THERE ARE NO COINCIDENCES!

Stay together.  Stay strong.  Win

Dave
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”

Diets, workouts, supplements, workout equipment and the like are all part of a growing industry called Health and Wellness and it is fast on its way to being a TRILLION dollar market place.  We spend like crazy for that smaller dress size or bigger pecs.

Have you ever been thankful for what you do have and thankful for the fact that you can change it?  Are you thankful for other aspects of your life.

I challenge you to think of one thing you are thankful for and write it down.  “Uhhhh, hhhhhmmm, well I guess I’m thankful for……” 
Great!  What you will find is that you will think of a second thing,  then a third – then many many things. 

Did you know there have been studies that found when people kept what is called a Gratitude Journal the results where that of increased immune funtion and many other PHYSICAL benefits!

It is a well know fact that the limbic system in the brain mediates emotion and movement.  It is not much of a stretch to find the connection between being thankful and overall health.

Go ahead…take a few minutes and do it right now.  All your worries, to do lists, and problems will be here when you get back.

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So  how do you feel?  Do you feel happier?  Lighter?  More alive?

This is a wonderful exercise to do each morning when you wake (instead of checking email), or at night when you go to bed.

Want to know the magic part?

When you continually express the discipline of gratitude you will not only be happier, but healthier and I bet you that you will start to achieve more in your life.

Start a gratitude jounal today.

It’s your choice.

Be thankful.  Workout.  Win.

Dave
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”

Who?

Most have heard of the 80/20 rule as it applies to sales.  Vilfredo Pareto’s (1848 – 1923) law of income distribution was and still is ridiculously predictable. 

Pareto’s brilliance dictates that 80% of sales comes from 20% of customers.  After closer inspection most businesses find this not only true but sometimes skewed even further – 90/10, 95/5 or even 99/1.

Stick with me on this one…I promise I will tie it in to fitness in general and most importantly how it relates to two things:  1.)  Why this principle will directly affect your ability to lose fat while working out at home.  2)  How this principle is the underlying reason why you have had trouble getting in shape in the past.

It stands to reason that when the 20 percent is defined, you strip away as much of the fat in the remaining 80% as possible for more results thus creating more efficiency.

Example with easy math:  If company X has 100 customers that it services then 80% of the revenue comes from 20 leads or customers.  Usually the 80 customers in this example don’t order often, complain the most and require the most customer service.

Does it make sense to spend 80% of the time working hard for 20%, or less, of the sales?

What if Company X profiled the 20 customers that bring in 80+ percent of the revenue and go out and find more customers like them while essentially firing the most of the 80 customers that hardly ever order product and or complain all the time?

Revenue would go through the roof and headaches would diminish.

Simple – but it works.

According to Pareto this principle can be applied to almost anything.  Let me explain with a series of questions.  (Be careful as the answers will be very eye opening)

• What things are the 20% in your life that bring you 80% of your joy?
• What aspects of your life are the 20% that bring you 80% of the unhappiness?
• Who in your life brings you the most happiness?
• Who in your life brings you the most sadness?

Here comes the fitness tie in…you knew it was comin’!

Look at your fitness program and diet.  Evaluate it according to the 80/20 rule.  Here are some suggestions:

• What foods represent the 20% that is causing you to gain 80% of your fat weight?
• What foods in your diet are the 20% that are providing 80% of the fuel you need for recovery from your workouts and to keep you healthy?
• Is there 20% of your schedule that is causing 80% of the reasons you skip workouts?
• What exercises are you doing in your workouts that will give you 80%, or better, results than the rest?
• Are your workouts designed to keep you consistent at least 80% of the time – week in and week out?

I was re-introduced to the 80/20 rule recently as I was reading The Four Hour Work Week, by Tim Ferris.  I immediately thought of my 10 minute whole body workouts and how they fit the 80/20 model perfectly.

Actually for the members of HomeOfficeWorkouts.com it looks more like 90/10!

How would you like to get 90% or your results in less time?

Using complex movements (multiple muscle groups at once) and combining strength training and an increased heart rate – 10 minute whole body workouts are fast, repeatable, efficient and effective.

Is it the big things or a laundry list of obstacles that keep you from your fitness dreams?  Or is it just a few actions or in-actions that pruduce most of your failure?

Find the 20%.  Discover the 80%.  Win.

