Persistence

Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and always will solve the problems of the human race.

– Calvin Coolidge

What Matters...

"What you do is what matters, not what you think or say or plan."

–  by Jason Fried, David Heinemeier Hansson

Richer Life

"Human beings have an innate inner drive to be autonomous, self-determined, and connected to one another. And when that drive is liberated, people achieve more and live richer lives."

–Daniel H. Pin

Do What It Takes

  

"If you're interested, you will do what is convenient; if you're committed, you'll do what it takes" – Assaraf

Intensity Is Relative

If you are signing up for a "Boot Camp" style fitness program this Summer, here are some points to remember:

• If you haven't exercised in a while, use 75% of intensity for the first 2 weeks.  If not, you run the risk of overdoing it, getting sore, getting injured and then quitting all together.  It's easy to get caught up in the energetic, upbeat boot camp environment and overdo it.  Don't.  Ease into it.
• Progression.  This is essential to making improvements in both your fitness abilities (improved heart rate, etc) as well as cosmetic changes (increased lean tissue, decreased body fat).  The body adapts quickly.  You must increase your intensity (do more reps in less time, run faster, rest less, increase resistance, etc) in order to progress. 
• Variation.  Every boot camp workout is different from the last.  Variety keeps us fresh, interested and keeps our muscles confused (so that we don't adapt quickly).  Just as the workouts are varied, make sure to vary your intensity.  When you're "feeling it" - give it 100%.  When you're not, give it 90%.  Tip - even when you do not feel like getting out of bed for an early morning boot camp workout, DO IT ANYWAY.  If by the time you begin the workout and you're still not feeling it, use less intensity.  Work on your form, focus on your breathing.  
• Consistency.  In order to maximize results, you must be consistent.  You cannot expect to get results by showing up to boot camp once a week.  It's just not going to happen.  The body is meant to be exercised, to be pushed (safely), to be challenged (mentally and physically).  Embrace this process and incredible results will follow.
• Nutrition.  I'm convinced that nutrition is 80% of boot camp success.  Aim for 1 gram of protein per pound of body weight.  Less on days that you do not workout.  Reduce sugar, reduce alcohol.  Eat green leafy vegetables and less starchy carbs.  Eat healthy fats (omegas).  Stay away from processed foods.  And have 1 cheat day per week where you eat whatever you've been craving.  Drink lots of water.  

FullForceFitness Session 53 starts on June 7th.  If you have registered for this session or for a later one, use the tips above to get the most out of your boot camp experience!

P.S. 

"Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue, you will change. Don’t let it stop you from being who you can be. Exhaustion tells you when you ought to stop. You only reach your limit when you can go no further." - Anon