Trainer Tells…More…About What I Have Learned in Health and Fitness
Without a doubt, my most popular article on the blog ever has been the Trainer Tells All post, with I can’t even tell you how many times it has been viewed (a ridiculously big number!). People have asked for a “follow up”, which I always responded “Well I already told ‘all’, so what is left for me to say?” (in a joking tone).
My first “tell all” post came to me as I was out for a long mountain bike one day, and the random thoughts just started coming to me while being out in nature (mostly when I was stopped and just enjoying being outside, not while trying to dodge trees).
In keeping with the same inspiration source, I’ve been keeping notes over the last few weeks as things just “come to me” during the quiet moments of the day.
So in no particular order, here are some more thoughts…as the trainer tells “more”. Hope you enjoy as much as my first article from long ago!
- Here’s the secret to lasting weight loss…find an enjoyable way to eat less (without feeling deprived and giving up) and move more. Done. Send your check to…..
- Anyone who tells you that their/some way is the “only” way, is already wrong.
- Most out there really suffer from “paralysis by analysis“.
- There are 100s of forums filled with millions of people who are mostly just debating weight loss and muscle gaining, while there are people who don’t even have a computer getting real results.
- I’m happier now living a more flexible/enjoyable lifestyle at a leaner 185lbs than I was trying to maintain my 215lbs in college.
- There is more to life than going to the gym and tanning.
- If you want better food choices at restaurants and the supermarket, stop supporting crappy ones. Vote with your fork (and wallet). Companies will give people what they want if the masses demand it (as that is their business model).
- I like to keep life simple, and try to eat “real food” most of the time….and not worry about being perfect.
- If you are not happy with yourself right now, getting more muscle or a leaner body will not solve it (although nothing wrong with wanting to look good, just don’t obsess over it as see the previous bullet point above).
- I still get a chuckle when exercise companies send me 150+ page catalogs filled with the latest and greatest training tools (why do we need all this?).
- If you think you need to be HUUUGE to act tough, remember Bruce Lee at 145lbs could whoop most anyone’s butt over 200lbs.
- Science and research seems to prove 2 things on a consistent basis, what my grandma already knew is true and we really don’t know much about how the body works.
- When did kids get to eat what they wanted all the time? When I was a kid I was not crazy about eating pork chops and veggies, but the other option of going to bed hungry was not a good choice either!
- The fact that kids need “planned activities” to get out of the house is sad, as back in the day we just rode our bikes around the neighborhood until the street lights came on.
- Kids and grown ups don’t want to “work out”, but they both want to go out and “play”.
- Getting very close to 40, I only really am concerned about being able to lift things and move my own body without injury….not going to worry about exercises to isolate my calf muscles.
- All so-called “public service messages” based on fear marketing of something from drug companies (you may have xyz disease!) are just fancy sales pitches for you getting treated with their meds…and it is working.
- It is amazing when you decide to take care of yourself and not depend on anyone else, how easy and rewarding it is.
- So many people want to make dieting and fitness an “all or nothing” full time focus, no wonder so many people burn out.
- If I can train at home and get results with only using bodyweight and resistance bands, you don’t have an excuse.
- I canceled my gym membership again, because I’d rather go play outside.
- I canceled my gym membership again, because I needed the personal reminder that eating is where most of my results come from.
- I canceled my gym membership again, because exercise can happen anywhere.
- I canceled my gym membership again, because walking on a treadmill watching TVs on all different 24hr news channels was not relaxing at all…and more stressful.
- Do pushups (and/or pullups) during every commercial break watching TV, Hershel Walker did growing up (video).
- Less is more, hence why I have deleted most of my internet explorer bookmarks and RSS subscriptions.
- Knowledge without action is useless.
- I’ve read about as much as I care to about exercise and fitness, I get it. Time to explore other passions in life.
- I suggest getting Michael Pollan’s “Food Rules” simple little book as a fun daily reminder of what to eat.
- I don’t like labels on how I eat (low-carb, Paleo, etc), as I change it daily depending on how I feel and recovery needs. I am in full control of my choices daily….and never tied to just any one way.
- People who exercise can enjoy their vices (in moderation of course).
- People who flex in the mirror at the gym in my opinion probably really just need a hug.
- If you still need to count calories, you are probably not eating the right foods in the first place.
- Because I can’t say it enough without people saying how wrong I am…eating more meals during a day does NOT speed up your metabolism. Sorry, just relaying the facts as I see them.
- Losing weight and building muscle is not that hard, just look at some of the people who do it (not rocket science).
- Unless someone has kept the weight off for a couple years, no one should be listening to anyone bragging about “quick” weight loss (aka Hollywood and other celebs). Most gain it all right back.
