Gut Check: Can You Handle “Slow” Progress or Setbacks?

I’ve been training for almost fifty years.  And “progress” in my training, nutrition, and lifestyle does not come as quickly as it did when I was starting out.

Neither will progress come as quickly for you.

There are reasons for this.

If you start a diet or training program and you’re basically out of shape and unconditioned–assuming the program is good–you can expect pretty dramatic results (in the beginning) if you stick to it.

But the more conditioned you become, the smaller the noticeable gains will be. Think of the elite athlete. They are so finely tuned they are looking for very small gains to give them the edge over the competition.

Once you’ve embarked on a health and fitness program, you need to begin thinking like the elite athlete.

The Expectation Trap

Understanding that health and fitness gains typically come slower, the more healthy and fit you already are, is key to gauging progress. For example, over the past week, I’ve been consciously adding more water to my diet, to flush out the junk, and to get my body working more efficiently. Proper water intake has been linked to many health benefits, and particularly, I felt a need to increase water intake for improved sleep, which has been a challenge for me for some time.

While I can say that I have experienced some improved health benefits, including some improvement in my sleep, I have not experienced a huge difference. At least not yet.

What I’ve noticed is something similar to other lifestyle changes I’ve made over the years–based on what someone has said, or someone’s stated experience is using a particular strategy, an expectation has been set up in my mind to expect a particular outcome in a particular length of time. That’s what’s known as a setup, my friend! Continue reading “Gut Check: Can You Handle “Slow” Progress or Setbacks?”

Does It Pass the “God” Test?

This week I realized I’ve long been applying a standard–a test if you will–to my own approach to health and fitness, and to ideas pushed in the health and fitness world.

I call it the “God” test.

You know the saying, “Does it pass the smell test?” In other words, is it believable or not as a solution to whatever problem it is we’re discussing.

The “God” test, states, in the way that I see it, “Is the proposed solution keeping within the laws of nature and of nature’s God”? (to quote the Declaration of Independence)

Or is it just plain unnatural? Continue reading “Does It Pass the “God” Test?”

Starch is a Tool–Like Fire!

I experienced a new food adventure earlier this week that I’d like to share with you. It was another eye-opener in regards to the effects of starch on the body.

If you’d like to see what happened to me when I tried eating starchy vegan, read Starchy Vegan Made My Body Go to Sleep. It’s a lengthy read, but if you want to dig further into the world of starch and the kind of effect it can have on you, check it out.

The above foray into the starchy vegan world taught me some profound lessons. And this week’s experiment with a more “paleo” style of eating (cutting out grains and legumes) opened my eyes even further. Continue reading “Starch is a Tool–Like Fire!”

Starchy Vegan Made My Body Go to Sleep

I’ve been into health and fitness for most of my life. And I’ve known for a long time the kind of impact the right diet can have on a person. Through eating incorrectly, I’ve known periods of poor health and horrible productivity. Even today, as a healthy 57 year-old in great physical condition, if I try something in my diet and it doesn’t work, my health and productivity can quickly take a nose dive.

Which brings me to this week’s experiment.

I’ve been concerned for some time about the potential negative effects of too much meat, eggs, and animal products on the system. I understand that God allowed mankind to eat meat after the Flood. But I also know that the first diet He provided in the Garden was raw vegan:
Continue reading “Starchy Vegan Made My Body Go to Sleep”

Do You Have a “Supplement Habit?”

 

Supplement: Something that completes or makes an addition.–Merriam-Webster

I’ve been thinking about this one for a long time. It’s time to speak up about it: Dietary supplements are being misused–big time. Yes, I said it.

Supplements are a huge money maker for many in the health and fitness world. It’s a golden goose for them. In effect, they are “supplement pushers.” And they may have talked you into a “supplement habit.” Continue reading “Do You Have a “Supplement Habit?””

FAILING with Your Health and Fitness Program? Here’s Why

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Is It Possible to Gain Muscle Past 90? This Study Says “Yes!”

