weight – Page 17 – RICH TOLA

January 25, 2011

It gets in your head

Yesterday I spoke with an old college buddy and former baseball player like me at the University of Pennsylvania. He recently started the 15 Minute Fat Burning Workouts and simply stated he really liked them because “It gets in your head”. What does that mean you might ask? Well it means that each 15 minute workout not only incorporates detailed instruction on how to maximize the efficiency of the exercises you are doing, but also has a short intro and outro that reinforces the concept that fat burning doesn’t end on the mat. Quite frankly, it gets in your head. It’s something you take out into the world as you consciously – and subconsciously – make good choices about the foods you eat, the liquids you drink, the movements you make, and the thoughts you chose to fill your mind with throughout your daily life. Just like the great Jack LaLanne believed it’s all about self-control, there’s no question that once you ingrain the concept of healthy choices into your subconscious you’ll be well on your way to burning fat every single day. As long as you accompany those healthy choices with some sort of physical fitness – everyday – you will see results. Enjoy your workout – R

January 24, 2011

Thank you Jack LaLanne

My first memories of this pioneer and King of daily exercise and good nutrition were in my Aunt Tina & Concetta’s living room. My “right off the boat” Sicilian aunts were fascinated by this exuberant dynamo who preached the gospel of health and fitness. Thus, I became fascinated with an American icon who would impact my life for the next 40 years. Thank you Jack LaLanne. For being ‘born again’ after meeting Paul Bragg when you were 15; for starting a rudimentary gym for police officers and firefighters when everyone thought you were a crackpot; for opening the first real gym in 1936 – LaLanne’s Physical Culture Studio in downtown Oakland, CA; for starting the first morning TV show dedicated to health and fitness that encouraged kids to wake-up their moms for their morning workout; for your multitude of daring feats to get people to believe in you – like towing 76 kids across the Long Beach Harbor while being handcuffed and shackled; for inciting a national craze of weight rooms, exercise classes and fancy health clubs; for always accepting people for who they were – like your 300 pound best friend who was a chain-smoker and a boozer; for all the exercise machines and health related products you created; and most importantly, for inspiring me to embrace a daily fitness routine since that fateful day I felt your unparalleled fervor. You’re a true and inspirational legend the world will never forget. Rest in Peace – R

January 21, 2011

Making Progress with a Pass-Fail Approach

About a month ago I gave my 15 Minute Fat Burning Workouts to a friend in New York City. He was actually one of my “prototype” users when I was customizing the full body low-impact exercises. Think Tony Soprano but shorter. He’s also late 40’s with amazing abilities in the kitchen. Albeit, his love of food has certainly helped sustain his 70 lbs. of extra weight. And since he’s never been much of a gym person – nor would he be caught dead in a yoga studio – the 1% or 15 minutes of your life routine works great. It’s also one that anybody can complement with power walks or abdominals & stretching. And in my friend’s case, I’ve encouraged him to take my Pass-Fail Approach. It goes as follows: At the end of each day you write a P or F into your calendar, P for pass if you worked out that day (15 minutes or more) and F if you did not; at the end of 7 days you’ll grade each week with a P or F, Pass if you have more Ps than Fs, and Fail if vice versa; and at the end of the year or 52 weeks later, if you have 26 or more Ps, you PASSED for the entire year. Which means you worked out at least one hour a week for at least half the year – 26 hours – which is excellent if you really don’t workout. Like my friend who says he’s making excellent progress. Progress with his personal Pass-Fail Approach, and progress with all the challenging yoga and balancing I’ve got him doing as he gets stronger and more confident with each workout. So take a Pass-Fail Approach and keep on progressing. I’ll see you tomorrow – R

January 19, 2011

Triceps anyone?

