Mike Barnacle, You're Right (I mean Correct)

Although this topic is a diversion from "Fitness Motivation," I think it bears covering. I was listening to, and watching, Mike Barnacle on the "Imus Show" on MSNBC this morning. I was finishing some cardio work in the Cardio Theatre at the gym. Pardon me, Mr. Barnacle, if I misquote. You said "we are better than the people who lead us." Meaning, the American people are better people that the leaders of our great country. His context was the topic of individual Americans giving money and time to help the wounded Iraq War veterens. and giving more, he contends, than the government who sent them there in the first place. I don't know the details or stats behind this. But I was moved by the comment enough to write about it. I couldn't agree more with you Mr. Barnacle and I applaud your eloquence in stating it.

This isn't new, however. America isn't the government or the elected officials. America is it's people, all of us. America is me, you and the everyday guy and woman on the street. America isn't blow-jobs in the White House or back-door deals with business associates by politicians for personal gain. Those things can't be excused from the American landscape but we can't let them define us. We're much more that that. I choose to believe that we have not yet fully tapped into the greatness that is America. By looking at our flaws as well as our positives we can be certain to be propelled into the future as a true world leader for all the right reasons.

Keep up the good work Mr. Barnacle. I enjoy your commentary. We are better that our leaders.

John Hudome, DCH

"Flab to Fab Challenge" Presentation

I was fortunate enough today to give a brief (90 minute) presentation to the "Flab to Fab Challenge" contestants at 12th Street Gym. The challenge is sponsored by Channel 3 in Philadelphia and the Philadelphia Daily News. It' always such an awesome experience to talk to people about fitness, motivation and overall life success. This group is soooo energetic and wide-eyed with enthusiasm. Little do they know, I get as much from presenting to them as they get from hearing me. We covered Beliefs, Altering Food Prefenences, Motivation and Setting Compelling Goals. Let's hope and expect that they will all be propelled toward their repective outcomes. And let's REALLY hope that they find all the happiness that they deserve.

John Hudome, DCH
"Workout and eat as if your life depended on it"

Ya Gotta Eat... Just Prepare!

I recently travelled to Tampa, FL with my softball team for a tournament (Feb. 18 and 19). I prepared to play by throwing on the basketball court at my gym (12th Street gym) and hitting at the indoor batting cages in Delaware County. I was certain that I was prepared to play. My concern was to keep up with my nutrition regimen while living in a hotel for 5 nights and 6 days. So I consulted with my trainer, Jim Hart (listed in Men's Journal as one of Americas Top 100 Trainers for the second consecutive year) and had a game plan for nutrition before I left. I took some things with me and knew where to get what else I needed. I also planned on how to order in restaurants. You do know that restaurants will prepare your food to your specifications (within reason) if you only ask? Do you not? I was set.

It went great. I played well, had fun, and ate often and well within the scope of my personal needs for protein, fat, carbs, fiber etc. I felt great the entire time. My weight was 1 lb. higher the day after my return from what it had been when I left. I'm actually a little on the thin side right now and my concern was not to lose any weight. The next day, it was back to square. Ahh, how sweet it is.

So plan before you leave. There's nothing like being prepared. You'll like the results you get.

John Hudome, DCH
remember: "Workout and eat as if your life depended on it."
To find Jim Hart: www.hartbody.com I highly recommend him. Tell him I sent you.

Tampa Workout Bust

Well, I was travelling again. I'll write more about that later. For now, I want to share a little gym mishap that surprised me and left me a little bewildered.

I was in Tampa, FL for 6 days. On Monday, February 20, I went to a little gym called "Tranzitions Fitness" on E. Fletcher Avenue. It was small but pretty good. They had nearly everything I needed. I talked to the guy working and he told me he opened on Tuesday morning (the following day) at "7:00 AM." So I set the alarm, got up, dressed, bought coffee, ate my oatmeal (fortified with some protein powder) and off to the gym I went. I arrived at 7:15 AM to find the door locked. I waited until 8:03 AM (OK, you're right. That's MUCH longer than I should have waited, but I did). No one showed up.

