How to GUARANTEE Success with Your Health and Fitness Program

 

I’ve recently been discussing why so many are failing to implement health and fitness programs–it’s because health and fitness are NOT a priority.

But let’s say that you received that message and are ready to make health and fitness a priority. How will you guarantee the success of your program?

The power of habit.

Uh, okay,,, you may be thinking that the answer sounds pretty basic. But I assure you, it is the case–habits are that powerful. Anything you’ve achieved in your life–outside of a one-time fluke–has very likely been achieved via the power of habit.

So how do you implement the power of habit? Continue reading “How to GUARANTEE Success with Your Health and Fitness Program”

Replace Your Work Ethic with a “Play Ethic”

 

This morning I was looking at one of my training books, as I am want to do before my workout. Just looking for ideas, and thought stimulation. The book is Garage Gym Athlete by Jerrod Moon, and it’s a great one, by the way. I highly recommend it. You can pick it up for just $2.99 at Amazon (and I’m not getting any affiliate cut on this one).

If you’re the kind of person who loves programs and are into a CrossFit-type of training (particularly with barbells) , then Jerrod is your guy. He’s ex-miliary, lives and breathes programs, and is a living testament to their efficacy.

But I had kind of an epiphany this morning once I started my workout and intended to put some of Jerrod’s ideas to work: I AM NOT A PROGRAM GUY! Continue reading “Replace Your Work Ethic with a “Play Ethic””

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

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Are you failing with your health and fitness program? Here’s the most likely reason why…

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Greek Physique™, LLC offers High Intensity Interval Training (HIIT), as well as progressive calisthenics, kettlebell, barbell and band training, along with cutting edge nutritional and lifestyle coaching in Middle Tennessee and nationwide via Skype.

Our signature 12-WEEK TRANSFORMATION PROGRAM is just $40 per Session..

You can also purchase Sessions 6 at a time for $45 per Session.

Contact Us for a FREE, No-Obligation Consultation. I look forward to hearing from you.

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Want Fast Results? It’s a HIIT!

 

HIIT is all the rage these days. Does that make it bad?

Not at all.

Just because something is popular, doesn’t mean it doesn’t have value. Think Frampton Comes Alive! for example (yeah, I know–this dates me massively!). And HIIT is both popular and valuable.

What is HIIT? It’s an acronym that stands for high intensity interval training. In other words, training with high intensity, mixed with intervals of lower intensity.

It’s a simple idea, and far from being new, the HIIT principle has been at work with active people since the beginning of time (yes, further back than Frampton Comes Alive!) Continue reading “Want Fast Results? It’s a HIIT!”

If You’re Even THINKING About Training With Us, Read This

Hello! There’s a lot I want to tell you, so please bear with me for a moment…

I have two openings in my schedule right now, and I want to use them to train two motivated people who are tired of being overweight, or weak, or held back by a body that just doesn’t want to do what they want it to do.

It the “they” I speak of “you”? If it is, please do not delay your comeback any further. I can help you. Because I have been you. 

You may know my story. I’m 57, and in better physical condition today than twenty years ago.That didn’t happen by accident. It happened because I wanted more out of life than to simply exist. I wanted to LIVE! Continue reading “If You’re Even THINKING About Training With Us, Read This”

Spring is Here–Work Out Anywhere!

 

Spring is here!

It’s a time for renewal. A time for many to travel–kids out, get out! To be outdoors as much as we can.

I have always believed in natural health–in sunshine, fresh air, natural movement, minimally-processed food, and proper rest.

As weather permits, I believe in getting outside for my workouts as much as possible. It beats a dark, smelly gym! Good for the soul too.

And thankfully, there really isn’t much needed to get in a good workout; other than, as exercise minimalist Danny Kavadlo has said, “Something to step up on, something to hang from, and something heavy.”

It’s liberating!