Dave
www.homeofficeworkouts.com
“Fast , Repeatable, Efficient, Effective”

This past weekend I attended a men’s retreat with my church.  I have put it off, finding an excuse not to go for the last seven years.  Without a doubt one of the best decisions I have made in my adult life was to go this year.  I won’t miss another one.

We were in the woods of southern NH.  We stayed in lakeside cabins with nothing to do except what all 150+ men set out to do – increase our relationship with God and learn how to be better men, husbands, and dads.

One of the most refreshing things, amongst many, was the overwhelming feeling I had of complete non-judgement.  Every man there was focused on improving their lives through God, and helping their brother in Christ do the same. Period.  It was such an incredibly positive experience…I don’t think I can accurately put it into words.

The second aspect that comes to mind was the time that was purposely allocated for us to chill out!  On Saturday we had from lunch at noon until 4:00 to do what ever we wanted, what ever we needed to do, to make the weekend successful.  When was the last time you had any time at all when you didn’t HAVE to be somewhere, taking care of someone or doing something.

I went into this weekend with no expectations, feeling like a hamster on a wheel and physically ill after being diagnosed with Lyme Disease 12 days earlier.  I left a new man.  I have peace.  I am energized.  I am recommited to making a difference in this world. 

I felt the spirit of God and it was so wonderful it brought me to my knees.  The closest thing I can relate it to was the joy I felt when my kids were born – and that’s not even close!

So here’s the question:

What does this have to do with getting you in shape?

There are two things that are very important to your fitness success that I learned from this weekend.

1. Who are you surrounding yourself with?  Make sure the people around you are a positive influence on your life.  Toxic people will break you down over time and will not support you in your quest for better fitness no matter how you define it.  Seek people with similar goals for support and encouragement.  Also remember the people that are toxic are that way because they are hurting.  They need a positive person like you to help them.  In other words – have positive people for your support system and then pay it forward to someone who needs it.
2. Take time for yourself.  I can’t tell you how blessed I felt to sit quietly and think, pray, contemplate and appreciate.  So many of us are over-scheduled and over-worked.  Taking time to sit quietly is crucial to your health and well being.  Let your mind, body and soul recharge.  You’ll be thankful you did.

It is true sometimes we just don’t know we are missing.  Take steps today and plan a weekend, a day even, to get away from life.  Not to run away from it, but to be reminded why your life is so great and such a gift to you and to the people who know you.

Take time. Rest. Win.

Dave
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”

Last night the U.S. made history by electing Barack Obama as it’s first bi-racial President.  I am a republican and did not vote for Senator Obama.  However it sickens me to hear all of the cry babying this morning. 

What he did is inspirational and he led people to believe that truly – ANYTHING is possible if you set  a goal, stay focused on it and never, never give up.

I congratulate Barack Obama for overcoming, perservering and in the end winning.

Have you ever felt like you had a goal, a dream or an aspiration but there seemed to be huge obstacles in front of you?

Millions of people have fitness goals and never attain them.  Some never even begin to pursue them because all they see in front of them are obstacles.

If you learned nothing from yesterday…you can do anything.

You can reach what ever goal you set out as long as it is based on reality.

I can tell you this, in-action will get you absolutely no where.  Take action today and begin your journey toward being the most fit, healthy and energetic person you can be.

Take action. Don’t stop. Win.

Dave
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”

Made ya look!

The headlines are every where.  Some people are paid exclusively to write “great” headlines for companies selling you the latest and greatest potion, workout, or miracle machine.  They are playing on your emotions and desires.

But most of us still fall for it.  Why?

4 Weeks to the Perfect Beach Body!

Smaller Thighs in 2 Easy Moves!

Six Pack Abs the Easy Way!

Celebrity Trainer Jim Shorts and His Miracle Moves!

The truth is the cheesier the headline – the more effective it is.  Believe me…I have spoken with the real fitness pro’s who train celebrities and it bothers them just as much.  A-list trainer Valerie Waters (She trains people like Jessica Beil, Jennifer Garner and Matt Dillon) and I spoke about this a few months ago.  We also discussed the reality that her clients train extremely hard and it does not happen over night.

So what is it about our human nature that allows us to fall for these types of advertising?

Did you know that on most, if not all, products we see on TV they come with atleast two disclaimers?

1. Results may vary or Results not typical.
2. This product will only work or works best with a proper diet and exercise program.

