After Workout Quotes

Great. Okay. That, uh... was easier than I thought." Jack cocked his head. Wait a second... He couldn't decide if he was pissed or really impressed. He hooked a finger into the waistband of the workout pants she'd changed into and pulled her closer. "Did you fake me out with those tears, Cameron?" She peered up at him, defiantly, seemingly outraged by the suggestion. "Are you kidding? What, after the day I've had, I'm not entitled to a few tears? Sheesh." Jack waited. "This wedding is very important to me--I can't believe you're even doubting me. Honestly, Jack, the tears were real." He waited some more. She would talk eventually. They always did. Cameron shifted under the weight of his stare. "Okay, fine. Some of the tears were real." She looked him over, annoyed. "You are really good at that." He grinned. "I know.

Want to exercise more? Choose a cue, such as going to the gym as soon as you wake up, and a reward, such as a smoothie after each workout. Then think about that smoothie, or about the endorphin rush you’ll feel. Allow yourself to anticipate the reward. Eventually, that craving will make it easier to push through the gym doors every day.

He is flames in a sea of ice. A glass of water after a five-hour workout. He’s a tight fist around a needy cock.

More often than not, expecting to lose weight without first losing the diet that made the weight loss necessary is like expecting a pig to be spotless after hosing it down while it was still rolling in mud.

When I say us, what I mean is them. I felt fine. No; I felt like I’d woken up after a long sleep and had a good workout in the fresh air and a really nice stretch and was now contemplating with interest the idea of a hearty lunch. Sitting on edge in a classroom for hours surrounded by fluffy peeping freshmen waiting for one mal to pop out at me: nightmarish. Summoning a river of magma to instantly vaporize twenty-seven carefully designed attacks at once: nothing to it.

Let’s be honest, don’t we all want to achieve our perfect weight after one workout, and then get offended when it doesn’t happen?

Every time the women appear, Snowman is astonished all over again. They're every known colour from the deepest black to whitest white, they're various heights, but each one of them is admirably proportioned. Each is sound of tooth, smooth of skin. No ripples of fat around their waists, no bulges, no dimpled orange-skin cellulite on their thighs. No body hair, no bushiness. They look like retouched fashion photos, or ads for a high priced workout program. Maybe this is the reason that these women arouse in Snowman not even the faintest stirrings of lust. It was the thumbprints of human imperfection that used to move him, the flaws in the design: the lopsided smile, the wart next to the navel, the mole, the bruise. These were the places he'd single out, putting his mouth on them. Was it consolation he'd had in mind, kissing the wound to make it better? There was always an element of melancholy involved in sex. After his indiscriminate adolescence he'd preferred sad women, delicate and breakable, women who'd been messed up and who needed him. He'd liked to comfort them, stroke them gently at first, reassure them. Make them happier, if only for a moment. Himself too, of course; that was the payoff. A grateful woman would go the extra mile. But these new women are neither lopsided nor sad: they're placid, like animated statues. They leave him chilled.

We didn’t care about muscle fatigue or breakdown because after a certain point we were training our minds, not our bodies. My workouts weren’t designed to make us fast runners or to be the strongest men on the mission. I was training us to take torture so we’d remain relaxed in extraordinarily uncomfortable environments.

If you aren't hurting after a good workout then obviously you haven't done something right

Instead of a boozy happy hour after work, soaking up inflammatory alcohol, you can meet up with your friends for a workout or a game of softball or Frisbee—something that actually makes your body feel good and is a better bonding activity than pounding beers and nachos. This way, instead of feeling deprived of social engagement, you rewrite the rules of social engagement to work for you. You’re making a new kind of human connection.

Here’s a great home workout that allows you to train and work on the usual issues I find ailing most people: • Right-leg Bulgarian Split Squats with the dumbbell in the suitcase position, 10 reps • Left-leg Bulgarian Split Squats with the dumbbell in the suitcase position, 10 reps • Goblet Squats with the dumbbell cradled on the chest, 10 reps • Deep Push-ups, chest touching the floor, with the push-up handles, 10 reps • Doorway Chin-ups or Pull-ups, 10 reps • Ab Wheel, 10 reps Try to do these six exercises one after another straight through without resting much between movements. Repeat this sequence, after a minute or two of rest, three to five times.

Despite the tendency toward laziness that Turcotte sensed in him, Secretariat thrived on work, and he devoured his hay and oats and sweet feed and mash after even strenuous workouts, never backing off his feed cup, never missing an oat.

Habits are built on consistency, and you build consistency by showing up again and again. It’s not about the actual workout, how many shirts you hang up, or what you do after you turn off Netflix; the point is, you went to the gym, made it to the bedroom for tidying, and turned off the TV. If you just keep showing up, it will feel far more natural and effortless to do more—get into the workout, fold the rest of the laundry, or prep your lunch for the next day. Chase consistency.

He was relaxing in his cabin after one particularly strenuous workout, sprawled facedown across his bunk, reading. The volume was one of Kirk's own cherished bound books. "The kind of book you can hold in your hands," as Sam Cogley had put it. The lawyer had introduced him to the hobby of collecting "real" books, and Kirk had found this remarkably well-preserved copy of an old favorite in an antique shop on Canpus IV. He was absorbed in the adventures of Captain Nemo and the Nautilus when the door signal flashed.

