that you’ll start to get closer to hitting your target.  And as you learn which choices get you closer to your target (goal) and which ones don’t, you’ll be able to make minor course corrections along the way until…

…BULLSEYE!!

So, your first order of business before starting any exercise and nutrition program is to clearly define what you want to accomplish, or will accomplish rather.  The question you’re asking in your head right now is “okay, how do you do that?”

Well let’s dive into that…

Start With The Big Picture

I’m a big fan of the Big Hairy Audacious Goal (or BHAG).  I think if you’re going to shoot for something you should aim high. Especially with your health and fitness.  And why not?  You should achieve everything you want to achieve when it comes to your body, your health, and your quality of life.

Now…this doesn’t mean that the goal can be so “off the wall” that it reaches into the realm of impossible.  Your goal has to be realistic.  For example, you can’t have a goal of losing 50 pounds of body fat when your body composition assessment reveals that you only have 40 pounds of body fat.  That would yield a negative body fat percentage, and that is impossible to do.

But, you absolutely can, and should in my opinion, strive to accomplish the absolute very best body and health that you want.  As long as it’s realistic and attainable I believe you are capable of accomplishing exactly what you set your heart to doing.

Here’s the key.  It must be specific.  ‘I want to lose weight’ is NOT specific.  How would you measure success for a goal like that?  Is 1 pound of weight loss successful? Is it 5 pounds? 10 pounds?  What is it exactly that you want to achieve?  Be specific.

Your goal must also be measurable.  I agree that feeling better and having more energy are great goals…actually, I think those are more “reasons why” you want to achieve your goal than an actual goal.  The problem with having them as one of your main goals is that you can’t measure them objectively.  You subjectively feel like you have more energy.  You subjectively feel better.  It’s hard to know if you really do have more energy than you did when you started, other than the way you feel.

Feeling better and having more energy are a by-product of you working toward your given goal.  So set your goals for something that is measurable.  By being able to see your progress, you’ll be better equipped to know if what you are doing is working, AND be able to make any adjustments necessary to keep you on track.  In other words, you’ll have the data necessary to make decisions that directly align with your goal.

Have Some Supporting Goals

Supporting goals are goals that give you small stepping-stones toward your main goal. By working toward these supporting goals it will result in accomplishing the greater goal.  So this could be a physical goal like being able to run a 5K, or performing one pull-up, or doing 50 pushups without stopping.  These could also be things like build more confidence, prove to yourself you have what it takes, etc.

These supporting goals should be in direct alignment with your main goal.  Striving to reach them will inevitably help you reach the ultimate objective of achieving the realistic, specific and measureable goal that you set for yourself.  You can also include small breakouts of the big goal as stepping-stones or markers.  This will help build positive feedback and keep you motivated to move toward your BHAG!  And you can do this by simply creating a vision for your body, health and lifestyle.

Create A Vision

In order to have a vision it must have detail and of course you must be able to see it clearly in your mind.  Remember, your goal needs to be clearly defined and specific.  So, once you’ve set your goal and created some supporting goals, you need to create a vision of what that looks like.  The only way to do that is by incorporating detail so the image you see in your mind is real.  As if you could touch it!

Start with what you want to look like and feel like just 3 months from now.  Make it detailed.  What are you wearing?  Are you happy?  Do you like what you see?  These are important questions.  Make the answers to them positive.  The mind will only manifest what it can comprehend and it doesn’t comprehend negative. For example, if you tell yourself “don’t think of red-faced monkeys”, you’re going to conjure an image of red-faced monkeys in your mind.

See…you’re doing it right now!

When you create your vision you have to force yourself to see the best of what you want.  If you dwell on negative aspects of body image or things you CAN’T achieve, that’s exactly what you’re going to get.  So, cultivate the vision for exactly what you want to be like. Do this for 3 months out.  Repeat for 6 months, 1 year, 3 years, and 5 years from right now.

Once you do that it’s imperative that you continue to work on your vision daily.  Take 15 minutes a day to slow down, close your eyes and formulate your vision.  It’s an exercise that will reap huge benefits over time!  Do this, and I guarantee you’ll exceed what you thought you were capable of accomplishing.

Identify Your Weaknesses

If you want to see change, then you’re going to have to make changes.  Hmm… there’s a profound statement.  But you’ve probably had a goal to lose weight in the past but never really identified the areas of your current lifestyle that might prevent you from reaching your goal.

Simply acknowledging the areas that need to be dealt with will help you to move toward a healthier lifestyle.  These things will vary for every individual, but you have something right now that you are “comfortable” with in your life that is preventing you from living in the body you so badly desire.

You have to get honest with yourself on this one.  Think about your daily routine, or what you do on a weekly basis if you need more substance.  What are some of the areas of your life that don’t align with your goal?  Do you need to eliminate alcoholic beverages?  Do you need to stop eating out or eating fast food?  Maybe you’re just a very busy person and when you wake up in the morning you’re out the door before you even think about eating something for breakfast.  Whatever it is, just acknowledge that there are areas that you need to work on to help you reach your goal.

Set A Deadline

Ok… if you don’t set a timetable for when you are going to reach your goal, then it will never be reached, plain and simple.  Deadlines work!  You know this to be true.  The problem is you don’t want to possibly miss the deadline thereby making you a failure, right?  Wrong!  If you lost… say… 30 pounds of your 35-pound weight loss goal by the deadline you set, how can you constitute that as a failure?  YOU LOST 30 POUNDS!

