In this inaugural episode I’m talking about:

• How to stick to a healthy diet when on the road.
• The #1 priority for reaching your health and fitness goals.
• How to eat “real” food.
• How to plan your meals for success.
• Strategies for eating healthy with a busy schedule.
• The mindset of never missing another workout.
• How to adjust your training to avoid injury.
• What to do when family, friends, and coworkers resist your new healthy lifestyle.

Links mentioned in this episode:

My Facebook Page

SummerToServe.com

RogLawFitness.com

And no, I do not have transcripts or an iTunes link at this time.  I’m working on the iTunes thing.  Transcripts I’m willing to make happen if the demand is there (let me know in the comments if you would like transcripts of future podcasts).

Thanks for listening to this episode.  Share your thoughts in the comments below.

Stay strong,

Vic

And when I say “do one” I mean full range of motion, dead-hang with shoulders disengaged and elbows straight at the bottom, chin above the bar at the top, real-deal frickin’ pull up.  Too many times I’ve seen guys at the gym claim they can do 20 pull ups only to watch them bang out a bunch of crappy “shorties” where they never return to the complete hang between reps.  But I digress . . .

This article isn’t about doing 20 pull ups (my personal best is only 14), it’s about doing one pull up.  Your first pull up.  And although it might take a while to achieve, the time and effort spent is well worth the feeling of getting your chin above the bar that first time.

This Is Strength Training

If you are still working towards your first pull up, you have to approach the training to some degree the same way you would when trying to increase your one-rep-max on a squat, deadlift, or overhead press.  That means using low repetitions, heavy resistance, and plenty of rest between sets.

This Is Skill Training

In addition to using the parameters of strength training, you want to do some lower resistance work that allows you to work through the full range of motion for higher repetitions.  Here we are working more with the nervous system than building muscular strength.   You know how you don’t have to think about how to brush your teeth or type on a keyboard or use your knife and fork?  Well at one time you did have to think about those things, and they took great effort to accomplish.  But after uncountable repetitions, those skills became second nature.

The same goes for any physical skill including the pull up – the more repetitions of correctly moving through the movement you can complete, the closer the skill comes to being second nature.  That being said, the higher repetition work must be tempered by time for recovery to reduce the chance of injuries (elbow irritation being the most common with the pull up).

This Is A Battle Of Inches

I recommend testing the pull up each week.  From a dead hang, and with all of your might, do your damnedest to PULL.  At first it will feel like you are trying to pull Excalibur from the stone.  But inch by inch, you’ll get closer to reaching your goal.  I also recommend (gasp) using partial repetitions on this test day, but again more as a test than a workout that pushes to the point of fatigue.

Body Weight As A Factor

The less you weigh, the easier that first pull up should be.  This is not a call to aspire for the body weight of a 14 year old female gymnast, but a simple acknowledgement that losing a few pounds (or several pounds) will be a factor to consider for some people when striving for that first pull up.

Pull Up vs. Chin Up

A pull up usually refers to positioning the hands on the bar about shoulder’s width or slightly wider with the palms facing away from you.  A chin up usually means that your hands are shoulder’s width or narrower with the palms facing towards you.  At various times over the years, I’ve used the terms interchangeably saying things like, “I don’t care how you do it, if you go from a dead hang to chin above the bar it’s a damned pull up!”.  But recently I’ve been going with distinguishing between the two, as the chin up is typically easier for most people and can be a step in the progression towards the pull up.  You may want to consider using the training program below to get your first chin up, and then attacking getting your first pull up.

The Training Program

I recommend working on your pull ups on Monday, Wednesday, and Friday (or any other 3 day split that fits your schedule).  Monday will work the strength training protocol, while Wednesday will use the body row exercise for continual work on developing the upper body pulling muscles.  Friday is “test” day.

Monday: Assisted Pull Ups Strength Training.  Do five sets of three reps the first week, and then five sets of five reps the next week.  Alternate this until you achieve your first pull up.  Rest AT LEAST one and a half minutes between each set (between 2 – 4 minutes would be even better).  Use the least amount of assistance possible to complete the reps. And if you fall short by one rep during a set, that’s ok.  I’d rather see you fall short by a rep, than use assistance that would have allowed additional reps.

