Yeah right, 22 years and three kids later I know the scenario all too well. There we are on a long drive to who knows where and one of my kids will inevitably say, “Are we there yet.” My reply of course is, “we’ll get there when we get there, have some patience will ya’.”

Don’t get me wrong I am just as impatient as the next person, but when it comes to a long drive to a place that I have been before I kind of just sit back and try my best to enjoy the ride and deal with any traffic, road blocks or detours as they come.

(Let me be real honest here. If it wasn’t for my wife keeping me in line along the way, I would probably run everybody off the road so I could get there faster, but that wouldn’t really get my point across very well and you wouldn’t think that I knew what I was talking about. So let’s pretend that I am in control of myself and my emotions and have the wisdom of Captain Kirk of the starship Enterprise for the moment okay.)

How can I be so patient on a long drive while at the same time my kids are going nuts?

It’s all about experience that’s how. Experience tells me that if we have to drive 60 miles to a destination then it’s going to take at least one hour (way worse in California traffic) or more to get there no matter what, and if I try and speed up the process by driving to fast and maybe cut a few corners then I will ultimately suffer the all deserving consequences of my impatient actions via a speeding ticket or worse yet and accident.

Now let’s use you as an example.

How many things did you want right now and just couldn’t wait for, but in the long run needed to use a little patience?

How about learning to ride a bike, drive a car, master a sport, or become efficient and productive on your current job? Did it just happen all at once and overnight?

You and I both know that it took a while to do well at all of these things and since we can agree on this, then let’s step out on a limb and agree that it may take a little while to get good at doing what it takes to change some of our bad habits and get in shape.

Learning how to eat right and exercise properly is NOT an easy thing to do especially if we don’t have much experience, but it can be done and is being done every day. Just look at some of the before and after figures of the people who have gone before us.

While losing some fat, gaining muscle, and eating correctly seems easy when we talk about it. It doesn’t take long to figure out that our thighs burn like crazy when we do a set of lunges or when we try and do a few chin-ups it seems like our feet are encased in concrete. Our Idea of doing some triceps extensions was never pushing away our favorite dessert either.

Now we are in an all new territory (or long forgotten one) and there is no easy way around proper planning, hard work, consistency, and of course PATIENCE.

So, when the time comes and we get to the point that we are asking, “are we there yet.”

Should we remember that “Rome wasn’t built in a day” and “all good things come to those who wait?”

Heck no!!!

Clichés will only make us bitter and furious at those who thought up these dastardly words.

Instead let’s just look to our not so distant past, and realize that we have accomplished tremendous things in the time that we have been blessed with on this earth up till now. Let us also realize that we have conquered fears, barriers, hardships, road blocks and detours before, and this getting in shape and living a healthy lifestyle thing is no different.

We have the power if we would only unleash it just like we have done before. A little learning (or a lot), a little planning, a little doing, and a few adjustments along the way will get us to where we want to go IF we only recognize the need to have a little PATIENCE.

I wish you wonderful blessings and results in your efforts from this day forward.

Sincerely,

Coach Troy

troysfitness@gmail.com

I am sure virtually 99.9% of the people indulge in some sort of "bad" food once in a while and for the other .1% that say they don't, I would like to see them on the next reality show called "How I don't cheat on my meals EVER and you can too, just follow me into the liar's den and I’ll tell you all about it." Once they’re on camera 24/7 then we’ll find out the truth, the whole truth and nothing but the truth.

I mean c'mon, what sane person living in this modern western society can stay true to "good" eating 7 days a week for the rest of their life? Let's be honest, we all indulge once in a while.

There is a BIG difference between a cheat day and cheating every day.

It's the habits that are formed over a longer period of time on a consistent basis that cause us all to either get unhealthy and out of shape or healthy and in shape. Please read that again!!!

The key is consistency and also a little bit of flexibility. Consistently eat "good" foods that are on the "good" list most of the time and you will find that cravings for bad stuff tend to diminish and have less control over you, your body and your brain.