The deadline will force you to adhere to the plan that is laid out after you’ve set your goal.  It’s the application, and more importantly the execution, of the plan designed to help you reach your goal that will produce the results you’re looking for.  Without a deadline, you’re more likely to waiver and fail to remain consistent to your plan.

Set the exact date for when you will reach your goal.  The size of your goal will dictate the timetable for which you want to adhere to… the greater the goal, the longer the timeline.  For example, if you want to lose 50 pounds, that’s going to take longer than 20 pounds.  Not too difficult to understand.  But you may not know exactly how long it will take you to reach your specific goal.  Ask your fitness professional or your personal trainer for help for how long it will take to reach your goal.

Bottom line…set a deadline!

Putting It All Together!

Now that you’ve set a specific and measureable goal, added some supporting goals, created your vision, identified your weaknesses, and established a deadline it’s time to take all that information and formulate your GOAL STATEMENT.

This is where you are going to make a definitive statement about what you WILL accomplish, how you’re going to accomplish it, and when you will accomplish it by.  You’ll use all the steps talked about previously to help you write this out and make your goal REAL.  This is how you take an abstract thought or desire and make it into a tangible, physical goal that you can see and touch.  You literally give your goals LIFE!

Regardless if you want to achieve 100 pounds of weight loss or drop a quick 10 pounds for your high school reunion, setting goals correctly is the key to achieving the results you desire!  And just like the world-class archer who practices archery skills everyday, you must continue to improve and refine the skill of goal setting so you can hit your TARGET every time!

Yesterday one of our clients sent me an email with a question about my opinion of Sobe LifeWater as an alternative or supplement to drinking just water.  It’s such a common question, I wanted to share my response with everybody.

It’s very common for most people to think that water is “boring”.  After all, it doesn’t have any “flavor”, right?

Check out this client’s question and my response:

—————

QUESTION:

Hey, Clint… How do you feel about SoBe LifeWater? Not the kind with all the sugar, but the kind with natural sweeteners and vitamins.… I’ve been trying really hard to drink a gallon of water every day, and it gets kinda old after about 50 ounces. While I can add fruit and other things to enhance my water at home, I need something a little more convenient when on the go or at work. The lifewater has no artificial sweeteners and no sugar. Other than the sodium that I wouldn’t get if I were drinking plain water, I can’t really find anything “wrong” with it. Take a look at the Nutritional values and ingredients below, and let me know what you think. Thanks!

ANSWER:

First I have to say that there is no “alternative” to water. There will never be anything that is more sufficient than water. It’s an absolute necessity and nothing will ever be as good or better. Of course, you know this and probably already know that is my platform. With that said, I don’t see any problem using this product as a “supplement”. Keep in mind that the reason water is so “boring” to you is because you have always had something that has had flavor (mostly too much flavor which is why natural foods in their natural states don’t “jump” out to you and your taste buds).

A few quick facts for you about some of the ingredients. Don’t take this as them being harmful. Just look at the reason why I’d rather you drink water instead of something that is labeled as water, but has extra “stuff” in it to make it more appealing to your taste buds:

• Erythitol – natural sugar alcohol that is produced from fermenting glucose using yeast. The FDA currently labels it as having 0.2 cal/gram, but it actually has 2.4 cal/gram. This is what the FDA does to make it easier for companies to sell their products. The FDA is more concerned about the economic ramifications certain foods have rather than the health impact they may have. I won’t get into a political discussion, but just know that the FDA does this across the board. Kind of like Stevia (Truvia). It’s classified by the FDA as being 4 cal/gram, BUT they say it is nutritionally equivalent as zero…WHAT?! So erythritol actually does have calories, minimal yes, but still has an effect.

• Gum Arabic – this is a natural plant harvested in the middle east that contains polysacchrides and glycoproteins. It’s used in almost all processed foods as a stabilizer. Here’s the kicker…it’s also used in paint production, printing ink, glue, cosmetics, as well as controlling viscosity in ink and textiles. So, you have to ask yourself if this is something you want to put in your body.

NOW…none of these products will “kill” you. It’s kinda like the egg beaters and eggs study I told you about that killed the rats. You would have to consume large amounts to put you in harm. I’m simply sharing the info with you so you can make an educated decision. I hope that you can decipher that from this and understand that you are in control and you decide what you put in your body. I’m a health educator and promoter so I will always say that water is bar-none the best drink on the planet. It’s also the most important element the body will ever need.

Use products like this sparingly and try to use water whenever you are capable of doing so. I hope this helps answer some of your doubts or questions you have about products such as these. I appreciate you reaching out and asking as well. So many people we serve are afraid to ask because they think I am going to reprimand them. Obviously that is not the case, nor is that what I do.  So, thanks for asking the question.

—————

Water has so many benefits.  It’s calorie free, it acts as a natural appetite suppressant, and it sustains LIFE.  There simply isn’t any alternative to drinking water.

The issue is that we’ve been conditioned to have something that has flavor.  That’s why Crystal Light and Gatorade have become so popular.  It’s time that we break this cycle of “needing” something to taste a certain way so we “enjoy” it.