So how do you do “assisted” pull ups?  Below are a few methods to reduce the resistance to allow for working through the full range of motion of the pull up:

Band assisted:  This is probably my personal favorite, but can get tricky as you develop the need to reduce the resistance.  To use this method properly, you will need bands of varying strength so you may reduce the assistance as your pulling strength improves.  You can see a demonstration of band assisted pull ups in the video below:

Partner assisted:  Have a training partner provide assistance by pushing up at your ankles or waist.  A good training partner will provide just enough assistance to get you through the movement.  If you have a good training partner available, this is probably the best method.

Leg assisted:  Here you place your foot (or both feet) on a stable object that allows you to provide assistance through the movement by using the legs to give you a little boost.  The trick is to find an object that is tall enough that gets your chin above the bar when your leg is fully extended to prevent “jumping” through the final few inches.  The video below shows the leg assisted pull up:

Gravitron machine:  Some gyms have a machine with a pull-pin weight stack where you place your knees on a platform and the weight stack counterbalances you so as to assist you through the movement.  These machines usually provide an option to work the dip exercise in the same manner.

Wednesday: Higher Rep Body Rows And Assisted Pull Ups.  One week, do four sets in the 6 – 12 rep range of the body row.  Increase or decrease the resistance as needed by raising or lowering the contact point, raising or dropping your hips (see video below), or elevating your ankles by placing them on a box or bench.  For your contact point you can use a bar, a set of rings, or even the edge of a sturdy table.

The following week, do four sets in the 6 – 12 rep range of assisted pull ups.  Keep alternating your Wednesday training between body rows and assisted pull ups until you reach your goal.

Friday: Attempt the Pull Up!  Start at a dead hang and PULL!  Fight for every fraction of an inch!  Pull!!!  But I only want you to try once.  Next, start with your chin above the bar.   Use whatever you need to in order to get there (some sort of step or a low bar should do the trick). Lower yourself just far enough that you are confident that you can pull yourself back up to the bar, even if it’s only an inch.  Now pull yourself back up to the bar.  Rest.  Try again, this time try to go a little lower before returning to the bar.  Continue this gradual progression until you cannot pull yourself back to the bar.  Each week try to work a little further through the range of motion, and eventually you’ll do a full pull up as demonstrated in the video below:

And don’t get discouraged by me admitting that it can take some time to get that first pull up.  As I said at the beginning of this article, the effort is well worth it.  If you want to see the expression of joy of someone doing their first pull up check out the recent video below by Jessie Spielvogel:

Do you use pull ups in your fitness training?  Why or why not?  What methods have you used to get your first pull up?  Share your thoughts in the comments below.

Stay strong,

Vic

____________________________

My first book, Fitness Fighting Life & Less, is now available on Kindle for $2.99.  If you are holding out for “free”, hang on as I plan on placing the title on OnlyIndie.com in the near future where it will be free for the first 15 “purchasers”.  You can read more about the book and see the table of contents by clicking here.

I know, I know. . . potatoes are evil. Well at least they have been identified as the #1 food for gaining weight.  But truth be told, I still include them in my diet about once per week or so.

Big Thanks to Hilah for joining me in the video and supplying her kitchen (and for the day drinking beers on St. Patrick’s Day!).  She has an awesome new Paleo cookbook available on Amazon – click the link to get your copy:  Cavelady Cooking!

If you want to skip the potatoes, this recipe can be converted to “pretty good” or at least “not too bad”  for your weight loss ventures by replacing the potatoes with a peeled and chopped apple.  Here is the recipe:

Ingredients:
2 eggs beaten.
3 pieces of bacon, cut into 1 inch cubes.
Potatoes of your choice (sweet, purple, red, etc.), about half a pound or less.
Spinach. The more the merrier.
Jalapeno. As much as you like/can tolerate.
Onion. Same as the jalapeno.
Tomato. About half of an average sized tomato, chopped.
Butter. 1 tbs (enough to scramble the eggs).

Directions:
Melt the butter in your pan or wok. Add the onion, jalapeno, and tomato. Saute until the onion is translucent.
Add the eggs and scramble with the onion, jalapeno, and tomato. Remove eggs and other contents when the eggs are just about set.
Add the bacon and cook. Once the bacon is about half way cooked, add the spinach. Cook until the spinach is wilted.
Add the eggs and other vegetables back to the pan or wok. Cook until done. Enjoy!

What is your favorite breakfast recipe?  To you avoid eating potatoes or do you love the spuds?  Share your thoughts in the comments below.

