Inspiration

I’ve always been a fan of BJ Penn, a Brazilian Jiu-Jitsu practitioner and mixed martial artist. When I recently picked up his book Why I Fight: The Belt is Just an Accessory, I was hoping for a great read. I was not disappointed. In his own words, Penn tells the story of his life spent fighting, explaining what led a scrappy teenager from the rough streets of Hilo, Hawaii, to becoming, pound for pound, one of the best mixed martial arts (MMA) fighters in the world. Along the way, you experience both his victories and his frustrating defeats. It’s the story of how BJ Penn became one of only two fighters in UFC (Ultimate Fighting Championship) history to hold belts in two different weight classes. In the world of MMA he truly earned his nickname, The Prodigy.

Have you ever enjoyed reading a book so much that when you finished the last page you wanted to read it all over again? That’s how I felt after reading Sound and Fury: Two Powerful Lives, One Fateful Friendship. It’s a story about a seemingly unlikely partnership between heavyweight champion Muhammad Ali, a Muslim from Louisville, Ky., and Howard Cosell, a Jewish broadcaster from New York. David Kindred, author and sports columnist, knew both men personally. In my opinion, he has created an insightful account that can be best described as a dual biography and social history. It will satisfy sports fan and non sports fan alike. A great read!

The 1st-Round of US Open Tennis started yesterday. In his first match, #2-ranked Roger Federer makes the highlight reel!

The semifinals of the French Open are here. So I’d like to share a book written by one of my favorite tennis players, Andre Agassi. From the first page of Open: An Autobiography you are drawn into Andre’s world of tennis and his journey to the top. Driven by his father to play tennis, Andre learned to hate the game . . . even when he was ranked #1. He played professionally for two decades (1986 to 2006), won eight Grand Slam singles championships, and has raised more than $85 million for the Andre Agassi College Preparatory Academy for underprivileged children in Las Vegas. His story is honest, revealing, compelling and inspirational. A great read!

Do you feel like you’re not making any progress with your current workout program?  Do you feel bored doing the same things? Follow these ten tips to break through your workout plateaus:

1. Change the sequence of exercises. Let’s say your weight training workout consists of 7 different exercises: lat pulldowns, squats, knee raises, dumbbell chest press, lunges, EZ bar bicep curl, and back extensions.  Depending on your intensity, you might be slowing down by the time you get to biceps and low back.  How about doing it in the reverse order? Or you can mix n match. This way you’re not over-prioritizing certain body parts, and you’ll keep your muscles guessing “What’s next?”

2. Adjust your rep scheme.  10 seems like the number of repetitions that we always aim for.  How about 12 reps?  Or 8?  Or how about lifting based on time.  For example, see how many reps you can complete in 30 seconds while maintaining good form.

3. Shorten the duration of your workout.  Some of my best workouts are only 30 minutes long.  I keep a quick pace while giving myself little rest between sets.  When I’m finished, I feel energized versus in need of a nap.

4. Change your weight scheme.  There are days when you have more energy than others, so adjust your weights to match.  After a 10-hour workday, it’s okay to train a little lighter.  As I tell my clients, train by intuition.  Your body will thank you for it.

5. Try circuit training. Circuit training is a combination of high-intensity aerobics plus resistance training.  A “circuit” is one completion of all  exercises in the program.  When one circuit is complete, you can start at the beginning again for another circuit.

6. Exercise at a different time of day.  Look at your schedule and see when is another time to exercise.  Before work, during lunch, after work?  Changing just one workout time a week can help break through plateaus.

7. Change locations.  Get out of the gym and do something different.  Go for a walk, take a dance class, exercise to a video at home.  A change of scenery is always helpful.

8. Take a break.  Workout plateaus may be a sign of overtraining which can lead to injury.  So give your body a rest.  A few days break and you’ll come back refreshed.

9. Focus on food.  I often run into people who exercise several hours a week and don’t see any progress.  Instead of working out harder, work smarter.  Take a look at what you eat.  Just a slight change in your diet can lead to big results.

10. Revisit your WHY.  Remember WHY you’re waking up at 5AM to workout.  Remember WHY you’re preparing healthy meals for the week.  You have goals.  Spend more time with your goals and less time on the process.  You’ll enjoy the journey and achieve your goals faster.