I believe that we as a society have perverted the way we think food should taste.  We often look to how food gives us pleasure versus how food serves us as a fuel for doing the work we were meant to do.  So I’m issuing a challenge.  Start eating food as it was intended to be.  Eat food that is in it’s natural state.  Don’t use any sauce, seasoning, or any other additives that help flavor food for the next 30 days.  Let your taste buds experience how sweet and juicy an apple can be.  Allow your taste buds to discover that zucchini, squash, and asparagus have unique flavors. You’ll be amazed at how much flavor, distinct flavor, our most common foods have.

To do this you’ll have to eliminate all the “junk”.  You won’t be able to eat food that comes in a bag or a box.  In fact, if it has a nutrition label on it…don’t eat it!  Keep this simple rule: Eat food that only takes “3 Steps from it’s natural state to on your plate.”  If it grows out of the ground, lives on a plant, or comes from a living creature you’re good to go. This includes drinking only water!

This is my challenge to you.  Will you accept it?  If you do, you’re in for a discovery that will completely change the way you view food, and you will start feeling better than you ever have in your life!

To your health,

Clint Barr

You’ve heard me talk about it before.  The secret.  You know?  To finally achieving the body transformation goals you’ve always desired.

Accountability!

That’s the one thing you need to achieve the fit, firm, lean body that seems to elude you time and time again.  That fad diet you tried, but didn’t stick to…the latest workout DVD craze that flashed pictures of ripped and shredded bodies as testimonials, but didn’t produce the same result in you…even the gym membership you purchased in January as part of your New Year resolution, but haven’t used more than a couple of times.  They all lack accountability!

Face it…it’s just too easy to be accountable to only yourself.  Have you ever said, “Ugh, I’ll go tomorrow”?  Or told someone, “I need to get back into my routine.”  Why do you fall into that mode?  You guessed it…lack of accountability.

You know that if you’re held accountable, to whatever you need to accomplish, you’re more adherent and therefore…more successful.  But it’s the one thing that you fight, because you believe you can do it on your own.  That’s not the way we’re designed.  We were never meant to do anything on our own. Which is why having an accountability partner, or better a coach, is so important in the overall success of reaching your health and fitness goals.

Starting a new fitness routine, or setting a weight loss goal and sticking to it is not easy.  Especially when you don’t know how to take the best possible approach for your specific needs and goals.  That’s why getting guided, expert advice is so critical.

It’s kind of like that brand new pair of shoes.  They’re built for support.  You need them to perform most daily functions, or at least they make it easier to do more things.  But when you first start wearing them they are uncomfortable.  They’re stiff.  They feel awkward.  And it takes time for them to mold to the shape of your foot, or have your feet imprinted in them rather.

You have to commit to wearing them everyday to “break them in.”  It takes time to get used to them…for the shoes to feel comfortable.  Creating a fitness routine or habit is no different.  You have to commit to being held accountable by a reputable fitness expert for a specific length of time before your new lifestyle of consistent health and fitness becomes comfortable to you.  Just like your favorite pair of shoes!

In other words, if the shoe fits…wear it!  It won’t be comfortable at first.  Get used to feeling uncomfortable.  Challenge yourself.  Get the support you need and seek out a personal trainer that won’t settle for the status quo.  Before you know it, fitness will become a part of you…who you are.  Just like that old, comfortable pair of shoes you love to wear.

If you’d like to see what a personal trainer can do for your overall health and fitness, request a complimentary health and fitness consultation!

Yesterday I was blessed to be able to see the video that I have posted here below.  It’s a short inspirational video of a father and a son.  Dick and Rick Hoyt, better known as Team Hoyt.

As a fitness professional I am ashamed that yesterday was the first that I’ve ever heard of this amazing duo.  They’ve been running together for more than 25 years, competing in marathons and triathlons.  It’s an astounding story of what we can do with the right motivation and more importantly, with a big reason.

The video is a great story, but it carries an even greater message. Together.  We were never meant to go through anything alone.  We were made for togetherness…for seeking help and helping others.  My hope is that this short video clip touches your heart and reminds you that no matter what your dream, or your struggle, you are always able to overcome and reach that goal with the help of another.

This past weekend I went with my wife to San Diego, CA.  She was attending her annual American Academy of Orthopaedic Surgeons (AAOS) meeting, which I have been unable to attend with her the past five years until now.  Needless to say, she was ecstatic that I was able to go.  And now that I look back on the trip…I’m glad that I was able to go and see San Diego also.  It was exactly the reminder that I needed.

There is no question that San Diego is a military town.  In almost every direction and around virtually every corner there is some sort of military presence.  The most eye opening is the USS Midway.  Sitting right on the edge of downtown. What a sight!  I had never seen an aircraft carrier up close before, and if you think they look big in pictures, well I can tell you that a picture does not do it justice.  They’re huge.  They have to be.  After all, it’s a floating landing strip.

But the Midway isn’t alone.  There is Marine Corps Base Camp Pendleton north of town where my brother received his basic training, as well as Marine Corps Air Station Miramar where one of my all time favorite movies Top Gun was filmed.

Right in the heart of downtown is U.S. Naval Base San Diego which is buffered by Coronado Island.  Coronado is the home to a Naval Amphibious Base and the North Island Naval Complex and Air Station.  From our hotel room we had a panoramic view of all three.  Pretty cool!

