Exercise

Reasons VS Excuses

Reasons VS Excuses

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Recently, I was reading Gary Ryan Blair’s ideas on Excuses, Management, and Reasons. Gary has worked with NASA, Lockheed Defense, and Disney to develop projects and execute team goals. While reading his ideas on excuses, it made me re-think my own thoughts and coaching so I thought I would share my take on it.

In the gym setting and in life in general, we are constantly striving for BETTER!

As we go through our day to day, it is important to recognize how we rationalize our actions and take blame for success or shun responsibility for failure.  

Often, we will use reasons and excuses to mentally categorizes daily occurrences.

In the dictionary, what’s the difference between a reason and an excuse? NOTHING!

Both reasons and excuses are defined as an explanation put forward to defend or justify a fault or offense.

This is where the problem starts.

Excuses are rationalizing and justifying unfinished endeavors due to having more examples why something can’t be done than why it can be done. This an issue which plagues the majority of those in the gym, life, relationships, hobbies, careers, and business.

The fact of the matter is, there is a massive difference between reasons and excuses.

Since there is no real dictionary difference between excuses and reasons. We are forced to EXAMINE THE RESULTS of each mindset when used to accomplish or completely derail something we are working towards.

Excuses are seen as uncontrollable events that exonerate and absolve one from doing tasks. All the while, it then justifies the failure from not accomplishing a task.

With the excuse mindset, whatever is expected of you is justifiably not feasible.

One the other hand, a reason is a catalyst to make something happen, causing imminent change, and completion of a task. This is allowing you to stay in control of your situation, you are responsible for everything, and including results your were striving for.

In the end what differentiates excuses and reasons. Excuses are succinctly irresponsible and negative. Reasons, if acted upon, are driven by outcome based and results driven behavior which actions or reactions sometimes fail, but always “course correct” to a new action, and prevent excuses from clouding and hiding the path to get to your goal.

Reasons, will allow you to re-route your actions and still find a way to your desired destination.

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The reason and excuse rule is as follows: Every reason should have a resulting action!

  • If you didn’t make time to exercise in the AM get it in later in the day, instead of using that as a total day off excuse.
  • If you sprained your ankle and you can’t do the lower body workout, just do an upper body workout, instead of taking a week off.
  • If you didn’t go grocery shopping, go to a restaurant where you can still eat a meal with sound nutrition, instead of using this as an excuse to wreck your progress.

These are overall simple examples, and these three are absolutely real. I have heard all of these excuses within two weeks ( anonymity will used ), 70% of the time the individual course corrected and made it happen and that’s the POINT! Sadly, there were definitely the other group who just used an excuse.  A reason is what resulted in a different action still shooting towards achieving the end result.

Course correct! All responsibility is placed on you and all outcomes are accepted both great successes and terrible failures. Simply, its taking responsibility for actions.

Excuses will brutally eviscerate your dreams and goals all while establishing a mindset of desperation and scarcity, instead of a triumphant and empowered position.  Do not associate with excuses. Ever.

You can have results or excuses, not both.

— Austin


Gummy Bears or Bananas?

Gummy Bears or Bananas?

 

By Austin Gwaltney ACE-CPT, B.S., USAW, FMS II

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Recently, ISC coaches were discussing carbohydrates and what is the fastest absorbing carb for post workout consumption. Here are some of the details!

After you are done with your workout, you are looking to replenish your carbohydrate storage as quickly as possible to increase lean muscle synthesis and recovery. According to research by Jeukendrup, the head physiologist at gatorade, your body synthesizes carbohydrates and proteins 300% faster within two hours after exercise. Right now, you may be downing an apple or a banana to get in those carbs. It might surprise you to know that gummy bears are a better option than bananas for immediate post workout carbs.

Why should I eat candy after I workout? I thought candy was “bad” to eat?

It all comes down to the sugar or carbohydrate structure. I am not condoning eating any candy post workout, only specific types that increase energy uptake. And eating the foods in controlled amounts i.e. 30 grams.

For example, if you ate a banana post workout, your carbohydrate uptake would be close to 50% the speed of uptake in comparison to gummy bears. Simply, because gummy bears made with glucose as their primary ingredient, and glucose is simpler to breakdown by the body.

Fructose or fruit sugar requires more work for the body to breakdown.

Here is an image illustrating these findings:

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How can I use this to my advantage in training?

First off, get gummy bears or a product with glucose as the primary ingredient.

Secondly, if you are ever craving something sweet, just eat two handfuls of gummy bears after your workout.

Not only will this curb a sweet tooth, but it will encourage faster replenishment of glycogen.

Overall, faster absorption will increase your ability to recover andwill help both your training and your body composition. Eating between 10-15 ( 20-30g) gummy bears immediately post workout is an easy fix for immediate recovery and energy replacement!

Cheers to gummy bears!