A recent article, How to Build Muscle as Age Tears It Down, was brought to my attention by loved ones–thank you–it’s a gem.

So how to do that at an advanced age when the article itself says that muscle loss begins in our thirties, gains momentum when we hit fifty, and accelerates in our seventies?

It even states that many in their forties and fifties are losing muscle, even if they are exercising fairly regularly.

So how to stop or at least slow down this cascade of bad news?

It’s no surprise to me or my clients that strength training is noted as the most important intervention.

The kicker in the article is a LINK to a 1994 study that showed that muscle loss can be slowed in most, and EVEN REVERSED IN SOME REGARDLESS OF AGE! Continue reading “Is It Possible to Gain Muscle Past 90? This Study Says “Yes!””

6 Fundamental Steps to Get Active Again

“How do I get active again?” is a reasonable question for someone–particularly an older person–who has been inactive for a prolonged period of time.

I know what it’s like. I’m 57 and I suppose you’d say I’m a survivor. Been through a ton of injuries and illness, and traumatic surgeries too, so I know of what I speak. I learned how to survive–and even thrive–one step at a time, with simplicity as the watchword.

A great way to become active again is to create momentum through a series of fundamental steps:

#1: See the Doc: If you have any medical issues, or an injury that may or may not be serious, or are a male 45 years old or older or a female 55 years or older (high blood pressure, diabetes, arthritis, artificial knees and hips, and other issues are common in older adults), then it is recommended that you let a doctor check you out. Yes, this is standard advice, but it also makes sense. Here’s one key reason:

Nagging injuries are one of the biggest causes for quitting exercise and training, and for remaining out of action. I’ve known many people–including myself–who have piddled around with an injury for months or even years without getting it checked to see if there is a serious problem. Do all you can to resolve the issue once and for all and move on–to getting it taken care of, or knowing that you’re safe to begin slowly moving into exercise.

#2: Clean up (and power up) your diet: What you eat and drink has an enormous effect on how you feel, and if you feel lethargic, you’re much less likely to exercise. You will likely make an excuse that has nothing to do with your poor diet, i.e.: “I’m too busy.” Sound familiar? Start with drinking more water if you’re deficient in that category.

You will need to replace some salt in your body as you drink water. Many recommend a half teaspoon of water per eight glasses. Don’t go overboard here, as many overdo salt. Which kind of salt? I prefer sea salt, and have used grey (Celtic) and now use Himalayan (Pink), which is reported to contain 84 minerals and elements. Sea salt does not contain added iodine, as does regular table salt, and it’s recommended that if a person does not used iodized salt, then they should be getting some iodine through other sources such as fish, dairy, eggs, or seaweed.

And start replacing much of the starchy processed carbs in your diet (breakfast cereals, pasta, bread, etc.) with fibrous carbs from fruit and vegetables (assuming you have no medical issues with fruit due to its sugar content). But always be watchful of how food affects you. Many foods may be inflammatory for you due to sugar, vinegar, legumes, flour, grease or other culprits–eat foods that agree with you instead. I intended to link to an article related to this point, but found that some of the foods listed as “anti-inflammatory” (raisins and pizza are two examples–yes, pizza was listed in one article as “anti-inflammatory””) cause inflammation for me. So let the eater beware!

And while you’re at it, a recent comprehensive review of research in the New York Times said that, along with weight-bearing exercise, which we’ll get to in a bit, eating more protein than has been recommended in the past has a beneficial effect, especially if you’re over forty. There’s a limit, though, to how much more protein one should consume, and the article delves into that.

#3: Start walking: Thomas Jefferson said that walking is “the best of all exercises.” If it was good enough for Tom, it’s good enough for me! You’ve heard enough or experienced enough walking or hiking that I don’t need to belabor the point here. I bring it up for its great health value, but also because it is so simple, requires no special knowledge or equipment (other than good shoes), and is easily accomplished by many whose joints may give them problems when doing a more high-impact exercise. Outdoor walking also gives us access to sunlight, which we need to be healthy.