- If your mentality is “I need to lose 30lbs, how do I do it?”, then you are already setting yourself up for failure.
- If your mentality is “How do I lose a couple lbs a week?”, then you are setting yourself up for a life of success. (apply same strategy to putting on muscle if that is your goal)
- I stopped taking fish oil, once I stopped eating fatty grain fed meat all the time…and added in more sardines and herring. I feel much better.
- Autophagy (recycling at the cell level) may be the key to lasting health/longevity over 40+, and the only way to turn it up is with a “low food” stress on occasion.
- Being “fit” is too many people’s obsession, and no one really knows what it means in the first place.
- Most guys want their body to look like Arnold in “Conan”, most women want a guy’s body to look like Brad Pitt in “Fight Club”.
- Walking around in sandals and barefoot (in house) is the easiest way for anyone to get the muscles in their feet strong again (and even help correct posture issues).
- If I were to start another training studio (which I am not) it would still be like the one I had long ago…a small room with only resistance bands, bodyweight straps and dumbbells.
- If I can’t remember the workout in my head during training, it is too complicated for me.
- My motto nowadays in regards to training can be summed up in 3 quotes: “Go hard”, “Don’t do stupid sh*t” and “Don’t get injured“….usually #2 and #3 go hand in hand.
- I eat ice cream, pizza and burgers on occasion. I make no apologies for it, and neither should you.
- I don’t want to be called an “expert” anymore, as that term has dropped in quality over the years since the explosion of the internet.
- Cultures of people who live long and healthy have varied diets, but usually 2 things in common….they eat real food, and they eat less than most everyone else.
- I don’t do fancy marketing or sales tricks (even though I know most of them all), I just try and be someone that I would want to listen to…as I hate being sold to all the time.
- Most people probably have to spend alot of money on supplements, diet books and/or exercise programs before they “really get it” and know how simple it all is. I know I did.
- I use the 80/20 rule when it comes to all things health and fitness…I will focus on the 20% that gives 80% of the results and not get obsessed over the other “minute” 80% that only give 20% in return. Then I have plenty of free time to go live life before it passes me by.
- If I can’t enjoy a beer with friends after doing something fun and active, I probably don’t want any part of it.
- Knowing my own tendencies and body type is important. I like to workout hard/explosive, run/skate fast in spurts and eat big meals when I am hungry. Once I tailored my lifestyle around that (including knowing when to plan in recovery), I have never been happier and still get the body composition I am after.
- Most Hollywood stars take 4-8+ months to get ready for a role and look good on camera. So why do most people think they can get it done in 2-4 weeks?
- I enjoy eating, and enjoy it even more after a hard workout. I generally don’t snack, as that is just torture for me (I get really hungry from it).
- You can get lean and fit eating fast food burgers and snickers bars when the total daily calories are low enough, but I can’t give you any guarantees on your overall state of health as skinny people get cancer and heart disease too.
- Doctors who are not telling their patients to get off their butt and eat less/move more to improve their health are just being cowards. Time to stop worrying about people’s feelings and tell it like it is!
- Don’t blame the fast food industry for obesity, as I drive past 20 fast food chains a day and don’t stop in each one. It is still a personal choice on what to eat, no one is holding a gun to anyone’s head.
- The best way to be healthy is to understand what you are eating and it’s impact on your body. Ignore that and all bets are off.
- The best way to win the long term “war” on obesity and disease, is to get people to “wake up” and become aware of their own choices. We need to embrace the positive solutions of eating and exercise for health and prevention. If we don’t save ourselves, no one else will do it for us!
- “This is your life and it’s ending one minute at a time.” (Fight Club)…let’s get busy living!
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Your original version of this was one of my favourite article of all time and probably what inspired me to start blogging! This one is even better. I plan to print it out and keep for reference.
Thanks Mike
Mike OD Reply:
Chris, coming from you I take that as a large compliment as I love what you do with your blog as well! Thanks!
Too much common sense for one post. Heads will explode.
Mike OD Reply:
Haha….so true….so true. Maybe I should of put a disclaimer to read only one bullet point each day to prevent brain overload!
I hope you don’t mind I put a link to this post on my blog.
Mike OD Reply:
I don’t mind at all and appreciate you helping to spread the good word! Link anytime!
“I’ll never buy another running shoe ever, and will never need an ITB or knee brace either.”
What did you mean by this point? Do you have an article where you discussed running shoes? Are you a toe-runner?
