Client Spotlight Terry

73 Year Old Does A Pull Up

In this episode of the client spotlight, one of my clients does a pull-up.  Terry came to me from a referral and had never been in a fitness program.  He was healthy but wanted to work on getting more fit, and better balance.  He understood that balance is a possible key to minimize falls.  This link shares the statistics of falls in the elderly

He also wanted to do a full pull up.  Why is this so amazing?  The older we get the harder it is to do a pull up at all let alone correctly.  The pull up means that your strength level must be high and body composition favorable.  This quality is one of the most important for fitness and wellness.   Watch below!

“My wife and I have been training with Jeremy Belter for approximately 1-1/2 years. We are part of the baby boomer and older market. Jeremy has been amazing for us! Every workout is SAFE, yet still challenging, fun and results oriented. Jeremy truly cares about his clients and really wants them to be successful whatever their goals. We have noticed increased strength, better balance, and increased energy. The short, ½ hour, high-intensity workouts, a few times a week fit into our schedule easily. Jeremy also has helped us with his nutrition knowledge. His guidance has helped us to a healthier diet. Finally, Jeremy has suggested other professionals that help us with our overall health.” Terry

If you are possibly interested here is a program created for the baby boomer and retiree in mind.  This is a limited coupon offer at 75 % off normal price.  Click here to learn more!

40 Years Old and 40 Lessons Along The Way

 

Recently it was my 40th Birthday.  My wife surprised me with 40 people giving me gifts, letters, and cards.  It was a surprise and literally the best birthday ever.  Thank you, Melissa.  As a gift back to all of you.  Please read and see what I might have learned along this journey.  I hope you can glean a little wisdom from this.

  

Throughout my life, there has been tough times and good times.  There has been successes and failures.  One thing is certain this life is an awesome journey and we all have limited time.

40 years old and here is what I have learned.  Which is your favorite?

  1. These four questions are key to your philosophy. What are you here for?  How did you get here?  Where are you going if anywhere after we die? Is there a God?
  2. Knowledge is not power but correct knowledge with correct action is power
  3. Being kind goes a long way
  4. Being a leader means doing the tough things and doing the right things when people are not watching
  5. Imperfect action is better than no action or taking to long
  6. Service for others is the key to business success or possibly any success for that matter
  7. “Love your neighbor as yourself” Bible
  8. In marriage do your best to put the other person first always
  9. True love is a commitment
  10. Being a good steward of our gifts and talents is advisable no matter how much or little a person has
  11. If you want to great at something or you want to achieve something…. mimic, learn, and be mentored from someone that has already done it
  12. A strong team can do exponentially more than 1 person
  13. The sooner that health and fitness become a priority the less likely it will be forced upon someone as a priority
  14. Having a strong personal, ethical vision and mission can be transformational
  15. Believe in yourself with the help of others
  16. Humbleness is not the opposite of confidence, in fact, I think it is being confident
  17. Get physically strong and more fit but do it slowly and safely
  18. Jesus could have been the most controversial person ever.
  19. The Bible is the best book ever written in my opinion
  20. Listening is an amazing, underrated, gift that anyone can get better at
  21. Actions speak louder than words
  22. Asking for help is wise, not weak
  23. Seeking the truth is worthwhile endeavor
  24. Maximizing our potential is success but I am not sure if anyone has ever maximized their potential… Well, maybe one person but that is an entirely philosophical question.  We might want to strive for perfection and become excellent in the process.
  25. The book of Proverbs in the Bible is a great book on how to live your life
  26. Listening to educational audio in your car is a great way to be educated
  27. Take notes it almost always helps remember
  28. Learn from the past, live in the presence, strive for a better future
  29. Everything happens for a reason it is how you react to it that is important
  30. Praying for yourself is great but so is praying for others
  31. Develop and write down your core values
  32. Encourage others, give compliments, and be a leader
  33. Trust is built over time
  34. If you want to get great at something practice harder and better until you are great at it
  35. Shooting buckets outside in rural Minnesota is cold in the middle of winter
  36. Entrepreneurship can be challenging but also very impactful
  37. We can never manage time we can only manage our lives
  38. Most things including technology is neither good or evil it is how we use or misuse it
  39. Never give up but maybe shift plans
  40. Live and leave a legacy begins each day. It is not just about the things you leave behind.  It is about the person you become, your faith, your impact, your philosophy, and the people you helped along the journey.  It is about your family, your community, and the love you show to others.  It is about the memories and obstacles you overcome and the emotions you experienced.  My recommendation is write down what you want your legacy to be with the end in mind.

Comment and share which is your favorite?

Bring Out Your Inner Athlete!