Stay strong,

Vic

You want something (and you know you shouldn’t have it) so it keeps popping up in your mind like that cheesy song you heard on your way to work and are still humming when you go to bed.

Maybe your desire was triggered by seeing a billboard or the latest television commercial touting a bag of potato chips or a fast food cheeseburger as the shortcut to happiness.  For me, it was goddamned twitter:

I do love me some Raspberry Chocolate Chip Graeter’s Ice Cream! It’s an Ohio classic that I was so very happy to find one day in an Austin, Texas grocery store while I was still living there.  But now that I’m back in Ohio, I haven’t thought about Graeter’s at all . . . that is until today.  Damn you Hilah!

I saw that tweet when I woke up and I didn’t stop thinking about the creamy deliciousness of raspberry chocolate chip ice cream until 6:47pm . . . when I shoved a big spoonful of it into my very happy mouth.

So yeah, that’s one way to deal with cravings: just go for it and eat what ever the hell it is you can’t stop thinking about.  But that advice comes with disclaimers, asterisks, and a host of other warnings below (I am back to doing the whole lawyer thing, you know. ).

Don’t succumb to the divergence from your nutrition plan if it does not fit with your present goals.  For me, right now, I’m in what I like to call “maintenance mode”.  I’m not trying to gain or lose weight, and I’m happy with my fitness performance and body composition.  So an occasional stray from the path is not a big deal in my book.

Use the minimum effective dosage.  You don’t need to eat the entire pint of ice cream to cure the craving.  Before you open up the lid on that frosty frozen treat, decide how much you will eat and then stick to the boundaries you set.  For my personal ice cream indulgence I set my limit at one serving (about 1/4 of a pint).  So what did I do with the rest of the ice cream?  I dumped it in the trash to avoid further temptation.

Know thyself.  Is caving to a craving going to send you on a downward spiral of extra large pizzas and reality show marathons?  Be honest with yourself.  If having that slice of pizza or serving of ice cream is going to be a blip on the radar, it’s probably not a big deal.  But if you think that blip is going to turn into a binge, do your best to resist going down that path.

But what if your current goals don’t jive with with even a small amount of ice cream, pizza, or what ever else you’re craving?  Or what if you know that one spoonful of ice cream is going to lead to the entire carton?  Below are some strategies to help stop cravings when having just a taste is not an option:

When craving something sweet, try eating the sweeter fruits such as banana, pineapple, mango, and melon.  They are high in sugar (albeit the natural sugar fructose as opposed to added sugar), but pretty light on caloric density.  Another option is a small piece of dark chocolate.  If you go with the dark chocolate, look for a quality bar that is at least 65% cacao and try to stick with a piece about the size of a U.S. quarter.

When craving something crunchy, go for vegetables.  If you can’t get the thought of devouring an entire bag of potato chips out of your mind, consider trying some raw crunchy vegetables.  Celery, broccoli, carrots, bell pepper, and thick cut cucumber are all great options when you want a crunchy snack.  And if you want some dip with your crunch, forget about the ranch or other dairy-based dip and go with some homemade guacamole or salad dressing instead.

When having trouble feeling full, increase the healthy fats.  If no matter how much you eat you still feel hungry, consider increasing your healthy fat intake.  Avocado, coconut oil, extra virgin olive oil, and nuts such as macadamias, almonds, and walnuts are all great sources of healthy fat that can help with satiety.

We all get hit with temptations for ice cream, happy hour beers, pecan pie, or what ever your particular craving may be.  But when the cravings come, be sure eat some of the sweeter fruits, crunch on some raw vegetables, and increase your healthy fats.

How do you deal with cravings?  Are there certain foods or situations that seem to trigger cravings?  Share your thoughts in the comments below.

Stay strong,

Vic

Train for strength, diet for fat loss.

That’s a damned good mantra that will take you most of the way on your path to achieving the body composition goal of being lean while maintaining or increasing muscle.

But as a compliment to strength training (yes I’m talking about squats and deadlifts when I say strength training), engage in burst activities that get your heart rate cranked in a rapid fashion if you are looking to boost fat loss.  And if you are already lean and sporting that media-glamorized “six pack”, these 12 exercises are also great for improving general conditioning.

