How Great Are You?

Strength is measured by character; not by muscle. 

Some of the greatest people in history have overcome some of the most seemingly insurmountable challenges known to humankind.  In spite of doubt, they move forward and upward.  A life orientation that has served them well. 

Naturally we are endowed with the capacity to survive–we have an innate drive to survive, but somewhere along the way many have allowed that instinct to become impotent, untapped and unused.  Some have surrendered due to some unfortunate mishap (or a series of inauspicious events) and have chosen to lead lives of quiet desperation yielding to everyone else at the expense of one’s own needs, desires and aspirations.    

STAND UP! and refuse to be counted out anymore.  Express your greatness through action and watch your world open up in ways previously unimaginable.  Astonish yourself beginning today. 

For some positive brain feed take a look at this great piece of work edited by Eric Horner, and use these words and images to propel yourself forward despite all circumstance. 

http://www.youtube.com/watch?v=GEkz1XK75XE&feature=player_embedded#

Run Stairs To Boost Your Metabolism

Stair climbing is a great way to get in a good workout rather quickly. I recommend exercises like stair climbing because it elevates your heart rate while building lean muscle mass in your largest muscle group – your legs. Focusing on large muscle groups is always recommended for most workouts because it requires more energy to get through the movements. More movement (i.e., climbing a flight of stairs vs. walking on a treadmill at a 0% grade) = greater energy demand; thus increased caloric expenditure. That’s always a good thing when you’re trying to drop body fat.
Stair climbing is also an on-the-go routine that can be performed wherever you are in the world. Whenever I travel one of the ways I maintain my fitness routine is by climbing stairs. I can always do it at whatever hotel I’m staying in or I can find local venues (e.g., office buildings, malls, outdoor parks, etc) to get my climbing in.  It’s free, it’s challenging and doesn’t take long to get a good workout in.
Here are some tips to start out:
1) Choose a flight of stairs that is safe. You’ll want to select stairs that are well-lit, stable so that when you step on them they don’t give, free from debris, good for the lungs (i.e., often times people smoke in stairwells & because there’s rarely great ventilation in most stairwells it can be hard to breathe just walking up the stairs let alone running up them!) and in an open, well-traveled area for your physical safety (especially women who run alone).
2) Get warmed up by just walking up and down the stairs for 3-5 minutes. Focus on dynamic stretches where your body is constantly moving beyond it’s normal range of motion.  A good way to do this is by walking up the stairs 2-3 steps at a time (depending on how long your legs are) which will allow you to get good stretches in the hip flexors, glutes and thighs.
3) Set a target.  I typically like to run up and down the stairs for at least 30 minutes changing up intensity and climbing techniques (e.g., running, hopping, single-leg work, single step climbing, double step climbing, etc.).  

4) Go!  Attack the stairs and have fun with it.  Be mindful of lifting your knees so that your feet clear every step cleanly.  Missing a step due to lack of focus and/or fatigue usually doesn’t end well–you’ll end up tripping up the stairs and potentially injuring yourself.

This was my stair workout this morning in downtown Las Vegas off of the Las Vegas Strip at the beautiful Fashion Show Mall:

Stair Climbing: The Ultimate Leg Toning and Fat Burning Workout

NOTABLE OBSERVATION: As I was running this morning I had people stop me and say, “I wish I could do that” and I replied, “you can!”  This is important to note because we’re all the same constructed of the same human genetic material and fully equipped to handle whatever life throws at you.  Therefore, if one person can achieve a desired outcome so can you.  Often times the only thing preventing you from doing anything or accomplishing your goal is some limiting belief that was prescribed to you by someone else long ago (or just the other day for that matter).  Limiting beliefs are powerful and should be examined because they dictate behavior and everything you do (or don’t do) determines your results.  So examine your limiting beliefs, extinguish them and get started on accomplishing your goals.  There is never any shame putting forth effort when you’re uncertain about the outcome–success is never guaranteed.  The only shame, however, is having the potential and never putting it into practice.  What are your limiting beliefs costing you right now?

Respect For Rest

Deadlines and timelines can often lead to personal flatlines which is never a good thing.  Paradoxically, the more you slow down (i.e., sleep, meditate or just veg out), the more you can accomplish in the end.  Unfortunately, however, the simple process of slowing down to speed up runs counter to American culture leaving the individual perplexed about just what to do to remain healthy.  Many often feel pressured to keep up with the person in the office who shows up before everyone and stays long after everyone goes home.  To do anything less is often perceived as unimpressive in the eyes of the boss. 

My question is, “at what cost?”  Is your long term health worth keeping up with someone else or trying to impress someone else by your perceived work ethic? 

Our insatiable appetite to have more, be more and do more and our ‘win at all cost’ focus can often lead to undue stress and the unhealthy side effects that ensue.  You needn’t look any further than the Center of Disease Control (CDC) or your local hospital’s psych ward and emergency rooms to learn more about the effects stress and a fast paced lifestyle can wreak on the individuals in our society.

Many of us are busy trying to earn a living while trying to remain healthy at the same time. During this intricate process we often forget to be mindful of the importance of sleep.  Remember, true fitness is the synergistic interplay between the following: proper stimulation (physical, mental, spiritual, emotional), balanced nutrition, purposed and planned stress managment, and of course, a healthy dose of shut eye.  Neglect any one of these areas and you not only negate the effectiveness of what you’re doing well (e.g., exercising but not eating right), but you’re doing yourself a tremendous disservice healthwise.  Put another way, you’ll never be able to realize your full potential as a human being if, in fact, this is your goal.

I learned a valuable lesson about the recuperative powers of sleep just last night.  I’m the type of person that take prides in the fact that I’m rarely sick if ever.  However, while at work last night my throat was becoming sore, my body began to ache all over, my head was stuffy & I thought I couldn’t take another step–FLATLINING uh oh! Very rare for me, so something, indeed was wrong.  I immediately thought, I need REST.  I dashed home, made myself some hot minestone soup, sipped a cup of green tea (sweetened with Agave no less), rubbed some Vick’s methol on my chest and nose (my comforting Mom & Dad used to do this for me when I was a kid–awwww ) and went to bed at 9:24 on the button.  I had an incredible restful night’s sleep and guess what?…I felt like myself 100% the next day.  Not one sign nor symptom of distress.  Sleep is magical and restorative in nature and should never be underestimated.  If you feel stressed & broke down like I did last night look first to your sleep or lack thereof.   Better yet, make a commitment to at the very least get 6 hours of sleep per night (8 is optimal).  Also do not hesitate to take 10-20 minute power naps during the day.  I make almost a daily ritual of locking my office door during a break, setting my phone alarm for 10 minutes, turning out the lights and shamelessly shutting my eyes for a quick nap.  I wake up feeling refreshed, recharged and ready for action.  I also feel a sense of satisfaction in knowing that I’m purposing a portion of the day (however small) to take care of myself in some relevant way. 

An integral part of any health and fitness plan should be sleep.  If you feel sluggish or listless, check out your sleep patterns.  You might be surprised to know how much it will make a difference in your overall health and well-being. 

Enough said.  I’m going to bed.