Mike OD Reply:
We have talked about the benefits of minimal (or barefoot style) running before in posts like this:
http://www.fitnessspotlight.com/2009/09/10/barefoot-running-injuries/
I’m really not a “runner”, but back in the day when I was doing more distance trail runs with adventure racing I had severe ITB issues. Now that I have learned to get back my “natural stride”, I don’t have those issues anymore.
Dave Hendo Reply:
Thanks! I picked up your RSS feed a few months back, but I guess I’ll have to go back and check out the older posts.
My father just finished reading “Born to Run” and was telling me about barefoot running. He had serious knee problems and started race walking. Now he’s looking to start running again.
nice post. gotta take issue with one thing, though. you said: “I get it that training to run a marathon is motivating, but people need to also understand that excess exercise does damage to your body and can waste muscle. ”
which is perfectly lovely if one were overly concerned with their appearance or ability to heft a sofa over their heads, but not all of us “exercisers” put the same value on muscle mass as the others. i am an ultra marathon runner. i run all day or all night long. my muscles but be a wasted, shriveled mess by now – but ultrarunning adds a quality and enjoyment to my life that i never achieved in the gym or riding a bike or hiking a mountain. i cross train. i lift weights. i eat good and bad food and i run like it’s going out of style. nothing wrong with running long, friend.
Mike OD Reply:
Preventing the wasting of muscle is important for metabolic purposes and keeping healthy and lean later on in life, not talking appearances (as most people are after the lean muscle look anyways, not big and bulky). Resistance training keeps muscle around too as most endurance people who have good muscle tone also use resistance training. My issue is with people who “only” do endurance for weight loss (aka get off the couch and start running 10 miles a day) and train excessively. You maintain muscle from eating enough and resistance training, not from doing endurance running. You lose fat from being able to be in a calorie deficit state while keeping the metabolism going strong (that is where building/repairing lean, not bulky, muscle comes into play). That is the main point I am trying to get across when it comes to how to lose fat.
I completely agree with a quality of life factor in what we do, hence I would rather go outside and “play” than go inside in a gym to workout. Intensities will vary, but I always say to aim for a fun lifestyle pace in what we do outside of any other shorter more intense activities (such as lifting or sprinting). How we enjoy our lives from there is up to us, as I go out for hour long bike rides and play hockey….but not overdoing it either to put excessive stress on my body, immune function and recovery ability. It is a balancing act after all.
Cynthia Reply:
Nice set of guidelines. Gotta agree with Shelley, though I see your point. Endurance training can result in “wasting” of muscle, but that’s because the body is optimizing body composition for the activity (assuming sufficient protein in the diet). There’s a good post on strength training for runners at http://www.scienceofrunning.com/2010/05/strength-training-for-endurance which describes the peculiarities for runners and bicyclists that weightlifters and general athletes don’t seem to appreciate- the power to weight ratio. For endurance athletes like runners, you want just enough muscle to move fast- any more just wastes energy lugging around extra muscle that you don’t need and won’t help you go faster. Power and fiber recruitment don’t require muscle mass, but training. Of course, if you cut back on the running, whether due to injury or taking a break, you would probably benefit from resistance training to maintain muscle mass.
I agree with you about play vs working out. But people have to do what makes them happy- setting goals and working toward them is fun sometimes. If someone burns out on that, they should certainly feel free to experiment and do as they please. I think the psychological benefits are underappreciated as well- people naturally gravitate toward activities that make them feel better. For some, that’s bulking up and enjoying their appearance in the mirror. For others, it’s time alone in meditative motion. Anything that gets us off the couch is good in my view.
Mike OD Reply:
Life is a learning experience we all need to go through. Everyone is welcome to try anything out there especially if it helps create more inner wisdom. I know I had to go through many types of working out which made me unhappy over the years (or I burned out on), to realize that I already knew what really made me happy….and that was just going out to “play”. I don’t think there is one right way to workout (although aiming to keep/maintain lean muscle has lots of benefit), and we just need to find our own way.
What an awesome list.
I love this, “There is more to life than going to the gym and tanning.”
Tell that to a lot of the guys at my gym. There were 2 guys a few months ago that spent ALL DAY at the gym. They brought jugs of water and whey with them. They lifted for 9 hours. I couldn’t help but laugh.
Dan
Mike OD Reply:
Sadly I’ve seen way too many people who attach to that lifestyle as a means to being happy…..once they are sucked in, it is hard to get out….and has a high maintenance factor. When I was young I used to be sucked in as well….but I got out, as I was miserable….and started looking for happiness/self worth in other parts of my life instead.