1.  Jump rope.  I’ve been jumping rope since I was a teen-ager (and that’s a long, long time ago).  One of my first martial arts instructors was a huge advocate of skipping rope and it’s stuck with me ever since.  I like to do intervals of 1 minute of work followed by 30 seconds of rest.  But jumping rope also works great with Tabata intervals (20 seconds of work, 10 seconds of rest, repeated for 8 cycles) and traditional boxing intervals of 2 or 3 minutes of work followed by 1 minute of rest.  For a true master of the jump rope, check out the video below by one of my fitness heroes, Ross Enamait:

2.  Burpees.  To me, burpees are one of the indispensable exercises.  With the burpee you have lower body work, upper body work, and burst training that cranks the heart rate.  Burpees can be done with no equipment and performed anywhere from a hotel room to a local park to a Starbucks bathroom.  But truth be told, it can be a challenging exercise for those “fresh off the couch”.  For a progression from beginner to advanced burpees, be sure to check out my Complete Guide To Burpees.

3.  Sprints.  Whether on flat ground or on hills, sprints are amazing for conditioning and fat loss training.  And talk about simple!  Lace up your shoes and then go run as fast as you f#@king can until your lungs burn and you see stars.  Simple, but certainly not easy.  Since I’ve moved back to the Ohio Valley, I’ve been hitting the steep hill sprints once per week and let me tell you, they are no joke!  For a great resource, be sure to check out the recent NerdFitness article on sprint training.

4.  Kettlebell Swings.  The swing is the most basic of kettlebell movements, and to me it is the most important.  Primarily involving the muscles of the posterior chain (glutes, hamstrings, and lower back), it is also a great exercise for getting the heart rate cranked.  Like jump rope training, I prefer interval training with the kettlebell swing.  But max reps in a designated time (10 minutes perhaps) is also a good drill.

5.  Boxing Drills.  Often times my fitness clients will have pre-existing knee injuries that limit deep knee bending (squats) and/or impact movements (jump rope, burpees, or anything else involving jumping).  In this situation, I often test boxing drills.  Let’s be clear, this is not a cure-all for those with knee issues (the twisting involved in proper punching technique can also be a potential aggravation to those with knee concerns).  And boxing drills do require some base level of skill.  Make sure that you have good joint alignment (from wrist to elbow to shoulder) on impact if you will be making contact with a bag or focus mitts.  But shadow boxing with “air punching only” allows for a greater margin of error while still providing a great training option.

6.  Sledgehammer Swings.  I’m not going to lie. . . this is one of my favorite modes of training.  Sometimes it just feels good to beat the shit out of something with a hammer!  So get an old tire, get a sledgehammer, and get to hammering.  As usual, the object here is short bursts of intense exertion followed by even shorter rest periods repeated for cycles that do not exceed 20 minutes in total time.  Go hard, go fast, get it done.

7.  Box Jumps.  A plyo-box is a worthy investment in my mind, but not necessary.  A picnic bench works just as well.  Or any other sturdy structure that is at least the height of just below your knee.  For fat loss and conditioning I find that erring on the side of lower heights for the box is better.  The “big boxes” of 30 inches and above slow down the iteration for us mere mortals to the point that there is too much rest between jumps in my opinion.  So don’t sweat it if your box is on the low end.

8.  Thrusters.  Oh yes!  Front squat plus push press equals a good time for all!  Seriously, this is a great movement for conditioning and fat loss training when done at low to moderate weight and reps are kept between 8 – 20 or so.  Check out the video below for more details:

9.  Man Makers.  Please don’t send me any hate-mail about the gender specific nomenclature of this exercise (it will get deleted).  Why this drill is called the “man maker” I cannot say for sure.  I can only say that it is a great combination of pushing, pulling, squatting, and cranking the heart rate.  So male or female, this is a great drill to include in your training regimen.  See my video demonstration below:

10.  Rowing.  I’m damned near notorious for hating exercise machines.  Hell I coined the phrase, “Treadmills are for gerbils.”  But there are a few machines that I like and the rower (especially the Concept 2) is high on that list.  My base requirements for cardio machines are that they be able to start and stop on a dime and they use both upper and lower body work.  Rowing fits perfectly in those parameters.

