Tuesday, January 19, 2016

Fitness Goals, Success, and ATTITUDE


Yesterday I came across one of those articles that makes you sit back, think, and then the light bulb goes off. While this article dealt with the business world mainly, I am parlaying it into fitness. That's what I do.

Basically, it analyzes the 2 types of mind sets a person can have:

  • a fixed mind set
  • a growth mind set
...and when it comes to success, would a positive attitude triumph over intelligence. 


"I think I can, I think I can"



It does go on to say that which ever type you may be you can change and grow. 

I personally have known enough of both. There are the "fixed" types, who say, "this is what I've done and this is how I will workout". The "growth" crowd tend to say, " I'll do whatever it takes, and I'll meet at 5am because I want to get the workout in before work".

Attitude

No, I don't mean strut around like the mayor of the gym in tapout gear with headphones so loud we can hear them on the other side of the facility. 

Be the growth mindset who believes success depends on new ways of thinking, and where gains are right around the corner. 

http://jwilliamsfitness101.blogspot.com/2015/04/quote-for-week_23.html?m=1

I try always to approach each workout as if it were the game changer. Workouts should not be stale. If you feel they are, it's time to switch them up. I also try to instill that change=grow, grow=gains, gains = satisfaction. 

Now, are you fixed, or growth?









Wednesday, January 13, 2016

MUSCLES & EXERCISE The Pushup

BASIC TRAINING
When I was 19 years old I enlisted in the military and went off to bootcamp. Scrawny as I was, I could barely push out 12. I heard "Drop and give me 20" the entire time.

 As did everyone.

THE PUSHUP 
101
The standard Pushup is a basic, fundamental, and extremely effective exercise that can be done anywhere, anytime, no gym membership required. It's that simple.

If you think the pushup for beginners, think again. Check out the trivia below.

Working the pecs, tri's and anterior deltoids, the pushup is the perfect body weight exercise to build strength. Add a few variations on it and it gets even better.

*Trivia
The record for the most pushups in a 24 hour period was set in 1993 by Charles Servicio of The United States of America. He performed a staggering 46,001 pushups.

WHAT?!?

The record for the most pushups in 1 hour was set by Carlton Williams of the United Kingdom with 2,220.

VARIATIONS ON A THEME






My current start to the day
5 days a week I wake up, brew some black coffee and do 100 pushups. A gym day or not, that's what I do. At the end of the month I'll evaluate and up the anty. But for now it goes something like this:

Brew coffee.
1 set of 25 pushups.
Sip coffee.
1 set of 25 pushups.
Sip more coffee.
1 set of 25 pushups.
Finish coffee.
Final set of 25 pushups.

Try it, and as always....





Saturday, January 9, 2016

2016


Wednesday, January 6, 2016

NEW YEAR NEW GOALS 2016

HAPPY NEW YEAR

GOALS
4 1/2 years ago when I first started this blog I had very specific goals. To begin with, I wanted to chart the gains I was making and how I was achieving them. I also wanted to share in layman's terms what I was learning.


Then, I set out to build mass. A true ecto, I was nothing short of obsessed with getting bigger. I am a naturally curious person and set out to learn as much as I could. And I did. At 5'10, I topped out at 210lbs. Through a great deal of reading, trial and error, working with some excellent trainers, nutrition, and good ol' sweat and pain, I know what results are and what it takes to achieve them.

NEW COURSE

As in life, workouts change (and should) as do goals. While I am definitely focused on staying as strong as I can be, I no longer feel the need to be big. This year I plan to focus more on maintenence type workouts as well as more functional training and flexibility. I intend to focus even more on diet & nutrition and plan to start sharing tried and true recipes I believe to be clean, healthy, and above all else taste good.

COMMITMENT 

One thing still rings true this new year of 2016. I intend to continue learning new discoveries in fitness and nutrition. I will incorporate old school techniques I believe solid and will continue sharing what I believe will help others achieve the goals they have set.

Thank you for following me and as always......



Very truly,
J Williams






Monday, November 30, 2015

QUOTE FOR THE WEEK


This fortune is true.

This New Year make your new environment the gym. It will make all the difference.

J Williams

Tuesday, November 24, 2015

GET A GRIP




HOLD ON
______________________________

One thing in life is clear.  It (life) can throw a curve ball at us when we least expect it. The daily grind as I call it can really weigh a person down and veer us off track. Personal relationships, jobs, traffic, bills, can all make life seem, well, heavy

Success depends a great deal on how we take hold of the situation.