If we ran headlines about long term strategies, hard work, eating well and a whole lot of fun I guess it just wouldn’t be sexy enough for most people to buy.

Then again most people in North America fall into the category of obese or over weight.  Go figure.

Time to wake up.  Workout.  Win.

Dave
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”

Right now I’m reading a terrific book.  It’s called The Shack, by Wm. Paul Young.  Last night I was really taken by some of the lines I read:

“…I will take a verb over a noun anytime.”

Now I don’t want to give you the context of this as I don’t want to spoil the book – I want you to read it on you own!

But more importantly I wish to talk about that statement and how it relates to life and your fitness.

Are you a NOUN?

Are you a static,  non-moving loaf?

Or are you VERB?

Are you an ever changing, dynamic, moving, living, loving, growing, dancing and active participant in your life and in the lives of others?

Does your life look more like a noun…or a verb?

Here are three ways to turn your life into a verb:

1. Stop loving others more than you love yourself
2. Do something nice for someone unexpectedly
3. Be active most days of the week

Just how does this relate to fitness?

How will this make me lose fat?

Try it and see for yourself…I dare ya.

Be a verb. Be Active. Win.

Dave
www.homeofficeworkouts.com
“Fast, Repeatable, Efficient, Effective”

I’m feeling a bit under the weather today – head cold galore!  I have to expect it now that we are in the full swing of the school year and my kids are bringing home colds and most of my clients kids are sick now too.  With all that said, I try not to take any meds whether it be over the counter or prescription.

What does this have to do with you?

Most of the time the junk we put in our bodies is meant to treat the symptoms not take care of the cause.  As I think about this there are many things we do in our lives to treat the symptoms…but do we ever really try to fix the problem(s)?

Obesity is a symptom.

What are we, as a society, treating?

Most often we are treating the symptom of obesity with fad diets, body transformation contests, dangerous supplements and even surgery.  We are throwing money at the symptom and not attacking the problem.

What is the problem or the cause?

Lack of activity and poor diet.

The number of opportunities and services to attack the absence of winning, long term activity strategies and proper nutrition is limited at best.

Developing a plan that you can stick with 90% of the time is not important – IT’S EVERYTHING!

Stop putting a band-aid on your fitness boo boo because it is not the way to lose fat and keep it off.

Workout. Eat WELL. Win.

Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”

If you had tracks to run on – that is you had enough truthful information on how to make BETTER choices – You could make informed decisions that would add up to SUCCESS!  I bet you would see faster results.  You would see more fat loss in less time.

So what if you took just one day and made better choices?

• What if you ate breakfast instead skipping it?
• What if you ate protein, carbs and fat in every meal and snack?
• What if you put some of your dinner aside for a healthy lunch the next day?
• What if you ate more fruits and veggies?
• What if you didn’t skip your workout – you did a 10 minute whole body workout?
• What if you took the stairs and not the elevator?
• What if you prepared your snacks and meals the night before?
• What if you signed up for a fitness bootcamp in your community
• What if you decided to never start an exercise program again by creating one that would work for the long term instead of looking for a quick fix?
• What if you took one day at a time?

Are you pickin’ up what I’m layin’ down?

Make better choices. Repeat. Win.

Dave
www.homeofficeworkouts.com
“Fast, repeatable, efficient, effective”

Yes the holiday eating frenzy starts now – not at Thankgiving as most people believe.  In the U.S. we are all trying to find the best deals on Halloween candy.  Again, it all starts now.  Move away from the candy!  Do not wait until the holidays are in full swing because that is another strategy that is setting you up for failure.

1. Start today by writing down everything you eat.  That instant accountability will many times force you to “clean up” your act.
2. Start moving today.  Begin with what you know you can handle 90% of the time.  Move for 10 minutes and I guarantee you will feel better when you are done.

Do this now and you will be so far ahead of the game come January 1st.  When most of your friends and family are whining about having to start up again, especially after 2 months of eating more Calories and fat Calories than they did in the previous six – you will be in full stride, already having lost weight and created a level of conditioning you didn’t think was possible.

Imagine thinking about your New Year’s Resolution – absent of a fat loss goal.  What freedom!  You can set your sites on your career, your family, your friends, your church…its endless.  There is more to life than fitness, even I realize that.  Take care of yourself starting now and focus less on being a human doing and more on a human being.

Start today. 10 Minutes. Win.

Dave
www.homeofficeworkouts.com
“Never Start a Fitness Program Again”