11.  Weighted Deck Squats.  This might look like a sit up. . . but it is so much more.  It’s hard to come up with an exercise that takes you from lying on the ground to standing up (hello turkish get-up that should probably be on this list but isn’t) that doesn’t involve the requisite intensity for conditioning and fat loss.  For a great demonstration of this exercise, be sure to check out the video by Steve Maxwell (and yes I know it’s blurry as hell, but it’s Steve Maxwell!):

12.  Dumbbell Power Snatch.  The snatch is a very technique intensive exercise that is most often performed with a barbell and left to the domain of Olympic Weightlifters and Crossfitters.  But when you use a dumbbell instead of a barbell, and you go with a “power” version of the movement over strict, it becomes much more accessible to the general fitness practitioner.  You can see my video on the dumbbell snatch performed in ladder format below:

There is a consistent theme among these exercises – they will make  you feel like your heart is going to explode when done properly.  Of course heart explosion is not the intent.  But burst activities such as the 12 exercises listed above are excellent for fat loss training and general conditioning.

Which of the exercises listed do you use in your training regimen?  What other exercises do you use for fat loss and conditioning that I did not mention?  Share your thoughts in the comments below.

Stay strong,

Vic

I have no illusions of this being a “best seller”.  Hell, I’ll be thrilled if it sells 10 copies . . .

I produced this book for very selfish reasons: to learn about the self-publishing process and to capture my first year of independent blogging.

I’ve been working online since 2008.  But VicMagary.com (launched in April of 2011) was my first attempt at providing articles, videos, and other content without a partner or boss.  And for most of that first year, I did my damnedest to avoid writing about fitness so as to not conflict with other work I was doing at the time.

But now fitness is the primary focus of this blog and I wanted a “time capsule” of that first year of writing.  As much regurgitated personal development drivel that I wrote, there were also a few posts that resonated.  Such as when I wrote about my bankruptcy or the difference between soldiers and warriors.

So Why Go With Hardcopy Before Digital?

I went with the print book before a Kindle format because it was easier for me to figure out.  I simply uploaded a Word doc to createspace.com and that was pretty much it.  Ok, I also used my remedial Photoshop skills to drag and drop a few photos for the cover and exported that to a PDF.  But that was the extent of the process.

The book is a compilation of blog posts for the most part.  And by “for the most part” I mean that the final chapter of each section is an original work that has never appeared anyplace prior (for the complete table of contents, click here).  So there are four new essays that you can only find in the book – that alone is worth the staggering price of $4.99, right?

Yes, I priced the book at $4.99 and I make exactly 84 cents from each sale when you purchase at Amazon.com.  Like I said, I didn’t do this to get rich from a best seller.  I did it to learn about the self-publishing process.

There will be a Kindle version in the near future.  It will be priced at no more than $2.99 and possibly less (maybe even free for a limited time).  Again, I’ll be publishing in Kindle format more to learn about the process than to generate any significant income with this project.  But other projects . . .

Yep, I have quite a few things in the works right now.  I’m working on a fun cookbook I’m planning to release around the end of May that will likely be Kindle format only.  But my main intent,  at least as far as this whole Kindle publishing thing goes, is to produce a monthly workout and diet manual that will be available in Kindle format at a very low price.  And then perhaps compile the monthly programs into a yearly print book at the end of each year.  We’ll see.  I’m thinking out loud here.  Or at least blogging out loud as the case may be.

But what do you want to do?

We all have the creative urge.  The drive to write or paint or act or play the accordion.  If you want to share your creative pursuits with others, the gatekeepers are gone and so are your excuses.  No longer is a publisher, record label, or movie studio necessary to bring your project to fruition.  Technology has killed the gatekeepers even if it hasn’t quite leveled the playing field.  It cost me ZERO DOLLARS to produce this book and have it for sale on the largest online book retailer in the world.  Your excuses of cost and “getting published” are gone.  So make it happen and enjoy the wonder of holding your creation in your hands.

If you want more details about the book, click this link: Fitness Fighting Life & Less.

If you want to get your hands on the book, you can purchase from Amazon.com by clicking here.

What do you want to create and make available for others to enjoy?  Do you have poetry, screen plays, music, or some other creative pursuit waiting for release?  Do it!  And let us know about it in the comments.

Stay strong,

Vic

Quit thinking about it.

Yes it’s heavier than you’ve ever lifted before.  And yes, you are still making some refinements to your technique.

Maybe you should have better shoes.  Or no shoes.  Or some chalk to help your grip . . .

Forget the minor details.  Discard the excuses of imperfection.  Just pick up the damned barbell.

Don’t over-analyze your reps or your sets or your rests.  The barbell will still be there unaffected by your mental masturbation.  The barbell pines for only one thing – your action.

It doesn’t care if you hit a PR today.  It doesn’t care if you lift more weight than the guy next to you.   It only cares that you’ve come with your best.  Right here.  Right now.