I will admit that some people are so heavily addicted to certain types of foods, (can we say SUGARS) that a cheat day may have some negative effects if one is not very careful, BUT if we just keep replacing the fake, non-nutritious, sugar laden, quick and convenient, kill you slowly in a couple decades or sooner foods, with things like REAL fruits, REAL vegetables, REAL meats, REAL breads, REAL water, etc. then we will be well on the way to fitness and health prosperity without being so rigid that we can’t have cake on our wedding day, or only eat from the salad bar the whole time we’re on a 7 day cruise to the Caribbean.  

So why am I ranting you may ask?

Because some people will have you believe that they NEVER indulge, and that, quite frankly, leads a person who has just started their fitness and health journey or has been trying for a while, to also believe that if they can’t eat perfectly every single meal of every single day then what’s the use. This leads to discouragement and then utter failure.  

The key is, plan on a daily or weekly basis to replace a “bad” food with a “good” food and as time progresses so do your results. Initially, it does take some restraint, but eventually you’ll have fewer cravings for the things that have stifled your progress of being fit and healthy up till now, and more energy, and all around good feelings to keep that drive and determination to stay in pursuit of your goals.

You will also be able to have some junk once in a while without worrying so much about those who try to make you feel guilty and say, “Oh, if I even look at that kind of food I’ll put on 10 pounds.” Or worse yet, Jillian the axe murderer screaming in your ear calling you a Big Loser for having some cake and ice cream on your kids birthday.

You can do it, just be sensible and take your time. This is your race and your pace. Plan things out and if the plan is not working start asking the why, what, where, when, who and how’s. See what things trigger you into not doing things right and learn what it takes not to repeat them.

Indulge once in a while without feeling guilty, because you know that you planned on doing it and now it’s back to being consistent with the good choices that have brought you the tremendous feelings of energy and accomplishment.

I wish you the best from one “cheater” to another.

Troy

The answer to this question depends entirely on what our goals are. Many people do not fully realize that for general health, fitness and all around well being, not a whole lot of exercise is actually necessary.

Even if we have 100 pounds to lose we do not have to exercise more than 3 times per week unless, of course, we are trying to win a contest for whoever loses the most weight in 90 days wins $250,000 or have a fantastically fast body transformation. If any one doubts that last statement, then they haven’t TRULY tried to exercise properly while at the same time eat the way they know they should.

The confusion sets in when we are bombarded with thousands of methods, opinions and misunderstandings that come at us from friends, family, coworkers, neighbors and gurus of the day. It seems everyone has an opinion that is backed by so called facts, figures and statistics. Some of these things MAY be true but I kind of take a different approach to things and want to try and cut through some of the madness and express "my opinion" to get to the real meaning behind this question.

You ask, “How often should I exercise.” Since this question is specific to you and who you are then I hope my answer will shed some light.

The quick and easy answer is…

Exercise as often as you like if the frequency you choose will keep you doing it for the rest of your life. It will not do us any good whatsoever to exercise 6-7 days per week if after the first month we get so burned out that we quit altogether, right?

I know, I know, you are looking for a more definitive answer and I will elaborate, but before I do I hope that we will really hunker down and reflect on our past and the tendencies that got us where we are at today.

We should ask ourselves a few very important questions.

- What is the longest time period that I have stayed on an exercise program?

- What did I feel like while I was doing it and why did I quit?

- Did I expect better results?

- Did I follow the program to the letter?

- Was it just too much work, and did it get in the way of my busy lifestyle?

- Did I just get sick and tired of constantly pushing myself to get through the workout?

- Did I feel like a failure if I missed a few workouts and stop completely because if I didn’t do it everyday I would feel like a worthless putz?

I can come up with many more of these questions but I think you get the point.

Every person that wants to embark on a fitness routine should first find out what they are willing to accept as a life long regimen.

The reason is if we are not in it for the long haul then why waste our time in the first place. I will use myself as an example. Many moons ago I worked out virtually everyday of the week. By the time I was 22 (as of this post 2/20/11, I am almost 42) I had about 7 years of training under my belt.

After I got married and started a family I realized that the exercise routine I was on was taking way too much of my free time and energy. I was working full time and trying to give my family time amongst other things but the total amount of exercise that I was doing (about 1.5 -2.5 hrs. 6 days per week) was actually getting in the way.