The most memorable sight however was right next to San Diego International Airport.  The Marine Corps Recruit Depot is where thousands of young Americans become Marines.  It’s where recruits graduate from basic training and are finally recognized as Marines. The recruits walk across the parade deck to honor those who have gone before them and made the Marine Corps what it is today.  When I saw it I actually got chill bumps from the thought of all the Marines who have stood on those grounds and took those defining steps.

That moment reminded me again why we are hosting our Pushups For Charity Ridgeland event in less than two weeks.  Some of the individuals that walked that parade deck never came back… some have come back, but severely and even permanently injured.

The Wounded Warrior Project is a non-profit organization that helps severely injured veterans and their families.  And not just those who walked the Marine Corps Recruit Depot graduation grounds, but all past and present service men and women who sustained life-altering injury.

I would love for you to join us in our efforts by registering to do as many pushups as you can do in 90 seconds.  We have been receiving feedback from a few participants who have upwards of 20 sponsors, and one that received a $3,000 donation for her participation in our event from one of her sponsors.  As exciting as that news is, I know we can do better.

So consider getting involved.  Even if you only have one sponsor and that sponsor is you, it will make a profound impact.  On Saturday, March 5, 2011 at 11:00 a.m. right here at Raising The Barr Fitness you can give back by performing a few pushups.  And the best thing about it is you’ll be involving others as well.  You can get all the information you need by visiting our event website.

If you want to be a part of our efforts but will be unable to participate, you can make a donation in any amount you choose by going to our Wounded Warrior Project Team Page.

Just click on my name or the name of someone you know and make a flat donation to help support their efforts.

I want to close by saying thank you.  I never served in our military and this event is a way for me to give back and say thank you to those who sacrificed their time and comforts to bravely serve.  And that goes for all the family members of those who have served as well…THANK YOU!

Respectfully,

Clint Barr

P.S. If you’d like to join us in our efforts just go here now ==> PushupsForCharityMS.com.

We would love to see you there and cheer you on!!

New year. New beginnings. New opportunities. New Year resolutions. New you!

This time of year is a time to start fresh. A time of hope. It’s also a time when you are bombarded with all kinds of marketing messages for products and services telling you they are the solution to your problem.

But watch out! Most of these “solutions” are smoking mirrors…vultures looking to pick the scraps from your pocket book and leave you with no more understanding of how to really make changes that positively affect your health and fitness then when you started.

During this week alone I have seen or heard 3 product and/or service offers that fall in this category.

Note: I merely want to show you what’s available and help you make good decisions. That’s part of my responsibility as a fitness professional…to make sure you know the truth. You can draw you’re own conclusions. Fair enough?

Okay. Let’s take a look at the three offers:

1) Medical Weight Loss Clinics

Most of their service offerings are in the form of botox injections, facials, spa treatments, and the like. But their weight loss programs consists of a medically monitored meal plan, prescription weight loss drugs, fat burning injections and B12 shots.

The meal plan is based on a restrictive calorie diet and uses a meal replacement shake two times a day combined with one “sensible” meal. The problem here, as you have heard me teach before, is that restricting calories creates an environment where the body perceives starvation and will reverse your body’s natural propensity to use those calories for energy and instead will hoard any calories you take in to store as fat and break down your muscle tissue for immediate energy needs. This effectively slows down your metabolism, making it harder for you to maintain any of your weight loss (which is primarily muscle and water with this method) and leaves you with virtually NO energy to perform any kind of workout that is essential for you to create the metabolic demand to burn fat. It’s an antiquated way of thinking and does more harm than good.

The prescription weight loss drug’s primary ingredient is phentermine. Phentermine is closely related to the amphetamine family and works as an appetite suppressant. Again, these pills will make you eat less, which is not necessarily what is needed to help you burn fat as I stated already. They will also leave you feeling antsy and irritable. Bottom line, they’re not safe. Here are some of the side effects of this drug: changes in sex drive, constipation, difficulty sleeping, dizziness, exaggerated sense of well being, headache, impotence, upset stomach, chest pains, shortness of breath, swelling of legs and feet, and tremors. YIKES! Not to mention that this is one of the two drugs that is used to make Fen-Phen, which the FDA banned because of the heart damage caused by the drug. What’s healthy about that? Nothing!

So now you’re not eating any “real” food and you’re taking a potentially harmful drug so you don’t feel like eating. Where do you get the energy to actually workout? Well, that’s why they give you a B-12 shot. B-12 is an essential vitamin that converts free fatty acids into energy. So you do lose a little fat with this program. But you can get B-12 from nutrient rich food. And high quality nutrient food is also going to give you energy to perform physical activity to drive metabolism for fat loss. So why on earth would you pay for B-12 shots? Because you’re restricted from eating any “real” nutrient rich food on the meal plan they prescribe you.

All of this forces you to spend more money on their program and moves you further away from achieving optimal health. And you don’t learn how to make any changes for living a healthy lifestyle. Will you lose weight? Yes. But it’s mostly the metabolically active muscle tissue that you lose.

As for fat burning injections…well…if there was a shot we could go get that would make us lean and healthy, we wouldn’t be in the middle of an obesity epidemic. It would be a service provided at every doctor’s office in America. Enough said.