Cell phone is off.
iPod is cranked.
Grip is tight.

How you pick up the barbell is how you pick up your fork is how market your business is how you walk your dog is how you kiss your wife.  How you do anything is how you do everything.  But you must DO.

Just pick up the damned barbell.

__________________________

A few cool links this week. . .

I was a guest on my favorite cooking show!  Check out the awesome cauliflower recipe episode at HilahCooking.com.

I’ve been nominated as one of the top 50 fitness bloggers on the net.  Help me get the top spot with your vote by heading over to FitMole.net.

My good friend Steve Kamb of NerdFitness.com continues to kick ass and his recent video of exercising around the world is pretty damned amazing.  Be sure to check it out!

That’s it for this week!  Many thanks for giving this post a like, tweet, or plus below.

Stay strong,

Vic

I still plan on enjoying the awesome hometown pizza each week (see menu plan below), but I also need to get my diet back on track.  And when that needs to happen, I always do two things:

1.  Plan the menu for each day of the week, with consideration to meals where I’ll be eating out.
2.  Plan my grocery list based on the meal plan.

Below is my grocery list and meal plan for the week.  I would consider this a “maintenance” meal plan as I’m not trying to particularly gain or lose a significant amount of weight.  Please note this is only meant as an example and I am not suggesting that this is right for everyone.  It’s just my personal plan for the week, right down to the pizza and beer.

You’ll also notice that I’m having a green smoothie nearly every day.  This is something I’ve been experimenting with over the past few months and I’m sold on green smoothies as a way to get more greens into your diet.  I almost never ate kale before I started using the smoothies.  And I never ate collard greens or chard.  But now I get my greens nearly every day with the smoothie.  I rotate the greens each week (this week is my favorite, kale!) and mix up the fruit week to week as well (stay tuned as I have a new project coming up based around my green smoothie fascination).

I take an Omega-3 supplement and a multi-vitamin each day.  I believe the Omega-3 supplement is especially beneficial.  You can read more about the benefits and see the brand I use by clicking here (I do receive a commission if you purchase through that link).

In addition to my Saturday night pizza and beer, you’ll see I enjoy Sunday breakfast to include items I usually avoid (sausage and sweet potatoes).  I buy the sausage in a big pack and put it in the freezer and thaw it as needed.

The groceries for the week cost me a total of $73.52.  A few of the items (butter, olive oil, coffee, tea, sausage, almonds) will last well beyond one week.  But even including these “staples”, an average cost of a little over $10 per day is pretty damned good for healthy food.

So check out the grocery list and menu below, download the free PDF at the end if you think you’ll benefit, and let me know if you have any questions in the comments.

Grocery List

1 bunch kale
1 bag spinach
1 bunch broccoli
1 bunch asparagus
1 bag green beans
2 red bell peppers
1 onion
4 jalapeno peppers
1 cucumber
1 small box of grape tomatoes
1 small bag of carrots
1 sweet potato
3 apples
3 bananas
1 small bag of frozen mango
3/4 lb of chicken breast
3/4 lb of steak
half dozen eggs
3 small cans of tuna
1 package of breakfast sausage
1 container of Greek yogurt
1 package almonds
Butter
Olive oil
1 lb coffee
Chamomile tea

Menu

Monday

7:00am  2 cups black coffee.

10:00am  Training.

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  2 eggs scrambled, with sauteed onion, red bell pepper, jalapeno, and asparagus.

5:00pm  Small handful of almonds.

7:00pm  Stir fry steak with broccoli and carrots.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Tuesday

7:00am  2 cups black coffee.

10:00am  Training.

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  Small can of tuna with green beans.

5:00pm  Small handful of almonds.

7:00pm  Spinach salad with grilled chicken, cucumber, red bell pepper, and grape tomatoes.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Wednesday

7:00am  2 cups black coffee.

10:00am  Training.

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  2 eggs scrambled, with sauteed onion, red bell pepper, jalapeno, and asparagus.

5:00pm  Small handful of almonds.

7:00pm  Stir fry steak with broccoli and carrots.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Thursday

7:00am  2 cups black coffee.

10:00am  Training.

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  Small can of tuna with green beans.

5:00pm  Small handful of almonds.

7:00pm  Spinach salad with grilled chicken, cucumber, red bell pepper, and grape tomatoes.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Friday

7:00am  2 cups black coffee.