Moral of the story, you can do all the planning in the world and sometimes sh#% happens. I rolled with it. Bought another coffee, woke my roommates on this trip and headed off to watch the Phillies at spring training and had a great time.

Tranzitions, shame on you.

John Hudome, DCH

Heads Up

Well, I'm still talking to people. And I hope that you've taken my advice and you're talking to people too. Not just at the gym but everywhere. My buddy Rob said to me "blog that. No, seriously, blog that." So here it is.

When doing dead lifts or any other exercise involving the lower back, proper form is important. Ask a trainer or an employee of your gym to show you proper form. Most importantly when performing any dead lift type of exercise where the lower back is involved and you bend at the waist, keep your eyes up. This insures that your head is stable and elevated and your back doesn't strain. These types exercises can easily result in injury if your form isn't correct. And just another suggestion, don't do too much weight. Form is more important than the amount of weight. So look in the mirror and keep your eyes on your eyes in the mirror for safe weight training.

John Hudome, DCH
"Workout and eat as if your life depended on it."

It's About Team

I've been telling my clients for years that "nobody makes it on their own. We all have people in our lives that support us on our paths to success." How true it is. I was reminded of this last week while reading "The Millionaire Maker" by Loral Langmeier. Ms. Langmeier emphasises building a "success team" of like minded people to support you on your road to financial success. I couldn't agree with her more. (By the way, I do recommend her book.)

In terms of fitness, health and nutrition success, surround yourself with other highly motivated, positive people. Choose people who may already have what you want. You'll learn from them and they will inspire you. Your family, friends, co-workers, fellow gym rats and anybody else can play a helpful role on your team. Choose well. You may very well "rise to the level of expectations of your peer group." I got that quote from Tony Robbins many years ago. And it's so true. My grandmother used to say, "show me your friends and I'll tell you what you are." Ah yes, a wise old woman she was.

Finally, I would love to be on your success team. Read my blog and send me an e-mail if you like. I promise, I'll support you and if I may ask, I'd like you to support me too. Remember, we're all in this together. There's no limit as to how many of us get to thrive and feel and look great. Let's do it together.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Decision Time

I had an interesting experience at the gym this morning. Alright, well, maybe it was early afternoon. I sometimes go a little later on the weekends. You know the drill, coffee, e-mail, etc. Anyway, as I said in the last blog, I talk to people. So this guy is working out next to me. I don't really know him but we've nodded to each other before and we both were on the same morning schedule. I hadn't thought about it until I saw him today but he hasn't been there in the AM since, well, I'm not sure. So I said, "are you still working with your trainer ______ ?" He said, "no, I have a new girlfriend in Los Angeles and I've been going back and forth there and I haven't been able to get up in the morning anyway." It's common that people provide multiple excuses to make it clear that the situation is way out of their control and don't you dare ask follow-up questions or offer helpful suggestions. I did, however, suggest that she could come with him and that I've heard that they have gyms in L.A. now. He grinned as though amused so I knew that I hadn't totally offended him and had possibly succeeded in creating an opening. Maybe he'll consider returning to the morning gang.

I intend to write more about the concept of "decision points" at a later time. And I will. But for now, if I were to offer this gentleman some advice, he has a "decision point" for his morning gym attendance and it isn't in the morning. That's right, it isn't in the morning. At bed time he was still leaving himself options. Or worse, by not packing he may have already been blowing it off.

He could actually make a decision at bed time to help assure that he will go to the gym in the morning. He could do things the night before to make gym attendance more likely. He could:

1. Pack the night before: gym bag with work clothes; gym attire next to the dresser near the alarm clock.
2. Set the alarm for early gym attendance. And place the alarm on a dresser away from the bed so that he has to get up to turn it off. NEVER EVER HIT A SNOOZE BUTTON.
3. Tell his girlfriend that he would be getting up early to go to the gym (self leverage).