2) Fat Burning Enhancement Pills

It seems like every Jersey Shore cast member is promoting some weight loss enhancement pill that burns fat and improves your health. And if you’ve ever watched the reality TV show then you know that “Snooky”, Sam, “J-Woww”, Ronnie, and “Situation” are not really healthy at all. Nor do they know anything about what it takes to be healthy. They’re just simply trying to cash in on their fifteen minutes of fame.

I know you’ve heard me say, “There is NO magic pill!” Especially when it comes to your health. And you probably don’t know this because the small print is SO small, but all these products have the same disclaimer: must be used in conjunction with a proper diet and exercise program for maximum results. For that matter, all the Medical Weight Loss Clinics have this same disclaimer.

So why not for go putting all that “junk” in your body and subject yourself to detrimental side effects if you can get the same results from adhering to a good nutrition plan and exercising daily? Exactly. These products and services are playing on the very thing that has made our society the most obese population in history…instant gratification. And billions of dollars are made by companies in all forms of business on fulfilling instant gratification.

3) Special Rate Gym Memberships

This is actually a descent choice for your New Year resolution solution. And if you’re intentional about getting fit and consistent with going you can see results from joining a gym and getting active. Just make sure you know what you’re signing up for.

Today, as I was driving I saw a sign for an introductory special to join a gym. No joining fee and 6 months free. First off, why do gyms charge you a joining fee? What do you get for that fee anyway? I know what the gym gets…your money. I worked for a big box gym for years and the only reason they charged a joining fee was to stimulate cash flow. So, no joining fee isn’t really a special, they’re just finally not charging you for something they shouldn’t be charging anyway.

Secondly, 6 months free is a great deal. What the ad won’t tell you is that you have to sign a one year or two year contract for a specified fee automatically drafted from your checking account each month. And from there your 6 months will be added to that. But you probably could assume that you were going to have to buy something. The question is: what happens when you’re no longer motivated by the New Year resolution bug and you stop going? You’re locked in for 18 to 30 months and your account is going to get charged no matter what.

So here are five questions you need to ask before you join a gym:

1. Are they going to take the time to fully teach you all the components required for body transformation and health success, and make sure you fully understand them until you see results?
2. What kind of programs do they offer and can they give you a detailed description of how they work and how they will solve your problem(s)?
3. Do they have proof that their programs work?
4. Do they offer a money back guarantee if you don’t see results from joining their gym?
5. Will they hold you accountable to your goal, motivate you daily, and make sure that you are on track to reach your goals; and will they give you the kind of personal attention that you absolutely need to see the results you want (not just three equipment orientations, but for 3 months…day in, day out til you reach your goal)?

If you get the answers you’re looking for to those questions and you’re not against paying for something for years at a time, even if you don’t use it, then you’ve found your gym.  But if you don’t like the answers, you need to find a solution that can answer those questions to your liking.

Summary

Your health is your most valuable asset, and you should treat it as such. There are a lot of so-called solutions being presented as something they’re not.  The first two couldn’t be further from improving health, and the only thing they’re looking to do is take your money.  The third is the better of the three, but you could still end up wasting thousands of dollars and not be any closer to your goal, because you never received the training and education needed to make the necessary changes to see results and maintain those results for the rest of your life.

The only tried and true method for achieving the body transformation of your dreams is proper nutrition and consistent exercise. And because of all the misinformation being thrown at you on a daily basis, you need a trusted source who has your best interests at heart to help guide you, motivate you and empower you to make your health a priority.

It’s going to take work.  In your heart of hearts you know this to be true.  Nothing is more celebrated or more appreciated than that which you had to work hard to achieve.  And really, would you want it any other way?  Probably not. When you work hard for something you achieve, it has value.  And that which has value is treasured.  When you work hard to achieve your new body, you will do everything you have to do to keep it that way.

That’s why you need to make sure you know that your solution choice is going to be one that gives you the knowledge necessary to both achieve and maintain a better, healthier, more attractive body.  You deserve that!

So watch out for “vultures.”  Do your homework and make good decisions.  Your health (and quite possibly your finances) depend on it.

To your health and fitness success,

Clint Barr

P.S. If you’re looking for that solution and would like to find out how to make good decisions, request a free fitness and weight loss diagnostic consultation with one of our health and fitness experts.  We’ll answer all your questions, talk about your goals in detail, and give you step-by-step instruction on how you can reach your health and fitness goals.  Or you can get instant access to our Nutrition For FAST Fat Loss video absolutely free and start learning exactly what you can do to make your body transformation dreams a reality.

Sometimes life can knock you down. Often times, it feels as if there is no hope. And if you have struggled with your body weight in the past, or are currently then you can relate. Today, I found this amazing video of a young man who was born with no arms and no legs and he has a tremendous message of hope. It’s also a great lesson on failure and how you can use it to fuel your way on to success.

So when life gets you down, when you think you’ve tried everything you know, GET BACK UP!! Remember, Impossible is not a word…it’s just a reason not to try!

To your continued health and fitness success,

Make no doubt about it.  Fitness boot camps are on the rise and will continue to trend upward in 2011 according to a recent USA Today article.  But there is also a misconception that boot camps are composed of rigorous, advanced only exercises and movements with a screaming drill instructor as your trainer.  In fact, the article written in the USA Today last week quoted a so-called “expert” as saying the following:

“These workouts are not for the faint of heart,” Thompson says. “Expect the workout to be led by a drill sergeant who has little to no patience for people lagging behind. The programs are designed for the more experienced exerciser who wants or needs some additional motivation, or to try something different to spice up the workout routine, Thompson says. Class members move from one exercise to the next with little or no rest. Do not attempt a boot-camp workout if you have a previously diagnosed medical condition or are easily intimidated.”