10:00am  Training.

12:30pm  Out for lunch.

4:00pm  Small handful of almonds.

7:00pm  Stir fry steak with broccoli and carrots.  Omega-3 and Multi-vitamin supplements.

9:00pm  1 cup chamomile tea.

Saturday

8:00am  2 cups black coffee

11:00am  Green smoothie:  1/2 apple, 1/2 banana, 1/2 cup frozen mango, 2 – 3 leaves of kale, 1/4 – 1/2 cup of Greek yogurt.  Omega-3 and Multi-vitamin supplements.

2:00pm  Spinach salad with grilled chicken, cucumber, red bell pepper, and grape tomatoes.

6:00pm  Small handful of almonds.

9:00pm  Pizza and beer.

Sunday

8:00am  2 cups black coffee.

10:00am  2 eggs scrambled, 3 – 4 breakfast sausage links, sweet potatoes.  Omega-3 and Multi-vitamin supplements.

12:00pm  Training.

Chamomile tea for the rest of the day as desired (fast until Monday green smoothie).

If you would like an easy to print version of this grocery list and menu, I’ve included a PDF version below.  Many thanks for spreading the word by giving this post a tweet, like, or plus.  Here’s the link:

Vic’s Grocery List & Menu

Right click the link above and click “save link as”.

Do you plan your meals each week?  Do you use a grocery list?  Do you have any menu planning tips?  Share your thoughts in the comments below.

Stay strong,
Vic

But you’ve “wanted” to do these things since Kris Kross would make you jump and you still bought CD’s at the mall.  Day after day, year after year, you want to get in shape but you still get side tracked by drinks at happy hour and Jersey Shore reruns.

The problem isn’t desire.  You want to get in shape every time you pinch that roll of fat on your waistline as you look in the mirror when you get dressed in the morning.  The real issue is a lack of focus because you have not fully committed to your goals.  And by that I mean you have not put yourself in a situation where failing to accomplish your goals will cause more pain than maintaining the status quo.

I’ve been there plenty of times myself. . . pushing myself during workouts because I enjoy the physical exertion but half-stepping on the diet because I also enjoy pizza and beer.  And that’s a sucker’s game.  No training regimen is ever going to negate a crappy diet.

When I was ready to get serious about getting back into top shape I did something I hadn’t done in 3 years – I booked a photo shoot.  I realize that might sound vain but it’s also necessary on occasion in my line of work.  I put myself in a situation where I had to be in top shape in 6 weeks or I would waste a significant amount of money.  Also, the photographers I booked had worked with a couple of other bloggers that I know, respect, and consider friends – so I didn’t want word to get back that I showed up to my photo session looking soft and out of shape.

And that is the essence of my 3 step formula that forces you to focus and reach your fitness goals.  If you really want to get “motivated”, if you really want to finally get rid of that “final ten pounds”, I have a 3 step formula to get you there:

Step 1:  Set A Deadline

I’m tempted to say this is the most important step.  But in reality a deadline doesn’t do much with out the consequences of steps 2 and 3 in place.  But setting a deadline is still necessary if for not other reason than to set the trip-wire for what ever the costs of failure may be.  With nearly all goals, a line must be drawn as to when accomplishment will be reached.  Make your deadline realistic, but don’t be afraid to be somewhat aggressive.  Most of the times we are stronger than we realize and can accomplish much more under time constraints.

Step 2:  Put Your Money Where Your Mouth Is

My photo session cost me $250.  Not a huge sum, but considering I had just ended my main source of income it was a significant sum for me.  Was it worth it? Hell yes.  Not only did the risk of wasting that amount of cash keep me motivated to get in shape, but the good folks of Six4Eleven delivered above and beyond the call of duty.  I highly recommend their services if you’re looking for photos or anything in the digital design realm (they are also part of the Spyr Media crew behind the new look of this blog).

Step 3:  Use Social Pressure

Now I’m not talking about walking around with the Scarlet Letter branded on your forehead, but social pressure can be a major incentive to reach your goals.  The social pressure for me was upped because the photos were taken in an open public setting.  We used the gym I used to work out at in Austin and it was during normal business hours that I was walking around shirtless while three photographers snapped away.  And like I mentioned previously, I knew the photographers had previously worked with people I know and respect so I didn’t want word to travel back that I showed up to the session out of shape.

So How Do YOU Do It?