Many years ago, I took a cruise with family to the Eastern Caribbean. It was great! For exercise equipment, I packed my yoga mat–that’s it! And that’s all I needed. I did yoga in the mornings right inside my cabin, I walked around the ship and islands that we visited, I swam in the beautiful, tropical, turquoise water, ran some on the treadmill in the ship’s gym, and did some post-cardio stretching. That was plenty and I never missed a beat. Continue reading “Spring is Here–Work Out Anywhere!”

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!””

Restore Your Health? First Restore Order

Good health is a natural byproduct of respecting and following order in our lives.

Order has fallen out of favor these days.

We see disorder in our society, in our cities, and in our families. But have we ever considered the breakdown of order in ourselves? Self-defeating habits are the evidence of disorder in our lives.

There is a cost for neglecting order. Have you ever considered the health cost? It is massive.

Want to restore your health? First restore order.

Benjamin Franklin, in his Autobiography (it’s FREE on Amazon) said that there is a time in the day for everything, and printed a sample of his daily routine in the book.

Hal Elrod, in his hugely successful book, Miracle Morning, wrote passionately about the power of order in his life. His book focused on how important it is to consistently get up early, have quiet time, read, journal, and establish a “morning” routine. The vast difference this has made in improving the order and productivity of his life, and that of so many others, was a revelation to him.

Following order in one area can have a domino effect, helping to facilitate order in any number of areas. For instance, many years ago I committed to spending quiet time every morning (usually before sunrise—the best time!). That commitment has helped me experience other areas of increased order.

Today, I have made it a habit to exercise daily, consume nutritious food, spend time keeping up with my profession, prep and do my work, relax, enjoy social time (I’m still working on that area!), read a bit for enjoyment and relaxation in the evening, and I’m learning to go to bed and wake up at a consistent time.

My company, Greek Physique™, LLC’s signature program, our 12-Week Transformation Program, uses as its backbone the steady improvement of life habits to achieve the amazing results we have witnessed. Yes, fitness training and proper nutrition are important in and of themselves, but the real power comes when they are combined with other key lifestyle changes.

There are only a few more days remaining in our February Special: “Buddy Training 2 For 1,” where we are making our 12-Week Transformation Program available for you AND a family member or friend for the cost of one person! This is quite an offer, and I hope you contact us to find out more information. We even offer a FREE, No Obligation Consultation, so you can see if it is right for you.

I really hope you are ready to bring more order—and more health—into your life, and the life of a loved one.

To Your Health and Fitness,

Patrick

Patrick Rooney

Founder, 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 and Lifestyle Coaching, both in person and via phone and Skype. He can be reached at info@greekphysique.online.

 

About GREEK PHYSIQUE™, LLC

Read a FREE Preview of Patrick’s New e-Book, GREEK PHYSIQUE: The Simple, Satisfying Way to Sculpt Your Body–Even if You’re Old, Weak, or Broken Down

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.

 

GREEK PHYSIQUE™, LLC 12-WEEK TRANSFORMATiON PROGRAM

This is our signature program, where we help you–either in-person or via Skype worldwide–to transform your strength, mobility, nutrition, habits, and body composition. No gym, no equipment, no experience required!

 

Check our TESTIMONIALS to see those who’ve gone (and conquered!) before you.

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About GREEK PHYSIQUE™, LLC

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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.

That’s what we specialize in at GREEK PHYSIQUE™, LLC.
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.

12-WEEK TRANSFORMATiON PROGRAM

Or THIS MONTH ONLY, train and learn with a friend or your husband, wife, father, son, mother, daughter, boyfriend, girlfriend, or whomever you wish, for the cost of training by yourself!

“BUDDY TRAINING” FEBRUARY SPECIAL

Be ready to “hit the ground running” once Spring is here! Why wait to start living?

Check our TESTIMONIALS to see those who’ve gone (and conquered!) before you.

And if you STILL have any reservations…

CONTACT US for A FREE CONSULTATION

I hope we can start helping you very soon!

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.