Question: When you are hitting a wall with your weight. What is the best way to break through it?
First, nutrition. I always say that you can’t out-train a bad diet. Your nutrition must be dialed in. Eat every 3-4 hours, small-portions, focus on real foods, make sure you are getting in adequate protein (approx. 1 g. per lb of bodyweight), and complex carbs made up of primarily fruits, vegetables, and legumes. This goes without saying, but you must also eliminate starches (breads & flour), sugars, and all fried foods. Drink ½ your bodyweight in fluid ounces of water and refrain from alcoholic beverages.
Training. Combine “IMPACT” type workouts that allow for a diverse menu of exercises and do get cardio. If you want to lean out and lose fat, you must build both strength & cardio. So combine interval strength training approximately 3 days per week for 30-45 minutes & cardio-based exercise 3-5 days per week for a minimum of 30 minutes.
Question: What are some of the top “trigger” words to change the “i can’ts” to the driven athletes they want to become?
Great question. A lot depends on the individual athlete and what they are facing. Do they need to dig deep and find more within or are they pressing too much. Some athletes need to actually relax and breathe more in the heat of competition. So it does depend on what that athlete’s individual needs are and what their mental make-up is.
A few of the basic mantras I often use to help get the mind right and drive performance are:
1%, 1%, 1%
These are just a few. It is important to remember that so many athletes put a ton of pressure on themselves to succeed. This often ends up being a detriment to their performance. If this is the case, work on relaxation strategies such as breathing techniques or even hypnosis. Guys like Dr Jack Singer (www.drjacksinger.com) are great resources for athletes that really need some specific “Get your mind right” work.
Question: 290 Australians are diagnosed with Diabetes every single day. Costing $10.5 billion in health care costs a year. How do we genuinely get the ‘masses’ to bloody wake up and smell some roses. This is serious. How do we get the millions to stop eating crappy processed food? The government campaigns spending on intermittent eat real food and exercise advertising simply is not working. What do you think about a junk food tax?
That would be some serious IMPACT. I love it!!!