D-Rock TV Episode 2: The Mental Edge to Physical Fitness
MP3 Audio (28:13)
Reaching your goals takes more than just a good training program and solid nutrition. It takes guts, determination and the mental focus of a Buddhist monk. Luckily, the tips I discuss today will help you find your zen so you can reach your goals faster. Plus super cheap breakfast shakes, cardio equipment you forgot about, and your questions answered.
QUICK TIP: Budget Breakfast Shakes
- In a blender, mix:
- 2 cups whole milk
- 1/2 cup cottage cheese
- 1/4 cup oatmeal
- 2 tablespoons peanut butter
- 1 banana
- Chocolate syrup to taste (opt.)
Blend on high until smooth.
- Nutrition content:
- 780 Calories
- 74g Carbs
- 38g Protein
COOL STUFF: Jumping Rope
Jump ropes (a.k.a. jumping rope or speed rope) is a light-weight alternative to tradition cardio. Jump ropes come in various lengths and the handle should reach your armpit when you step on the center of it. The best way to train is to start with 2- or 3-minute rounds and slowly build up your endurance. This is harder than it looks, so 10 or 15 minutes total is all you need. If your feet start to hurt along the plantar, you’re done for the day.
FEATURE SEGMENT: The Mental Edge
- Remind yourself of your goal every day
- Keep records of where you’ve been to see progress
- Ignore the doubters
- Focus on today and plan for tomorrow
- Acknowledge tiny victories to keep moral high
- Be ready for change (because your plans will change)
- Confide in a friend so you’re not alone
VIEWER QUESTIONS: Thanks Colin and Patrick!
Q: What are achievable expectations to have in a 3 month period for muscle gain? How many pounds can I expect to put on? ~ Colin
My research suggest about 1–2 lbs of quality lean muscle can be put on per month. Everything depends, of course, on your nutrition, so make sure your food is on track and that you’re eating enough calories.
Q: I’m a sloucher, how can I break this habit? ~ Patrick
Slouching happens because you have poor posture and a weak upper back. Focus on strengthening the shoulder complex with pull-ups, chin-ups and a lot of row variations. In addition, you also need to reset your posture through correct sitting technique (straight spine, shoulders back and down) and
QUESTION OF THE WEEK: True or False: Static stretching should be performed as part of a strength training warmup? Why/Why not?
The first person to leave a comment below with the correct answer gets 2 free workout assessments with me, valued at over $150.
Congrats Mike for being the first to answer last week’s question correctly! His answer: the three types of muscle are cardiac, smooth and skeletal, skeletal being most important for strength and fitness.
The other correct answer could have been fast-twitch, slow-twitch and type IIa muscle fibers, fast-twitch being most important for us.
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Until next time,
Stay fit, stay strong.