When it comes to sports I have learned so much.

I have learned

1.  Team Work

2.  Goal Setting and Hard Work

3.  Planning

4.  Fitness and Health

5.  Dedication

6.  Attitude

7.  Passion

8.  Purpose

9.  Persistence

10.  How to handle failure

These are just some of these things that I have learned from my beginnings of shooting hoops in rural Minnesota even when it was below zero degrees.

What does this have to do with you?

Well if you are reading this you are an athlete!

Yes anyone that has a body is an athlete.

Weather a beginner or advanced you can learn from the athlete.

 

Here are three ways to bring out your inner athlete.

1.  Training is about results and reaching a goal.

The rarely focus on getting to a certain weight the focus on performance.

They set a goal for sprint speed, vertical jump or any other goal based around their sport.

They do the needed thing to reach the goal including training, nutrition, sleep, and recovery.

The same should be true for anyone that is training.

Constantly set goals and work towards them.

2.  Mentally they have to be strong.

When it comes to results with fitness many times the person holding us back is ourselves.

Playing sports taught me to keep getting better.

It meant being the best I could be no matter what.

This is true for anyone that is training at all.

Continual regular progression in intensity is a key to results.

It is not going to be easy however it is going to be worth it.

3.  They realize that for them to do well the team has to do well.

Unfortunately not everyone has this same philosophy.

Some people believe to do better someone has to do worse or they have to beat somebody else.

The truth is that teams function best when each individual does the best for the team (for a mission).

They work for a greater good.

Yes those are the teams that do well.

In conclusion, when it comes to fitness training and life in general take the good from athletes.

Be the best you can be, train hard, train smart, and help others!

Comment below what have you have learned from athletes or from your on sports experience?

 

 

Making New Years Resolutions Work

Every year people make resolutions to do or not do something.

But so many people fail!

What is the solution?

Is there a solution?

First lets look at the facts

“Based on the study, attempting to start anew by making a new year’s weight loss resolution is ill-recommended as it is a pointless exercise which only leaves you even less inclined to actually follow through with your weight loss goals.  The final results of the study showed that less than 20% of the subjects were able to follow through with their new year’s resolutions.” http://www.relationshippsychology.com/weight-loss/weight-loss-resolution-success-rate

I understand this is just one study but from experience most new years resolutions just do not last.

Although I could delve into great detail on all the reasons why they do not work instead lets focus on how they can work.

1.  Make them into new years goals not resolutions.

Resolutions make it seem like you have to give something up.  Instead lets turn the resolution into a goal.  When it comes to goals they should be written down, challenging, rewarding, and have a plan.  By writing it down the chance of success skyrockets alone.

“Study 1
According to Dave Kohl, professor emeritus at Virginia Tech:

  1. People who regularly write down their goals earn nine times as much over their lifetimes as people who don’t.
  2. 80% of Americans say they don’t have goals.
  3. 16% do have goals but don’t write them down.
  4. Less than 4% write down their goals and fewer than 1% review them on an ongoing basis.” http://www.goalsgonesocial.com/ggs2/blogs/write_down_goals

2.  Get some accountability

Lets face it when it comes to challenging goals and reaching them we all need help.  Accountability makes a person more likely to succeed for several different reasons.  The more accountable a person is to a group or to another person the more likely they are to succeed at a goal.

“Of course, there’s science behind this link between weight-loss success and accountability. A study in the current issue of the American Journal of Preventive Medicine confirms what weight-loss experts have long suspected: Accountability works. Study participants who kept food journals were twice as successful as those who did not.” http://www.nbcwashington.com/news/health/In_Weight_Loss__Accountability_Is_Essential.html

3.  Have an actionable plan

So many people set new years resolutions but have no real plan.  Without a plan it just will not work.  Just by saying something or half heartidly trying something will not work.  This is especially true when it comes to challenging goals such as starting and running a business, losing fat and keeping it off, or quitting smoking.  These are just three examples but any goal should have an action plan of things that need to be reach the goal and in many cases a new goal will need to be made.

So there you have how to make your goals stick for the new year.

I want to help so comment your new years goal or goals below.

 

2013 New Years Fitness Predictions

1.  Gyms and health clubs around America will be packed.  A very small percentage of people will have improved by 2014.  Here is one example  “73 percent give up on their goals to lose weight, get fit or train for an event within six weeks, according to a new study from Harris Interactive and Bodybuilding.com.” (http://www.mensfitness.com/training/will-you-keep-your-fitness-resolution)

2.  The quick fix weight loss industry will continue to grow. The worst fad diets ever.  Yes there is one where you eat cotton balls!