Inside the gym however you get to choose the load to bare and exactly how to hold it. 

GRAB A HOLD
____________________________________________




There are several types of standard grips used in weightlifting:
  • overhand 
  • underhand
  • alternating 
  • close grip
  • wide grip
  • "suicide" grip (use a spotter)
 to name a few.



The grip above is the "hook". Used mainly in Olympic Weightlifting. 


IRON GRIP
____________________________________________


The Takeaway

  • Switch it up. I have found that when I change grips I may need to adjust the amount of weight. That's fine. My technique gets better. 
  • I don't use straps. Never have. 
  • Practice makes perfect. Try.
  • Document which grip works best for you in your workout log. It will help chart your gains easier.
As in life, take a hold of the situation and work it out.  - J Williams. 









Tuesday, August 18, 2015

QUOTE FOR THE WEEK

"Perseverance, secret of all triumphs" -VICTOR HUGO


I frequently hear, "I feel so much better after a workout, I just can't get there". 

Yes, you can.

DETERMINATION 
_____________________________________________________

 The truth is every last one of us finds the time to do the things that mean the most to us.  To do the activities we get the most satisfaction out of. Speaking from experience I feel much, much better after a good workout. Any workout actually. So much so I've dedicated a good portion of my life showing others how to get to that point as well. Of feeling really good. 

KEEP YOUR EYE ON THE PRIZE
Adopting a new habit and staying with it.

As busy, productive people du monde we find the time to do a lot of things. Besides work, we find the time to interact and socialize with family and friends. We find the time to shop for a new phone and scan Pinterest for a new recipe involving bacon. We made a goal and set out to accomplish it.

GOAL SETTING
__________________________________________

Setting a personal wellness goal is the first secret. Remind yourself every day what that goal is. Heck, save a picture of the physique you want to strive for on your new phone. Do what it takes to keep that goal in the for-front of your mind. 



And make it happen.

Train Smart Train Hard




Wednesday, July 22, 2015

TAKE IT OUTSIDE pt 2 Short workout #1

"The world is our great gymnasium where we come to make ourselves strong" - Swami Vivekananda

I have used that quote many times and find it very motivational.  Let's step out into the world for a quick, all over body workout. I do as many sets of this routine as I can until I feel like stopping.


I. FRONT RAISES WITH BAND
to failure


I.b (ADD SIDE/LATERAL RAISES)
to failure



II. BICEP CURLS WITH BAND
to failure


III. DECLINE PUSH UPS
to failure




 (FOR MORE OF A CHALLENGE DO DIAMONDS)
III.b (ADD INCLINE PUSH UPS)
to failure


IV. BICYCLES
to failure


(Be sure to touch elbows to knees)


V. STRETCH


VI. TAKE TO THE STAIRS 
2 at a time  2 sets
_______________________________________________________________


The idea here, (besides getting outside of a crowded, sweaty gym and into the sun) is to get your heart rate up, build endurance, and think about that quote at the top of the page.


Friday, July 17, 2015

GYM BAG ESSENTIALS

No gym bag is complete without




And of course, along side your shaker of your favorite protein powder you need


TRAIN SMART TRAIN HARD


Thursday, July 16, 2015

JUICING 101 Part I

"MY CUP RUNNETH...."
_________________________________________

I do not juice specifically to lose weight or to detox. I do it from time to time because I believe it an excellent way to get large amounts of vitamins and nutrients, fast. I've tried my hand at it over the years and recently borrowed a friends nifty Jack Lalanne power juicer and got inspired.

 Very inspired.





Mr. Lalanne has been a great inspiration to me along the way, and I believe his ideology 110%. Among other things, he did not believe in mincing words.

"The only way to get the fat off is to eat less, and exercise more" - Jack Lalanne



What's up, doc?
Carrots
I have loved carrot juice for sometime and believe I could live off of it. I add it to spaghetti sauce to make it sweeter. According to Livestrong.com 4 large carrots equals 1 cup of juice. For more on carrots go to:

http://www.livestrong.com/article/316445-calories-in-fresh-squeezed-carrot-juice/

I made a very large batch of the sweet deliciousness. My plan was to juice other ingredients and make original recipes.



Next I used beets. Beets are an acquired taste, however once you become accustomed I think you will find it quite nice.

Beets are considered:
  •  highly nutritious
  •  thought to have anti aging properties
  • no cholesterol



I had plenty of both to make different recipes with. Plenty!

______________________________________________________________________________