FADS’, TRENDS’, & BROSCIENCE

FITNESS & EXERCISE


“It is what it is”

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I’ll make this easy so you don’t have to scroll too much. Fads’, Trends’ and Broscience are exactly that…..Fads’, Trends’, and Broscience. I once read a comment from a bro that basically made fun of people who always use definition’s.

Whatever.

I was under the impression, (and have been for some time,) we all needed a little more textbook fact these days.

But I digress.

  • Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.
  • Fad an intense and widely shared enthusiasm for something. Especially one that is short-lived and without basis in the objects qualities; a craze.
  • Trend a general direction in which something is developing or changing.

Oh snap. Yes I did go there. You see, there are two very important words in that first definition which are, “….scientific research”. 

The Takeway

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Every last one of our bodies and metabolisms are different. We are unique in that sense. Our genetics play a part. Our ages. Our lifestyles. All of it plays a part. What one person responds to is quite different than the other. But confusing tried-and-true methods and research, or avoiding them all together, with the latest fad’s, trends’, and broscience, only leads to unnecessary frustration, anxiety and confusion. Just because your workout partner responded to something doesn’t mean you will too. And vice versa. That’s not to say you shouldn’t stray outside of the proverbial box every now and then. You should. Throw in an extra set and some reps. Make a variation on something. Take it to the next level.

Achieving results takes due diligence, dedication, and sweat. Establishing long term goals, researching and then committing to them requires work.

Are you ready to put in the work?

jwilliamstrains@gmail.com

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10 ESSENTIAL DO’S AND DON’TS FOR YOUR FITNESS JOURNEY

STAYING FOCUSED


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Most of us were taught basic, fundemental rules as kids to help us in life. Hopefully. No elbows on the table while eating, and don’t interupt someone while they are speaking, are a few that come to mind.


Here are 10 do’s and dont’s to help keep you on point in (and out) of the gym

1.  DOimg_20161230_111531


Community. No man (or woman) is an island. Find people who have common goals. Accountibilty, motivation, who knows, they could end up being your next BFF. (Or more.) Hashtag fitfam.

2. DON’T 

Don’t compare yourself with others. It’s one thing to see someone and think, “I’ll get defined abs like that.” However, we all have different genetic makeup. You may not have a perfect 8 pack exactly l like that one genetically gifted individual. Take what you’ve got and build on it. They, your abs, can still become extremely well defined.

3. DO

Have a definete plan of action. Set specific goals. “In six weeks will have lost…..” “Increase deadlift by…”Avoid aimlessly walking through your time in the gym without a purpose.

4. DON’T

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Please don’t scroll through your news feed the whole time. It can all wait, really. In fact, put the phone away. Wait until your done with your workout to post that ironic selfie pic. 


“Exercise is king, nutrition is queen. Together you have a kingdom” 

Jack Lalanne the “Godfather of Fitness”


5. DO

Have some patience. Rome wasn’t built in a day, you know. Results do not happen over night, but with dedication, over time, they will.

6. DON’T 

Do NOT be a weight dropper and stack slammer. Don’t think for a New York minute your a beast because you dropped a heavy dumbbell after 3 reps. This is probably the most annoying habit in the history of gyms. People will look at you and think…pure amateur. (They will) 

7. DO 

Be sure to focus on proper form. Results will come faster. Target each muscle group the correct way. Slow and steady, with good form. Feel the burn.

8. DON’T 

Don’t forget to bring a bottle of water. One symptom of dehydration? Fatigue. Sleepiness.

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9. DO 

Have a good time. Exercise should not be a “task”. What is a task? Getting up at 5:45am to go sit in a meeting all morning with a boss you can’t even stand to look at, let alone speak too. Like anything in life, fitness is what you make it. 👍

10. DON’T

Whatever you do, don’t give up. You’ll thank yourself later. Really.

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#TruthBeTold

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison

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Food for thought

Gains don’t just happen. Niether does fat loss. They both take effort. Effort is described as:

  • a vigorous or determined attempt

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It far too easy to become sidetracked, discouraged or feel seemingly defeated. Heading into the holiday season temptations are everywhere along with second helpings.

Laser focus

So this season make a list, check it twice. Call it “My To Do list”.

  1. Not give up
  2. Make a vigorous and determined attempt
  3. Enjoy my cheat day
  4. Kick ass in the gym
  5. Repeat

 

Tweet JWilliams @jwilltrain

EAT LIKE AN ANCIENT GREEK?

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“Now if you want an onion, just consider what great expense it takes to make it good; You must have cheese and honey, and sesame…to dress it up with; for by itself the onion is bitter and unpleasant to taste.” – 

Much can be told by the type of food one eats. Interestingly enough, onions were fed to Olympian athletes in large quantities. Believing they helped to cleanse their bodies, the ancient greeks in the gymnasiums treated them a sort of detox. Previously worshipped by the Egyptians as a symbol of eternity, the greeks also took to them for strength and soldiers rubbed them on their skin.

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MODERATION

The ancient Greeks had a saying that summed up their overall atittudes.

Meden Agan

“Nothing too much”.  It was inscribed on the Temple of Apollo at Delphi. Delphi, a sacred site a little over a hundered miles northwest of the Capital Athens, was considered the center of the world. If anyone practiced what they preached, surely it was here.

2500 years ago before supersize, this society ate straight from the land and sea. With fish, fruit, and copious amounts of olive oil, evidence shows they ate smaller meals throughout the day. Dinner being the most important. If you were of means, animal proteins were typically saved for special occasions. Although diluted wine was served at breakfast, wine was not meant for excess consumption.

“Though in reality old wine is not only more pleasant, but also better for health;…and being thinner it itself  more digestable;” – 3rd Century BCE poet Alexis

Studies are still out as to the true benefits of red wine, specifically for the heart, but dare we say it surely better than soft drinks? And in moderation, isn’t a fine, aged Cabernet oh so delicious?

Onions, now widely thought of to be an incredibly healthy food are high in antioxidents, or powerful free radical fighting agents.

More on onions

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More and more we try and “clean up” our diets. Rightfully so, too many foods today contain additives, preservatives, and large amounts of ingredients we cannot pronounce. While it can be very confusing keeping up with the newest “discoveries,” two principles remain clear and easy to understand;

  • Moderation
  • Fresh

The American Dietetic Association’s Complete Food and Nutrition Guide, Revised & Updated 3rd Edition, states “Cutting back on fat or switching to healthier fats doesn’t need to be a huge change. Even small changes add up.”  Suggesting more seafood consumption, fruits, veggies, beans and whole grains as well, one can imagine perhaps a late Athenian afternoon, warm breezes off the Agean Sea blowing over a table of terra cotta pots full of freshly picked olives and hardboiled eggs. With honey to dip your cheese in, and lemon to squeeze over lightly seasoned fish. Finishing with a dessert of perfectly ripened and juicy figs, wouldn’t it be nice to not have to think twice about the content of our meals.

And just enjoy.

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For a free copy of my upcoming ebook on ancient greek fitness and diet subscribe by email!

 

 

 

#USA Happy 4th of July

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“Nothing can stop the man with the right mental attitude from acheiving his goal; nothing on earth can help the man with the wrong mental attitude.”

-Thomas Jefferson

 

America is strong. We are a nation built  on determination and strength.

#FitAmerica #TeamUSA