This is when I said a prayer.

I’m not kidding. I really did. I asked the Lord for help and I’ll never forget it because it has quite literally changed my life for the better and is the sole reason why I am writing to you today.

My simple yet obviously effective prayer was this:

“Lord I want to stay in shape and be strong and healthy, but if it means that I need to do what I have been doing and workout almost everyday while keeping up with a full time and strenuous job and a growing family then I don’t think I can do it. If there is another way then PLEASE let me know.” 

Well, suffice it to say, my prayer was answered and shortly after, my workouts went from 1.5 -2.5 hours, 6 days per week to 30-60 minutes or less, 2-3 days per week. And after endless research and experimentation I am now down to about ONE intense workout every 4-8 days for maintenance, depending on my schedule and how I feel.

If I have a specific goal in mind like getting in peak performance then I’ll up the ante a bit and temporarily increase the frequency of my workouts to 3 days per week and at the very max 4 days. But most of that will be different types of Beachbody routines, calisthenics, sports or other types of strenuous activities. Typically I do some sort of resistance training with an emphasis on strength once and at the most twice per week no matter what the goal is.   

So what does this have to do with the question?

Plenty, whether your goal is to lose weight, gain muscle, feel better in your skin, or any thing in between. You’ve got to first start with the long term approach in mind as a solid foundation, then tweak things a little bit to suit your short term goals like a total body transformation (Beachbody style) or getting in shape for your High School reunion or whatever else that is pressing at the moment. 

I do not think that we have to exercise every day to be healthy, fit and happy. Instead how about doing just what you actually need to stay in decent shape all year around for the rest of your life and then phase in specific times of the year (like summer when you may want to look your best in a bathing suit) to turn it up a notch and get in peak condition.

If you do this then you will stay closer to your normal, healthier weight (for you) all year around and most likely never be more than 4-8 weeks out from being in your utmost best condition.

I hope this helps and sheds a little light on this question, and if it doesn’t, realize that the question, “How often should I exercise,” solely depends on each individual’s goals, time, energy, motivation and tolerances.

Side Note: Obviously most any one reading this post is attempting to complete a specific Beachbody fitness program (as I did when I let myself go and put on excessive bodyfat) and I AM NOT trying to give conflicting information. We all know that they are designed with a 6 day per week regimen.

I am writing this with the intent of encouraging each person to keep up their quest to reach their fitness and health goals, yet always think about the long term approach, so that if and when various life circumstances get in the way of your healthy eating and fitness routines, you don’t get so discouraged that you quit entirely.

Remember, it may take a while for some of us to get to that coveted “maintenance mode”  (like many of the Beachbody success stories) but as the story goes, the tortoise DID beat the hare.

You can and will pass the finish line if you just keep on trucking.

I wish you the best and am always open to hear your inspiring stories and of course any suggestions or questions.

May God bless all of your positive endeavors.

Troy

www.troysfitness@gmail.com

First off I want to make it very clear that doing 1000 reps of abs exercises won’t do it. Once we have a firm grasp of that then we can get down to business. Don’t get me wrong, doing some abdominal work is great but we must also work on our food intake. If a person does not get their body fat % low enough then they WILL NOT be able to see their abs.  

Why do you think that ALL of the Beachbody programs come with some type of food plan?

ALL of the success stories and pictures of people with good abdominal definition are a testament of not only hard work in the exercise area but also the diet area. So, if we want our abs to show, then it’s time to work on our total daily calorie intake and portion control. To put it as simple as possible, this means eat less food (calories) than your body is burning for fuel - workout your whole body – and give it time.

If you do this with patience and persistence, then it can happen. If you have a lot of excess fat to lose then it is going to take many weeks and maybe even months to happen. I am saying this straight and to the point so that you DO NOT get discouraged. Just know that like many good things, it will take time and dedication. In this case it is more than picking up a couple of dumbbells or doing a few squats. We must also “workout” our ability to abstain from excess calories.

Sometimes I think things just need to be said straight and to the point. In the case of getting our abs to show, I hope I did just that.

If you need any more details on how to accomplish the above, then feel free to email me at troysfitness@gmail.com.