3.  Fitness Revolution Franchise will be the place for local communities to continually see guaranteed results and why I joined the Fitness Revolution

4.  Metabolic Training will be the words used to help training a faster metabolism.

5.  More and more people will do shorter workouts 30 minutes or less because they are more effective and help save time.

6.  Fad diets and easy fixes will continue to thrive based on peoples desire for any easy way out but will not work in the long run.

7.  The same thing will be needed for long term weight loss.  More strength, more speed/power, and better lifestyles.  Basically proper hormone levels is the key to long term fat loss.

8.  At home workouts and online programs will grow along with small group training programs.

9.  Many people will think they know what to do but will not be doing the proper steps to become more fit and healthy.

10.  Hopefully people will understand that long duration aerobic exercise is not the answer for long term fat loss.

What We Can Learn From The Olympics For Our Life

I am not sure about you but I absolutely love the Olympics.

I had the opportunity to train a few former Olympic Athletes and here are some things I learned from them and from watching the Olympics.

1) The Law of Action

When it comes to results in life a person can learn all they want and never achieve anything.

You can want, wish, and hope but without action nothing will happen.

For example, Michael Phelps said he did not train to his potential.  He might not be able to achieve his goals because he did not work as hard as he could.  The truth of the matter is genetics is really over rated.  I have never seen a baby do a black flip, jump, lift or do any of that stuff when they are born.  I have asked my daughter (on the left) to do flips it does not work:)

So what we learn is that it takes action, to achieve anything worthwhile!

2.  The Law of Faith/Belief

Nobody goes into wanting to lose or thinking they have no chance of winning.

The first step that helps people take action is belief.

They shoot for the gold, work for the gold but first they believe they can get to the olympics and even win the gold.

This happens with fitness goals all the time.

A person does not truly believe they can reach a goal so they never really work at it.

We can learn that we must first believe before we can ever achieve anything!

3.  The Law of Specific Training

When it comes to any training for a goal a person must be very detailed and specific.

A triathelete and a gymnast will and should train very different.

The details are super important and the abilities are very different.

A gymnast is not going to win in a triathlon and the reverse is also true.

So the first step is figuring out a goal then training specifically for it.

4.  The Law of  Discipline  

There are times that Olympians do not want to train but they train anyways.

They have to sacrifice so many things to become great.

They have to be disciplined in work ethic, nutrition,  training times, and routine.

We learn that discipline is the crucial ingredient to reaching any goal.

5.  The Law of Constant Improvement

My wife and I were discussing what do olympic gold medalists do after they win or after they break a new record.

She says they try to beat their last record.

I totally agree that they are never truly satisfied with their results they are always trying to get better and that is what makes them unique.

They always want to improve from where they are to where they want to go.

What we learn is that somebody who improves gradually and constantly will always beat the person who becomes complacent and content with their results.

 6.  The Law of Individual Team Work

The saying “a team is only as weak as its weakest link” is always true.

For a team to be better an individual has to get better.

Individuals should get better for themselves and for the team.

I will never forget my college basketball days when I sat on the bench.

Sitting on the bench is something I was not very good at so I worked as hard as I could.

Years later talking to a former teammate he said that it was us that made them better… that pushed them to become better.  It is nice to have an individual goal yet have the team support to become better than you could on your own.

What we learn is that we can help more people including ourselves when we become our absolute best!

7.  The Law of Failure

I am a perfectionist in many areas and that can be very bad because it can stop me from trying.

The rule is if you are not failing at something you are not trying…. I totally agree.

When it comes to the Olympics so many of these athletes started very young.

Tears of failure from falling, missing that jump, making mistakes are the only way to get to the success of getting to the Olympics.

Jerry Barca: “There is a gap between people that are really good and people who are extraordinary. One of the things that seem to always stand out is that people at the extraordinary level have a different relationship with failure, mainly they’re not phased or stopped by it.”

Dan Jansen: “That’s one of the reasons I ended up winning in the end. It is because I was never afraid to fail. The worst thing, and I always hear — quote —successful people say it is “Oh, my fear of failure is what drives me.” I don’t believe that. You may not like to get beat. But if you’re successful, you’re not afraid to fail because you can’t be. You’ve got to be innovative sometimes. You’ve got to take risks sometimes. People who are truly successful — they may say they’re afraid to fail, but more so it’s a dislike of failure.” http://plimptonmovie.com/updates/dan-jansen-success-failure-and-olympic-gold

 What we learn is to learn from failure, get better, and keep going no matter what.  

 

All this can be used to develop a any training goal.

 

You probably are not training for the Olympics but no matter your goal these points might help

What are your thoughts? Comment Below!