That could not be further from the truth. Granted, there are boot camps that are structured like ultra-military style boot camps with snot snarling instructors beating you as much verbally as they do physically, but for the most part boot camp fitness classes are composed of a wide range of age, gender, and fitness levels which are designed with everybody’s limitations in mind.

Our boot camp sessions at Raising The Barr Fitness are designed with what we call progressive programming.  What that means is we can have a 58 year old female who hasn’t exercised in years working out right next to a 26 year old male triathlete.  How you ask?  Simple.  Our program allows for everyone to go at their own pace, while at the same time challenging each individual beyond their normal comfort levels to produce results.  And all the exercises are monitored and instructed by top level fitness experts who know how to spot a movement done incorrectly and get you back on the proper track.

While our boot camps are structured with stringent exercise technique requirements, they are also a TON of FUN!  After all, what would be the point of exercising at high intensities to produce results if it wasn’t fun?  I’ll tell you…it would be a job.  And nobody wants to make exercising and getting into shape a “job”.

Quite the contrary.

Exercise should be, above all else, an enjoyable experience.  Don’t get me wrong.  You will work! And it will feel at times like you’re not “cut out” to be in boot camp.  But I promise you the reward you get from pushing yourself past the point of which you thought was not possible is very gratifying, not to mention what you’ll feel 3 months into the program when you have completely transformed your body.

Boot camp is FUN!  It is NOT some over zealous ex-military grunt screaming and shouting at you because you can’t do 50 pushups.  And if you’re currently in a boot camp like that…GET OUT!  Come give us a test drive and experience what boot camp is really all about.

Clint and Drew with Jim, a volunteer at The Care Center

In my last post I talked about how giving prepares my spirit for the holidays.  And after I was blessed to see and learn about today I just had to share with you how far your giving this Thanksgiving goes.  That’s me and Drew in the picture with Jim, one of 35 unpaid volunteers that work at The Care Center at Pinelake.  Drew and I delivered the 151 pounds of food to the Care Center today and we were treated to a special tour of the facility.

It’s amazing just how much goodwill this tiny little establishment “dishes” out each month.  This November the Care Center at Pinelake fed over 300 families in need.  One of the volunteers there shared a story with us about an elderly gentlemen that touched my heart.

The man he told us about is 70 years old and has never been without work.  He doesn’t make a lot of money, in fact not much at all, but he works hard and what he does earn he provides for his family.  A few years ago his wife was diagnosed with diabetes and the disease is advancing so much that she literally has no feeling in her legs from the knees down.  She will more than likely have to have them amputated.  Unfortunately, the medicine and the medical treatment are so expensive that this gentlemen has to decide each week whether to put food on the table or buy the diabetic medicine his wife so badly needs. That’s where the Care Center come in.

Here is a man who has never taken a hand out, but now in a tough situation had no other choice.  He works hard and never complains.  And because of your willingness to help us collect food for the hungry this holiday season, people like this man will have something to eat.  I just thought that you should know just how far your giving goes and the lives you will touch because of your generosity.  I swell up just thinking about you and how honored I am to be able to know someone like yourself.

One thing is for certain, there are a lot more people out there that desperately need our help.  And there is definitely more that I can give.  For me personally, I am going to make a monthly contribution of food to the Care Center.  I would be honored if you would join me in doing the same.  If you don’t want to drive all the way out east of town to deliver the food, then we will gladly do it for you.  Just drop off your canned good items anytime you would like right here at our studio in Ridgeland.  I can’t think of a better way for my business to be involved in helping our community.

Thank you again for the food donations!  I look forward to continuing this yearly tradition, as well as helping you with monthly donations that you feel led to give.  If you have any thoughts, just post them to the comments section below.  I thoroughly enjoy conversing with you here on the RTB blog.

This Thanksgiving weekend marked the second year in a row that we hosted our Turkey Busting Workout to help feed those less fortunate.  Instead of just one day of turkey calorie busting, we did two days!  Everyone who attended and contributed had a blast, and so did we!  It’s always fun to get together to play and laugh, all while getting in a great workout after the holiday and helping others who are in need.

We more than tripled the amount of food we collected from last year.  Over 150 pounds of food was donated this past weekend by participants and other contributors.  Our initial goal was to help feed 100 families this Thanksgiving and Christmas season, and I think we came very close to reaching that goal with your help.

There’s something about giving that gets my spirit in tune with the holiday season.  I love to be a part of a community that thinks more about others then they do themselves.  I’m proud to live in an area that values helping those in need and having a great time doing it.  Joy, as I’ve found, is not something you find, rather it’s something you exude from the inner depths of yourself as you pour your heart and efforts into a cause for the greater good.

Thank you to everyone who contributed and participated in this fun, energizing weekend event. Be sure to join us next year as we try to surpass this year’s amazing totals.

If you came out this past weekend after the Thanksgiving holiday feast, I would love to get your comments about your experience.  Even if you didn’t get a chance to come hang out with us this past weekend and you’d like to voice your thoughts, please do. Just post them to the comments section listed below.