As usual, you are right on, Mike! I love reading your articles, as they are a great reminder to me about why I live this way. I am surrounded by people who eat Taco Bell almost every day and think it’s exercise when they walk across the parking lot into Wal-Mart, bitching because they couldn’t get a closer spot. Thanks for being an encouragement to the minority of us who are living right, but often get singled out for being “different” than everyone else. When I take a look at most of society, quite frankly, I’m glad I’m “different”.
Keep up the good work!
p.s. If I flex in the mirror at home where no one sees, do I still need a hug?
Mike OD Reply:
Nowadays I’m happy to be different….as the mass herds aren’t doing so well. Oh and everyone needs a hug….so give yourself one after every flex.
Great list Mike – I like your frank, direct commentary. I agree with Roland however, – way to much insight for one blog post. You’ve got a great series in the making with this content. Keep it palpable so the masses that you want reach will be inspired to take personal action and accountability. Information overload unfortunately can sometimes keep those who need it most feeling overwhelmed and as reluctant as ever to make changes. Those of us who already get and embrace your concepts are all nodding our heads in agreement.
Mike OD Reply:
Funny enough…it is the long lists like this that get more attention in the mainstream (as my previous Trainer Tells All article has been seen more than probably 300k+). Hopefully people can take one or two bullet points and apply to their life.
“I’ll never buy another running shoe ever, and will never need an ITB or knee brace either.”
Just curious about your statement above … do you still run using “lightweight” minimalist shoes, or simply not run at all for exercise? I get the whole running shoes being bad for foot muscles thing, just wondering what you’ve replaced running shoes with?
Great post!
Mike OD Reply:
I don’t run much unless I want to get out in nature (more of a mountain biker…or go hiking). Minimalistic shoes now….I’d go barefoot when I could (like at the beach or doing sprints at a field).
Awesome list! I’m also curious about the shoe. I think my biggest takeaway is that we can’t change the cards we’ve been dealt (our body) so accept who we are and take the best care of it we can while enjoying life.
Mike OD Reply:
If you are referring to “needing” special shoes/inserts….well I disagree. I “used” to have flat feet and was told to have inserts and special running shoes….then I started wearing more minimalist shoes/sandals all the time. Walked around the house barefoot more. Took some getting used to, but little by little my feet got stronger and stronger. Now I can run without needing inserts or a knee brace (as I used to run with one with ITB and knee pain issues). It may not happen quick so you can run a 10k in Vibrams next week (as you don’t want to get plantar fascitis in the process either)….but I’d rather go the slow and steady route and be free from needing anything down the road.
Man, really? More to life than gym???! Kidding
Great list, but I think point #1 is the winner. As someone who has been in ‘great’ shape for several years, my recent pregnancy has left me heavier and frustrated. I’ve spent the last 6 months (post-birth) structuring every tiny little aspect of my training and eating regime and freaking out when something goes astray. Refusing to eat certain things at people’s homes, panicking if I forget my supplements or – god forbid – run out of food.
Long story short? On both a personal and professional level this has been an AWESOME learning experience for me. Particularly because I’m now getting to the good part
I’m re-learning about loving training, doing things the way I enjoy to do them, and now eating when and how I feel like it rather than according to a clock. Read your IF e-book 3 days ago and it blew my mind. So I just wanted to say thank-you, I feel like the blinders have been removed and I can relax on the food front. It’s only been 3 days but the lowered stress, if nothing else, has already shown itself on the scales!
Mike OD Reply:
I am like you, whenever I tried a strict diet plan and/or workout schedule in the past….my life was always more stressed over it all….and I would soon burn out. I think everyone needs to get away from the OCD thinking that have come about with structured “diets” and “workouts”. While they can be a learning experience for some, it is never a lasting happy one for most. I find more happiness and less stress. (which is a huge benefit in itself) when I just now focus on “eating” (instead of “dieting”) and “training” (instead of some rigid “workout”). Eating what and when I want by listening to my body (while knowing what I should be taking in as well). Training as my life activity for things I enjoy and want to improve on (such as riding a bike, playing ice hockey and lately just getting better at bodyweight movements). Life is always full of change, to have a rigid schedule is almost going against what the essence of life is all about…and only causes more stress. To embrace a more flexible lifestyle that can move and adapt with life, goes in harmony….and it will show in our daily happiness levels.
Kat Eden Reply:
Mike would you mind if I use your reply there as a quote in a piece for my blog? I’ll link back of course! I’m going to share some of my changing thoughts about eating/training and what you’ve written just there really sums it all up perfectly.
Mike OD Reply:
Of course you can, as all information on here is meant to be shared for others benefit.