I’m not suggesting that you should schedule a barely-clothed photo shoot.  You can use the deadline/cash/social pressure formula in other ways. . .

Sign Up For That Race.  Admittedly, I’m not a huge fan of endurance training.  But if that 5K, 10K, or Triathlon is calling your name then DO IT.  You’ll have a deadline for the race.  It will cost you some cash (probably much more than the event fee with shoes, your cute new running shorts, etc.).  And most endurance events have LOTS of participants and spectators. . . you don’t want to be the person on the side of the road with the EMT’s attending to them, do you?  I didn’t think so – the trifecta of deadline/cash/social pressure has just been met.

Go To The Beach!  You go on vacation twice per year every year.  But you go to land-locked big cities when your heart really wants to feel the sand between your toes and the sun on your face as you listen to the waves crash.  But you’re petrified to wear a swim suit in public.  Schedule that damned beach vacation.  It will have a firm date, there will be plenty of money at stake, and your own self consciousness will provide plenty of leverage to keep you on track with diet and training for the weeks leading up to the get-away.

Put It On Blast.  The Internet is an amazing thing. . . For every silly dog video there is a moving piece of film.  Granted there is plenty of opportunity to waste time online, but there is also the opportunity for helping you achieve your fitness goals.  Jump into one of the online fitness forums and announce your goals.  That might provide a little social pressure leverage but not as much as if you were so bold as to post “before” and “after” pics.  You could even start your own blog (very easy and free via Blogger and other sources).  But what about the risk of monetary loss?  Perhaps announce on what ever forum or blog you choose that you will donate X amount to a charity that speaks to you (I favor the Wounded Warrior Project) if you fail to reach your goal.  There are still ways to engage that financial component, even if you are working exclusively in the online realm.

If you are serious about finally reaching your fitness goals, then you have to get some damned leverage over yourself!    Harness laser-like focus by setting a deadline, putting your money where your mouth is, and using social pressure.

Stay strong,
Vic

P.S.  If you want personalized help to keep you focused on reaching your fitness goals, I still have two more slots open in my Custom Coaching program.  Learn more about it by clicking here.

How do you stay focused to reach your fitness goals?  Do you use financial incentives and social pressure?  What else keeps you focused?  Share your thoughts in the comments below.

“Change in all things is sweet.”  ~ Aristotle

I have no “top 10 tips” today.

No bullet point offering of pithy little  “how to’s”.

All I have today is an update post about what’s happening next for this blog and my life. . .

So sue me if you like.  I’ll be licensed to practice law again soon enough.

Let’s start this off with the changes.

I’m leaving Austin, Texas.  I will be returning to my home town of Steubenville, Ohio as of April 1st.  Somebody get the pizza ready!

I will be opening my law practice in Steubenville soon after I hit town.  And of course there will be a website, Facebook page, press releases, and other fanfare about the practice to follow.  Your support in spreading the word is greatly appreciated.

I am looking forward to my return home!  As I said in my Prodigal Son post, I love helping people lose weight and get in shape online but question the longevity of this career option.  Sure, some of my personal fitness heroes such as Mark Sisson and Steve Maxwell are well into their 50′s and I like to think I can keep working in this capacity for at least the next 10 years.  But after that. . . who knows?  I’d rather start another career option now instead of waiting to see what the future holds.

And as much as I am ramping up my law practice, I am also moving forward with all things fitness.  I can’t reveal quite everything that I have in the works, but. . .

There will be a new design for this website very soon.  And by “soon” I mean by the next time I post an article there will be a new design.  I will also be launching a podcast with the intent of monthly episodes and the inclusion of transcripts.  I will be doing much more video, including an awesome day-drinking St. Patrick’s Day recipe segment I filmed with Hilah and Chris to be released in the near future.

I also have a recipe book for Kindle, another book I’m prepping for hardcopy and Kindle, new details on how I recently dropped 26 pounds in 40 days, and a top secret project in the works that involved me designing TWO YEARS worth of  circuit training that I’m hoping launches this summer.  And the first member of my Custom Coaching program lost 11 pounds in the first week!

Whew…

So I’m not abandoning my work in fitness and weight loss by any means.  In fact I’m stepping things up.  I love helping people improve their health and fitness online and plan on continuing my work in this realm for many years to come.

As I push publish on this post, my apartment internet access is just a few hours away from expiring in Austin, Texas.  In some ways it feels like I just got here.  But mostly it feels like it’s time to move on.

Stay strong,

Vic

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