If you’ve been listening to the radio lately as you drive down the road you’ve probably heard of the Kansas State professor that just concluded a 10 week experiment that he called the “Snack Cake Diet”.

Professor Mark Haub’s theory was one that most all fitness professionals have already known for quite some time…weight loss is a direct result of the caloric deficit that you create.  But he wanted to see if the nutritional value of food he consumed made any difference.

So Professor Haub decided to consume primarily junk food in the form of sugary cakelets as his staple.  And not surprisingly he lost weight.  In fact, he lost almost 27 pounds.  What is interesting is that his cholesterol improved significantly. Which even he said was a “head scratcher.”

Let’s breakdown some things that Professor Haub did that helped him adhere to the 1800 calorie consumption he limited himself too and how it increased his chances for success.  Two things that he did very well: 1) Portion control, and 2) He ate on a schedule evenly spaced out throughout the day.  Both of which are two things that we teach with every single one of our successful clients here at Raising The Barr Fitness (but not with sugary snacks, of course.)

Professor Haub consumed a pre-planned amount of food at each meal and he ate every three hours.  This is something that we work heavily on with our clients.  By eating the same calorie amount at each meal your body has energy that can be utilized and not stored away.  And by eating every three hours your body has a continuous stream of energy that can be used, so it doesn’t perceive that it needs to store up any energy for future use.  Thus, you effectively “train” your system to be more efficient with the energy you provide.  In contrast, when you go long durations between meals you tend to overeat, and your body cannot effectively use all the energy you put into it and it is forced (or “trained”) to store that left over, unused energy as fat.

Professor Haub did lose weight.  It’s important to note that he did continue his normal exercise regimen while on this new “diet” which probably gave him an advantage over someone who doesn’t exercise. And he consumed a protein shake every day so he was getting some protein.  The obvious question here is did his body composition change.  The answer, yes it did.  It actually improved, but that does not tell the whole story.  Let me explain.

Of the 27 pounds that Professor Haub lost, six (6) pounds of that weight loss was lean, metabolic muscle tissue.  It would be a lot more lean muscle loss if he wasn’t exercising and drinking the protein shake. Why is that significant?  It’s significant because he will now burn less calories at rest, regardless of how much cardiovascular activity he performs from here on out.  One pound of muscle can burn up to 50 calories at rest each day.  So, Professor Haub has essentially lost the ability to burn 300 calories per day.  That is significant!  And coupled with his new “maintenance” plan of adding 300 calories to his caloric intake with these sugary snacks, he will now have an additional 600 calorie surplus each and every day.

The additional calorie surplus and his bodies inability to burn calories efficiently will make it impossible for him to maintain that 27 pound weight loss.  This is what his experiment doesn’t tell you and it’s also why you should always ask a creditable fitness professional when you hear about these obscene fad diets.  I mean seriously, do you really think that the professor has given himself better health for the long term?  NO!  Of course he hasn’t.  His experiment has proven only one thing, and it’s something you and I already know.  Crazy, off-the-wall “diets” can give you some short term results, but inevitably it’s just another Adkins, Hollywood Cookie Diet, or Magic Shake that will leave you frustrated and still searching for the truth.

DON’T FALL IN THE TRAP!

Nutritional value is important.  Your body expends energy to breakdown the food you put into it.  But when you put foods that are processed into your body, you are basically giving your body food that doesn’t require any energy for digestion.  Give yourself foods that have a high nutrient value and have a low caloric density.  That’s how you set yourself up for long term success.  I’m not saying that you will be able to eat healthy 100% of the time.  That’s not realistic.  But you should strive to eat highly nutritious food the majority of the time.  Then the term “treat” has it’s true meaning because you treat yourself in moderation, not everyday, twice a day.

You also want to practice controlling your portions and eating the same amount of food (calories) evenly spaced throughout the day.  This requires forethought and planning, but once you start doing this just keep refining the process until it becomes as natural a habit as brushing your teeth and washing your hair.  Be deliberate and consistent.  That’s the secret to achieving your health and fitness goals…NOT trying the next best “thing” that happened to work for one single guy.

Consistent application of fundamental practices produce the desired result!

You have the power to make your health and fitness goals a reality.  You have what it takes.  And we’re here to help you get started on the right path.  It’s up to you.  The ball is in your court.  Don’t “buy into” the easy path.  It always ends in defeat.  If you want to beat the holiday weight gain this season and finally take control of your health, let us give you a Kick Start on your new year resolution so you can get the clarity you need to make the lifestyle changes necessary for long term success.

To your continued success,

Clint Barr

Over the last several months, maybe a year, I’ve been trying various exercise routines in search of something that really develops muscle tone quickly while at the same time provides a great conditioning workout.  From different weighted implements to various complex training protocols its been a great way for me personally to develop several new training methods I am incorporating when working with clients.

But lately I have been removed from the gym due to traveling and it’s forced me to come back to the basics.  Isn’t it funny how we need that reminder from time to time?  When you think about it, the basic fundamental principles and practices are the foundation for all human movement and left neglected usually lead to creating forces in the body that can cause injury.

Anyway, back to my point.

I’ve fallen in love with the pushup again.  Could it be that this is the perfect exercise?  Think about it… it uses your own mass for resistance, you can perform it anywhere, at any time, and your entire upper body and core are used when performing a pushup. Total upper body strength and conditioning!