Sometimes you just don’t have the time or just don’t feel like changing into workout clothes just to workout, right? Well who says you have to find time or wear something workout-ish? Do one thing for a couple of minutes and you’ll get your workout in – at least part of it. Like when you’re waiting for that email, or that phone call, or your girlfriend to get ready, or that client to show up. Check out me working triceps here on my favorite reading chair (dining room and office chairs are even better). Apply “yoga principles” as you plant your feet slightly apart with knees at right angles pressing together. Keep your chin parallel to the floor, your spine straight and dip slowly until your elbows reach right angles (no need to go further), pointing your elbows toward each other. Do not to jerk your head or neck. Note: always be sensitive to any tweaks or pains in your neck as well as your shoulders, elbows and wrists. Move with slow and deliberate movements. Nothing fancy and make sure the chair is properly weighted to support this exercise. Strengthen your arms and build stamina with these simple dips using whatever’s available to you. Do as many repetitions as you can per set, and as many sets as you can – with short breaks in between until you feel the burn and can’t do any more. It’ll happen quick. And always maintain good posture, close your mouth and breathe slowly and quietly like the sound of the ocean, and pick a point of focus to wipe your mind clear. Enjoy – R

January 17, 2011

Point of no return

I just visited my thirty-something year old friend who was speaking about her weight when she said, “I know what it’s like to be past the point of no return”. She spoke with such conviction about how everyone struggling with weight loss reaches a specific point of no return. Last week I gave her my 15 Minute Fat Burning Workouts and stopped by today to check in on her and to drop one off for her girlfriend. She hasn’t started the workouts, but said she would today – after much cajoling on my part. When I asked her why not, she said it was “mental”. Actually she’s doing quite well, mentally and physically, considering she weighed 218 lbs. two years ago. She also said her exact “point of no return” was 180 lbs, and that once she reached that point she pretty much gave up hope – and desire – of getting the weight off and skipped right past 200 until her final stop at 218. And can you believe this adorably funny gal started college weighing 106 lbs? The good news is when she finally reached 218 she started with a well-known weight loss program that helped get her down to today’s weight of 180. Hmmm. I suppose now it’s the “point of return”. Next stop 140. So she says. And so I believe – as long as she believes and continues to make good choices. Because with a daily fitness program complemented by a positive mindset and positive lifestyle choices, anything is possible. Enjoy your workout – R

January 14, 2011

Based on yoga principles

When I refer to exercises being based on yoga principles, I’m referring to the how you do the exercise as compared to what you do and how often you do it. In the gym this morning I overheard this twenty-something guy ask Mr. Adonis (check out my earlier blog “External Motivation”) what he should do for his biceps and how often he should do it. He also said he only read about it on the internet and found many different opinions. That’s correct. When it comes to asking any weightlifter or certified personal trainer their opinions about weightlifting, they all vary. Just like yoga teachers are like snowflakes – they’re all different – so are opinions of what you should do in the gym. But here’s something that I’ve brought into my workouts – and you can too – where you can’t go wrong: think yoga principles in everything you do. Like biceps. Take a look at my posture and balance in the left picture – much like my posture and balance in the right picture. In yoga terms that’s chair pose or Utkatasana (in Sanskrit). Make sure the energy is radiating straight down through the crown like a steel rod going all the way through your spine down to the middle of your heels planted firmly on the ground. Relax your toes and try not to swing or alter your posture when curling. And curl slowly and deliberately for a better burn. This way is more challenging than the usual swinging people do to get the dumbbells or bar up. It’s also much more focused and effective. And for specific lessons on bringing yoga principles into your everyday life – and the weight room – check out my Yoga Survival Guide. There’s expert instruction on 100 key yoga poses filmed throughout the streets of Hollywood, Venice Beach and the LA Zoo! There’s even Baking Yoga, Traffic Yoga and Prison Yoga – made especially for Lindsay Lohan. So think yoga principles and enjoy your workout – R

January 13, 2011

Everything worth doing takes time

Have you heard of the new 787 Dreamliner that’s due to hit the market this fall? It’s promised to be the most advanced, fuel-stingy passenger jet ever made – at a mere $200 million each. But it’s three years overdue and billions of dollars over budget. No worries! Because once it’s ready, travelers will experience shorter and more comfortable trips in a passenger plane that’s the fastest, largest, brightest, lightest, and cleanest – with the purest air quality – ever made. Sounds great to me. Because everything worth doing takes time. Like building a better and more durable plane to achieving a healthier, leaner and better looking body by way of daily fat burning. That’s why my 15 Minute Fat Burning Workouts are designed to be effective and easy-to-follow without all that jumping around. More importantly, I believe a simple and attainable workout program is worth doing, but also one that’s successful over time. And I say attainable because they’re low impact exercises based on yoga principles that anyone can do for only 15 minutes a day – 1% of your life. Unlike most high-impact fat burning programs that are more complicated and require much more time. So take a long term approach to your health and fitness, and just like the new Dreamliner, look forward to the results you patiently desire. Enjoy your workout – R