I’ve been thinking about this more and I have come up with a motto of what I believe summarizes what I want from life:
“Eat…Play…Live”
Eat – when I want to and enjoy what I have, no stressing over planning and times (this is where IF fits in as a tool to help get the results I am after)
Play – as that is how I want to get my exercise in…moving through life, something we all enjoyed as kids. No one likes to “workout”….everyone loves to “play”
Live – because there is more to life in a day than worrying about counting calories, carrying around food in Tupperware, and spending hours in a gym.
Kat Eden Reply:
That’s quite the coincidence! My business name is ‘Play Life Health & Performance Coaching’, and the tagline I use on my blog is ‘Life is Now: Press Play’. Someone pointed out to me recently that I need to start listening to my own advice sometimes
I like your motto a lot
Mike OD Reply:
Great minds must think alike! Actually it is probably more just being in tune with a greater wisdom about how life should be lived. Sometimes we all need reminders about what we preach. I know I need to slow down sometimes, take a step back and give myself advice like I was talking to a another person who’s life I was watching….just don’t talk out loud, people may think you are crazy!
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Great information!
I am curious whether you have any more details to add or research to point me to beyond your previous post and comments on autophagy; especially IF “low food” stress trigger details.
Thanks
Mike OD Reply:
This post has some links: http://www.fitnessspotlight.com/2009/10/20/green-autophagy-evolutionary-health-care-plan/ (or is that the “previous post” you were referring to?)
If you want more anti-aging science and material, I would also suggest looking all around this site: http://www.fightaging.org/ (really good information here)
Brad Reply:
Yes, that is the previous post that I was referring to, plus your follow-up comments to Gary. . .
Thanks, I was aware of the fightaging.org site but hadn’t looked recently.
I’m a recent convert to IF (6-months) and I am amazed at how much better I feel; especially not having to worry about eating what I like and on what schedule.
Mike OD Reply:
Here’s some others ones I dug up quickly:
http://socrates.hunter.cuny.edu/cells.pdf
http://www.fightaging.org/archives/2009/11/a-little-intermittent-fasting-research.php
http://jcs.biologists.org/cgi/reprint/114/20/3619.pdf
I’m sure there are lots more about there…but autophagy “looks” to be a main factor in the longevity of CR/IF studies (although each have different pathways of how they operate as seen with bodyweight composition differences). Other factors such as lower IGF1 also play into longevity.
Thanks for the great post. I think we just all need to get to know ourselves better which is harder than it sounds. I’m guilty of over-analyzing.
Hell yeah for Brad Pitt in Fight Club!
Mike OD Reply:
I think the hard part for people is really taking it slow and steady…..as everyone wants the quick fix by going on extreme diets and hitting the gym for hours….which just leads to burnout. Knowing how to listen to our bodies is a slower learning process…but certainly more rewarding and lasting.
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You had me at Fight Club.
Great list and thanks for sharing your thoughts like this. Read the previous post and this one both for the first time today and they make a lot of sense.
I agree with you on so many points here Mike. I only train outdoors and use resistance bands, dumb bells and medballs, I get my group into adventure training on the weekends (kayaking, dragonboating, indoor rock climbing, coastal walks, rafting, learn to surf, stand up paddle board, beach games, and more.
So many people are looking for the magic solution, the quick fix. It is great to see someone change over time as they start to enjoy wellness and learn about their body and what they enjoy.
So many people are caught up in affluenza, trying to keep up with next door or being upsold by advertsing everywhere that they have to work hard to earn money wich leads to time poor convienane eating and poor family values.
Dude,
you described me to a T there…paralysis by analysis….I burned out doing lots of mixed modal stuff, dietary OCD, bad sleep….took a step back, breathed a bit, exhaled. Now, I’m focusing on getting extra sleep, eating well (less qty), signed up for Muay Thai (2x week) as a sporty recreation (love mma), and doing a 2 day Wendler 5/3/1 with a 3rd of just Olifting (cuz its fun, not because I “need” power)….makes things easier…might re-introduce mixed modal crossfit back in (but periodized)….
thanks for this, it made me “stop and smell the roses”
[...] A trainer tells all. Posted in Uncategorized [...]
I re-read these “Trainer tells all” every so often for a little extra inspiration/motivation to eat better and move more. There’s a great attitude in your writing.
Couple of things for any readers that get this far down in the comments..
-For the last couple of years I have avoided getting sick, and I believe it’s because I always make sure to get 8 hours a night; like most things, this takes planning and giving up other things.
-Consistency; working out 3 times a week for 10 weeks has actually changed my body shape. 3 times a week for about 45-60min each time isn’t that much, it’s the 10 weeks part that has made the difference. For me it takes planning the night before when I’m going to do it and when I’m going to eat so that I’m not stuffed right beforehand.
Again, thanks Mike, keep it up.
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