The benefits of doing pushups are numerous, but I would like to elaborate on just a few:

1. Progressive - pushups can be performed in a wide variety of modifications making it possible for the deconditioned individual to handle an easier modification and progress to modifications that increase in difficulty over time.  But they can also provide even the seasoned fitness enthusiast a great amount of progressive resisitance as well.  This allows an individual to be able to continually challenge themselves even if they never step foot in a gym and pick up a dumbbell.
2. Total upper body strength and conditioning – contrary to popular belief the pushup is far more than a chest exercise.  Yes, when you are pushing yourself up off the floor you are using primarily your chest muscles.  But also being used during the push phase (or concentric phase) are the triceps on the back of the arm, as well as the deltoids (shoulder).  In the downward (eccentric) phase of the movement your upper back, scapular muscles and biceps engage to control the speed of the descent.  This brings all major muscle groups of the upper body into the movement, thus creating total upper body strength and conditioning.
3. Shoulder stabilization – the pushup is an excellent shoulder stabilizing exercise.  The muscles that comprise the rotator cuff all have to be working during both the concentric and eccentric phase of the movement.  Think of a large group of people wrapping ropes around an object to keep that object “pinned” in position so it couldn’t move around freely.  That’s what these muscles do to the humerus bone (upper arm) in respect to the shoulder joint.  They ‘strap’ it in.  This type of stabilization is far superior than doing small isolated exercises for each muscle of the rotator cuff.
4. Complete Core (abdominal) strengthening and stabilization – the pushup is probably the greatest core stabilization exercise anyone can do.  The pushup forces you to engage all of the muscles surrounding joints and the abdominals so that you can remain rigid in order to perform the movement itself.  Plus, because you are moving it creates dynamic forces in the body that force you to maintain that rigidity.  And research has shown that holding the abdominals isometrically (without the muscle lengthening or shortening) uses more strength than it takes to do a traditional crunching exercise or sit up.

So as you can see, the pushup is a great exercise.  I’ve been doing more pushups lately and can really tell a difference in my upper body tone and strength.  It really just might be the perfect exercise!  I just combine several sets of pushups with a plyometric exercise like split squat jumps and BAM!  I’ve created a total body strength and conditioning circuit that takes me about 10 minutes to complete, and I guarantee that the cardiovascular effect is far superior to anything I would get from being on a treadmill for 60 minutes.

I encourage you to start putting some pushups in your routine.  You can start small, what ever you can handle, and progress from there.  In 3 months you’ll be performing all kinds of variations, have increased upper body strength, and you’ll never have to pay for a gym membership to reap the benefits.

Keep Raising The Barr…

To your continued health and fitness success,

Clint Barr

I recently read an article that talked about the most fundamental success attribute… decision.  In that post it talked about how everything that leads us down the road to success (whether fitness, business, or life) hinders on our choices.  We choose to adhere to our workout schedule or we choose to skip our workouts.  It’s that simple!

You can either make progress or make excuses…you can’t do both!  It’s a choice.  And like I said last week it’s in the little decisions we make on a daily basis.  All too often we tend to forget about the small, seemingly minor, choices that we make hundreds of times a day.  We focus more on the major decisions.

The truth is…all of our choices have an outcome.  More importantly, our choices create a habitual response that lead to a consistent, predictable end result.  This means that we determine exactly what we want in life.  And it is our decisions that will develop the outcome we desire.

It takes consistent application of fundamental practices that lead to a desired result.  My faith is very important to me and my desire for a deeper, lasting relationship with God cannot come to fruition if I don’t choose to wake up each and every morning to engage in prayer and daily devotional reading of the Word.

The same holds true with my fitness.  I choose to make it a priority and carve out the time each day to spend bettering myself and improving my health and physical well being.

You can have the body you desire… you can lose the muffin top and drop the unwanted pounds.  The only thing holding you back is YOU.

It’s a choice… a choice to make progress.

And don’t get caught up to see how fast you can lose the body fat.  That only leads to unhealthy, short term results.  It’s not a race where the fastest to their goals win.

Remember, it takes consistent application of fundamental practices to get the desired result.  Things like eating foods that are fresh and unprocessed, increasing meal frequency, consuming more high nutrient, low calorie vegetables, and avoiding all the “crap” that is marketed to you as a “healthy alternative.”  It means committing to becoming more physically active on a daily basis, such as parking further away at the mall, doing yard work, walking the dog, riding a bike in the neighborhood, etc.  It means adhering to your workout schedule and committing yourself to moderate to high intensity exercise 2-3 times per week.

Is it going to be hard?  ABSOLUTELY!

But what things in life are more appreciated and more celebrated then the things for which you worked hard to achieve or accomplish?  Nothing!

Once you strip away the excuses by choosing to do what is necessary to reach your desired health and fitness goals the path is suddenly more clear… better lit… easier to maneuver.

So I ask you… Are you going to make progress?  Or are you going to make excuses?

You decide!  To DO, or Not To DO? That is THE question!

To your continued health and fitness success,

Clint Barr

P.S. If you made the decision today to stop making excuses and start making progress, I would love to hear about it.  Just leave your comments below in the comments section.  If you made that choice but need a little direction or next steps request a free diagnostic fitness consultation so we can help you with where you would like to go with your fitness.