And once you start walking and feel the benefits, if you’re ambitious you can always take it up a notch to running. But you don’t have to. You can just increase distance, speed, and grade; or even start using light weights to increase resistance. I’ve been doing more walking myself of late and always enjoy it.

The late, great Steve Reeves–one of the greatest natural bodybuilders of all time , wrote a book on the subject, Powerwalking. In it, he explains a nice, simple way to add the principle of progression (in distance, speed, grade, and weight–hand, body, and ankle) to a program to make it really dynamic.

#4: Begin to move: Movement can start with basic moves that your body is capable of–that’s enough! Light joint rotation, trunk rotation, swaying from side to side–whatever it takes to start oiling up the “machine,” much like the Tin Man in The Wizard of Oz when he starts to move after a long period of inactivity.

Here’s a video I created called Anywhere Warmups, which, as the title says, can be done anywhere. It’s less than ten minutes long, and includes many movements that you can use or modify as warm ups for harder work, or just use it on its own as a way to re-introduce your body to exercise.

#5: Start performing fundamental exercises: Anyone who has trained with me knows I’m a big proponent of “progressive calisthenics,” a way of taking the ancient Greek strength exercises and making them accessible to the beginner, allowing just about anyone to–with time and practice–gain serious strength and mobility.

The 6 key bodyweight exercises and their progressions were popularized by the great Paul “Coach” Wade, in his classic book, Convict Conditioning.

The exercises are:

#1: Push Ups     (easier version: Wall Push Ups)

#2: Leg Raises  (easier version: Knee Tucks)

#3: Pull Ups       (easier version: Australian Pull Up)

#4: Squats         (easier version: Assisted Squats)

#5: Handstand Push Up (easier version: Wall Shoulder Press–starting position)

#6: Bridging     (easier version: Short Bridge)

There are easy, entry-level exercises for each of these “Big 6” exercises, so they are available even to those who are, as I would say, “old, weak, or broken down” (hey–this is no putdown–I’ve been there!)

#6: Get sufficient rest and sleep: This is a big one for older adults, whose recovery abilities have slowed. Once you start an exercise / training program, it will become all the more noticeable, as muscle fibers break down when they are stressed, and must have sufficient rest to rebuild. The same is true for sleep–its restorative power is indisputable and indispensable.

So there you have it–6 fundamental steps to get active again. They take a bit of inertia to get going, but you’ll be rewarded far beyond the energy expended, as you will have the chance to regain strength, mobility, and the joy of movement.

 

Patrick Rooney is the Owner of GREEK PHYSIQUE™, LLC a Personal Training company located in Middle Tennessee, which specializes in body sculpting for men and women. Patrick is certified through the National Association for Fitness Certification (NAFC). Patrick is available for Personal Training and Lifestyle Coaching, both in person and via phone and Skype. He can be reached at info@greekphysique.online.

 

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Go From Knowing to DOING!

You may already KNOW how to get in great shape and dramatically improve your health.

But it’s very possible you’re not DOING IT.

There are many reasons for this, but many people are actually quite close to making the process work. They just need some assistance in crafting the right program, getting accountability, and building the correct HABITS for life-long fitness.

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Our 12-Week Transformation Program is simple, intuitive, portable, rewarding, and most important–ACTIONABLE.

We assist you in reprogramming your nutrition and fitness. We help you find the “hole in your boat”–the one or two or three things you’re consistently doing to sabotage your fitness, and how to conquer those issues.

And we’ll help you build serious strength and muscle while also improving your mobility, so that you can do every thing you love to do in your life better!

If you’re ready to go beyond KNOWING about health and fitness to actually LIVING it, then don’t wait around another moment.