Austin

Jeukendrup, Asker E., and Michael Gleeson. Sport Nutrition: An Introduction to Energy Production and Performance. Champaign, IL: Human Kinetics, 2004. Print.

 



How To: Get Your First Pull-up "Full Program"

How To: Get Your First Pull-up “Full Program”

by Austin Gwaltney B.S., ACE-CPT, USAW, FMS II

Throughout the course of a week, I will get asked this question at least once, “What do I have to do to get one strict pull-up?”. I have the answer to your first pull-up! The pull-up requires a high degree of strength to bodyweight ratio and will require consistent practice in order to become proficient at the movement. What does that mean? The better your nutrition and the lower percentage of bodyfat you have, will normally relate to the ease at which you can achieve the pull-up. Secondly, if you are practicing the actual pull-up movement 3-6 times a week it will expedite the process as well.

Though the task may seem a bit daunting at first, do not worry! I have a plan that has worked for many people with all body types. The trend of success with all of them was consistency, progressive overload, specificity, and time.  Consistency goes without saying, you need to be consistent to get good at a skill. Progressive overload is simply doing more than the previous session or week of work, and consistently progressing to make it harder on your body week in and week out. This will ensure that your muscles are forced to adapt and produce more force every week. Progressive overload is the key to gaining strength in all areas of your training. Specificity is the principle that states: in order to get good at a movement you must practice that specific movement often and with as little fatigue as possible.

 

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Weighted pull-ups are the ultimate goal!

To demonstrate the point of limiting fatigue, imagine that you were trying to barbell back squat a heavy 1 repetition max. You would not be able to hit the same max weight every day due to fatigue. The same is true with a one rep pull-up. Trying to a achieve one rep in the pull-up is truly a max strength attempt, the idea is to practice the movement like a skill, and achieve as much work as possible with as little fatigue as possible ( i.e. 1 minute rest periods below) . Lastly, time is your friend, it may take some people 2 weeks to achieve a pull-up or it may take others 8-12 weeks. Everyone is different in regards to the time required to achieve a pull-up. After consistently practicing, you will not only be able to do many reps, but you will be able to do weighted pull-ups as well.

Here is the plan:

NOTE: Throughout the beginning of this plan, we use a resistance band to create a progression.

Monday Wednesday Friday
WEEK 1 10×2 w/ medium band

(1 minute rest between sets)
Bottom hang isometric hold 3×15 sec.

10×2 w/ medium band

(1 minute rest between sets)
Bottom hang isometric hold 3×15 sec.

10×2 w/ medium band

(1 minute rest between sets)
Bottom hang isometric hold 3×15 sec.

WEEK 2 10×3 w/ medium band

(1 minute rest between sets)
Top of bar isometric hold 3×5 sec.

10×3 w/ medium band

(1 minute rest between sets)
Top of bar isometric hold 3×5 sec.

10×3 w/ medium band

(1 minute rest between sets)
Top of bar isometric hold 3×5 sec.

WEEK 3 10×2 w/ Medium mini band

(1 minute rest between sets)
Top of bar isometric hold 2×10 sec.

10×2 w/ Medium mini band

(1 minute rest between sets)
Top of bar isometric hold 2×10 sec.

10×2 w/ Medium mini band

(1 minute rest between sets)
Top of bar isometric hold 2×10 sec.

WEEK 4 10×3 w/ Medium mini band

(1 minute rest between sets)
Lower to half-way and hold for 3×5 sec.

10×3 w/ Medium mini band

(1 minute rest between sets)
Lower to half-way and hold for 3×5 sec.

10×3 w/ Medium mini band

(1 minute rest between sets)
Lower to half-way and hold for 3×5 sec.

WEEK 5 10×2 w/ Mini band

(1 minute rest between sets)
Lower to half-way and hold for 3×10 sec.

10×2 w/ Mini band

(1 minute rest between sets)
Lower to half-way and hold for 3×10 sec.

10×2 w/ Mini band

(1 minute rest between sets)
Lower to half-way and hold for 3×10 sec.

WEEK 6 10×3 w/ Mini band

(1 minute rest between sets)
Lower to half-way and hold for 2×10 sec.
Scapular retraction 4×5 reps

10×3 w/ Mini band

(1 minute rest between sets)
Lower to half-way and hold for 3×10 sec.
Scapular retraction 4×5 reps

10×3 w/ Mini band

(1 minute rest between sets)
Lower to half-way and hold for 3×10 sec.
Scapular retraction 4×5 reps

WEEK 7 Test Pull-up

 

 

 

 

 

 

As you can see above, this program is set-up for six weeks. We can move the program out for a longer duration or decrease the duration if needed. I look forward to seeing you knock out a set of awesome pull-ups in the gym! If you have any questions about the pull-up program email Coach.austin.isc@gmail.com or just ask me at the gym.