January 11, 2011

External motivation

Let’s face it. Sometimes you need a little external motivation to get you going to the gym or yoga studio, or for that power walk around the neighborhood. Take me for instance. In six weeks I turn 48, which makes it 31 years since I started driving and began my daily workouts at Man’s World gym in Trenton, NJ. But even today, after all those years, I often require that external motivation to keep me interested and to give me that little extra something to work towards. Fortunately, in my gym there’s this guy who’s built like Adonis, and like me, works out every single day. Yesterday I asked him his age thinking “if this guy is anywhere close to my age I’ll retire”. Luckily he said 31. That makes me old enough to be his father, and since he was born the same year I started working out, I felt relieved. Because we all know the powers of Father Time and Mother Nature, and how your body certainly slows down as the years click by. So in the gym this guy’s my motivation. As for the yoga studio, I started practicing in 2005, so let’s just say my internal motivation kicks in at all times! So if you need a little external motivation to get you going, pick someone who’s got that rockin’ bod, or better yet, find that beautifully sculpted body in a magazine and post it our your vision board. And if you don’t have a vision board, then post it on your bathroom mirror. Because when if comes to anything fitness, sometimes we can all use a little help. Enjoy your workout – R

January 6, 2011

Cultivate self-discipline

The topic of my horoscope today was self-discipline and how no one is born with it, but is something that must be fostered. I believe self-discipline is something you can cultivate everyday with conscious thoughts, feelings and actions. And since actions lead to results, than it’s best we take positive and deliberate actions on anything in our lives that will lead to positive and desired results. In the case of physical well being, it’s therefore important to take action that will lead to a healthier, leaner and longer life. By embracing a daily fitness program, whether it be walking, biking, weight-lifting, yoga, or any other preferred form of exercise, you’ll be cultivating self-discipline everyday in the realm of physical well being. Which also helps strengthen your mental well being. So if you’ve already broken that New Year’s resolution to workout every day, don’t despair. Leave those negative thoughts behind and start your new routine today. Because who doesn’t have 15 minutes a day to achieve a strong body and a clear mind? Enjoy your workout! R

December 31, 2010

Top 10 Excuses

So what’s your excuse for not making fitness a daily part of your life? Here are the top 10 excuses I’ve heard this year:

1.    It’s too expensive. Well, if you can’t afford the $13.93 to download my 15 Minute Fat Burning Workouts – only $1.99 per workout – or the $14.99 to download my Yoga Survival Guide, then go for a free 15 minute walk or just lay on your back and stretch and work your core & abs – for any amount of time.
2.    I don’t have the time. Who doesn’t have 15 minutes a day to respect themselves? And if 1% a day is too much time for you, then make it 5 minutes.
3.    I don’t know what to do. Educate yourself for free on the Internet, or better yet, purchase any fitness or yoga video that resonates with you – hopefully mine.
4.    I’m injured. Speak with your doctor about what you can do to avoid that area of your body – and mindfully and cautiously workout around your injury.
5.    I’m afraid of getting hurt. Before you begin any fitness program, check with your doctor about what you can and cannot do, and really listen to your body at all times.
6.    I’m too old. Nonsense! Everyday – including this morning – I exchange hellos with this eighty-something year old man in the gym. Plus, my oldest yoga student was an 88 year-old woman who could barely walk. Need I say more?
7.    I don’t have the desire. Who does? I mean, what’s desire got to do with strengthening and preserving your body and your mind for the long term. It’s a necessity.
8.    I don’t like working out. Same as above. Plus, try working out everyday for 30 years then tell me if you really like doing it.
9.    It’s too cold outside where I live. Who says you have to go outside to workout?
10.  I’m going to start in the New Year. Great. Now download my 15 Minute Fat Burning Workouts or my Yoga Survival Guide, and I’ll see you tomorrow!

All the best in 2011 – R