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To Your Health & Fitness,

Patrick

Patrick Rooney
Founder, GREEK PHYSIQUE™, LLC

Personal Training and Coaching Programs / Store

Read a FREE Preview of the New e-Book, GREEK PHYSIQUE

About GREEK PHYSIQUE™, LLC
Patrick Rooney is the Owner of GREEK PHYSIQUE™, LLC a Personal Training company located in Middle Tennessee, which specializes in body sculpting for men and women. Patrick is certified through the National Association for Fitness Certification (NAFC). Patrick is available for Personal Training, Small Group Training, and Nutritional Consulting, both in person and via phone and Skype. He can be reached at info@greekphysique.online.

(NEW BOOK!) I’m 57 and Have Overcome Injury, Sickness, and Surgery–You Can Too!

I’VE BEEN INJURED NUMEROUS TIMES, BEEN SICK, UNDERGONE SURGERIES, AND SUFFERED MANY DISAPPOINTMENTS… I’M NOW CLOSER TO 60 THAN 50. BUT I’M STILL HERE. I’M STILL BUILDING THE GREEK PHYSIQUE! I CAN SHOW YOU HOW TO DO WHAT I’VE DONE!

My name is Patrick Rooney. I’m 57 years old and in better shape right now that I was 20 years ago. GREEK PHYSIQUE: The Simple, Satisfying Way to Sculpt Your Body–Even if You’re Old, Weak, or Broken Down will show you how to do what I’ve done. I’ll show you it’s not hard to do–it just takes a certain attitude–and a plan. This book will show you both.

GREEK PHYSIQUE WILL SHOW YOU JUST HOW SIMPLE IT IS TO BUILD THE MUSCULAR, PERFECTLY-PROPORTIONED PHYSIQUE OF THE ANCIENT GREEKS–WHILE VASTLY INCREASING YOUR STRENGTH AND MOBILITY.

My book is available for a very limited time for just 99 Cents! I know it will benefit you many, many times beyond the price of the book. If you enjoy it, I would appreciate a review. Let’s spread this far and wide!

The book is broken into 12 easily-digestible chapters, and one bonus chapter:

INTRODUCTION: I MADE IT BACK TO HEALTH, SO CAN YOU

CHAPTER 1: THE JOY OF DISCOVERING PRINCIPLES

CHAPTER 2: NUTRITION: IS IT THE KING? OR THE QUEEN?

CHAPTER 3: ASSESSMENT: HOW MUCH HAVE YOU IMPROVED?

CHAPTER 4: WHAT KIND OF TRAINING WILL YOU DO TO SCULPT THE GREEK PHYSIQUE?

CHAPTER 5: THE PHYSIQUE IS IN THE DETAILS

CHAPTER 6: DO YOU NEED A “PROGRAM” TO GET FIT?

CHAPTER 7: IS YOUR GURU KILLING YOU?

CHAPTER 8: THE IMPORTANCE OF BREATH

CHAPTER 9: START AND FINISH STRONG

CHAPTER 10: SOME GREAT—MOSTLY LOW-TECH—WORKOUT TOOLS

CHAPTER 11: HOW TO STAY IN THE GAME

CHAPTER 12: FORMING GOALS

EPILOGUE: THE ONLY FAILURE IS NOT BEING IN THE GAME

Do you want to build a great physique (and enjoy doing it!) while getting significantly stronger and more agile, no matter your history, age, or set of excuses? Then climb on board! Let’s take a little journey together–an adventure you won’t regret!

About GREEK PHYSIQUE™, LLC

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To Your Health & Fitness,

Patrick

Patrick Rooney is the Owner of GREEK PHYSIQUE™, LLC a Personal Training company located in Middle Tennessee, which specializes in body sculpting for men and women. Patrick is certified through the National Association for Fitness Certification (NAFC). Patrick is available for Personal Training and Nutritional  / Lifestyle Consulting, both in person and via phone and Skype. He can be reached at info@greekphysique.online.