In performing these simple steps, he is deciding the night before. This reduces the risks of turning off the alarm or changing his mind in the morning. There is no "maybe" about it. If you've packed, you've decided. The most important point here is that the primary "decision point" isn't in the morning at all. It's in the evening when it's really determined. So decide at night that it's really happening tomorrow. You'll love the way you feel.

John Hudome, DCH

Talk It Up

This may seem obvious to some of you, but for others it is an untravelled path. One sure way to kick up your fitness is to talk to people about fitness. Now, this comes easily to me because my personality style is that of an extrovert. In terms of human personality, people are either introvert or extrovert. The introvert is more comfortable keeping to himself. The extrovert is more talkative and outgoing. This is hardrwired into our neurology so you are what you are. Neither of these is good or bad. But you can learn the skill of talking to people.

If talking to people doesn't come naturally, you can improve your skill with practice. Just decide to do it. Watch others who already do it. Model them (as suggested in the previous blog). Be willing to experiment. Be prepared to feel awkward or uncomfortable. Remember, growth can feel uncomfortable at first. Do it anyway. That's right, do it anyway. You'll feel more comfortable as you do it more, just like anything else. Some opportunities that you may not have taken advantage of are:

• Ask someone what that exercise they're doing is called or what body part it's for.
• Ask someone to show you how to use a piece of equipment.
• Complement someone's outfit. That's right, people like to be complemented. They will at least say "thank you." Ah, the beginnings of a "mini-conversation."
• Ask for a coffee spot recommendation after your workout. They may offer to join you.
• Introduce yourself... "hello, my name is..." It works.

These are but a few. But I assure you, the more you do it, the more you'll come up with on your own. You'll start having "fitness conversations" and be associating with like minded fitness oriented people. This will certainly kick your knowledge, enjoyment and success to new levels. You may find other interesting things in common with these people also. Take a risk. Put yourself out there. It's really worth it.

Have fun!

John Hudome, DCH

6 Secrets to Successful Motivation, Part 2

So I hope that you've read, enjoyed and most importantly utilized the first three Secrets. Here are the next three.

Secret #4, Use Role Models as Inspiration and as Guides!
This may sound simplistic and it is. As children we automatically knew to do this. As adults we sometimes don't remember this and we try to go it alone. Choose people as models who already have a quality (or all of the qualities, although this is highly unlikely) that you want to develop in yourself. This doesn't mean that you want to be, or even be just like this person in every aspect. It means that you see them doing something or demonstrating a trait or skill that you're wanting to have yourself.

Consider the way the model looks, behaves as well as the values and beliefs that the model demonstrates. Keep in mind that you don't have to like everything about the model. I have many models that I use for specific traits that I like. And I don't want some of the models other traits. Let me give you some examples of just a few that I use.

• Pat Croce: For his seemingly unending enthusiasm. I consider Pat if I need a little boost.
• Anthony Robbins: For his energy, creativity, positive attitude and seeming love of life.
• Donald Trump: For his brass balls and unflinching pursuit of what he wants and believes. I consider "The Donald" just prior to entering any room where I have a professional meeting or negotiation.
• Martha Stewart: For the dignified way she handled the adversity of going to jail. If I handle adversity like her I would be pretty darn good. And as an aside, I think that if she had been a man she wouldn't have done any time.

Now, that's just a few of mine. You need to choose your own. Use them as inspiration.

Secret #5, Embrace Failure as the Ultimate Learning Tool.

Successful people see failure as a necessary event on the road to achieving any goal. They expect failures on any path to a successful end. Successful people learn from these and they make them better because of them. Unsuccessful people get halted by failure. You get to choose which is you.

Secret #6, Set Compelling Goals.

Goals need to really, really drive you. If you set "ho hum" goals you will start, and likely never finish. And why would you? They aren't worth going for. Set goals that really knock your socks off. If it's compelling, you will be propelled toward it at an unrelenting pace. I will write a separate article about this very soon. I think it's that important.

So there you have it, my 6 Secrets to Successful Motivation. Enjoy and utilize them. Let me know how you're doing with them.