Being busy helping customers meant that I had no time to train the way I was used to, with an intense four-or five-hour workout each day. So I adopted the idea of training twice a day, two hours before work and two hours from seven to nine in the evening, when business slacked off and only the serious lifters were left. Split workouts seemed like an annoyance at first, but I realized I was onto something when I saw the results: I was concentrating better and recovering faster while grinding out longer and harder sets. On many days I would add a third training session at lunchtime. I'd isolate a body part that I thought was weak and give it thirty or forty minutes of my full attention, blasting twenty sets of calf raises, say, or one hundred triceps extensions. I did the same thing some nights after dinner, coming back to train for an hour at eleven o'clock. As I went to sleep in my snug little room, I'd often feel one or another muscle that I'd traumatized that day jumping and twitching-just a side effect of a successful workout and every pleasing, because I knew those fibers would now recover and grow.

The cadre expected me to do twenty nine iterations, alternating sixty pushups and eighty flutter kicks—this after a full day of our hardest workout to date. I looked around at my stunned teammates to see if they were up for rushing the instructors and killing them. No. The drops began.

The main workout consisted of only a two thousand meter swim. This was the longest swim I ever completed in my life: forty times down and back. I was tired and sputtering after the first lap. Except for a surprising aptitude for swallowing pool water, my swim technique sucked. I felt as comfortable in the water as a camel,

So if you add it all up, weight workouts give you two, and possibly three, important advantages over endurance exercise: 1. The afterburn, which might be an extra 50 calories. 2. A higher percentage of fat calories used for energy after the workout. 3. A possible increase in resting metabolic rate, in the neighborhood of 50 calories a day.

I immersed myself in my relationship with my husband, in little ways at first. Dutch would come home from his morning workout and I’d bring him coffee as he stepped out of the shower. He’d slip into a crisp white shirt and dark slacks and run a little goop through his hair, and I’d eye him in the mirror with desire and a sultry smile that he couldn’t miss. He’d head to work and I’d put a love note in his bag—just a line about how proud I was of him. How beautiful he was. How happy I was as his wife. He’d come home and cook dinner and instead of camping out in front of the TV while he fussed in the kitchen, I’d keep him company at the kitchen table and we’d talk about our days, about our future, about whatever came to mind. After dinner, he’d clear the table and I’d do the dishes, making sure to compliment him on the meal. On those weekends when he’d head outside to mow the lawn, I’d bring him an ice-cold beer. And, in those times when Dutch was in the mood and maybe I wasn’t, well, I got in the mood and we had fun. As the weeks passed and I kept discovering little ways to open myself up to him, the most amazing thing happened. I found myself falling madly, deeply, passionately, head-over-heels in love with my husband. I’d loved him as much as I thought I could love anybody before I’d married him, but in treating him like my own personal Superman, I discovered how much of a superhero he actually was. How giving he was. How generous. How kind, caring, and considerate. How passionate. How loving. How genuinely good. And whatever wounds had never fully healed from my childhood finally, at long last, formed scar tissue. It was like being able to take a full breath of air for the first time in my life. It was transformative. And it likely would save our marriage, because, at some point, all that withholding would’ve turned a loving man bitter. On some level I think I’d known that and yet I’d needed my sister to point it out to me and help me change. Sometimes it’s good to have people in your life that know you better than you know yourself.

If someone is looking to use supplements to enhance their results, it should only be after a solid nutrition and training plan is in place. Many top researchers and experts in the field will admit that at most, supplements may give you a 5% boost to whatever you are doing with your current nutrition and training. If you have a bad diet, or don’t train properly, adding supplements is most likely going to end up being a waste of money,

We all need relationships that give us the feeling of ecstasy we get from life's simple moments—the first sip of coffee, the smell of fresh laundry, a hot shower in the winter, a movie with a good ending, and a glass of water after an intense workout. Sometimes, we can't describe the type of people we need in our lives through a list of attributes. Sometimes, it’s simply the vibrations they give us—ones that make every cell in our body dance.

Starting is the hardest part, both in the moment and in the early days of habit-building. Initially, you will see limited results. After a hard workout you will feel sore, but look in the mirror and see no change. After eating broccoli, you will feel about the same. After writing on day one, you will not have a full book. But when you do these things over the long haul, you can end up with a fit and healthy body and several full-length novels.

Now for the interval-training group. They also went on a six-week-long training regimen, but one that required much less work and time. It was modeled after the protocol used in our first study. The subjects began by spending a couple of minutes warming up on the exercise bicycle. Then they performed a thirty-second-long sprint. They rested for four and a half minutes, and then they did another sprint, repeating this four to six times. Instead of training five days per week, they trained three days.

Walking doesn’t just make you happy—it can also help fight depression, anxiety, and stress. According to the Anxiety and Depression Association of America, researchers have found that taking a ten-minute walk can reduce feelings of depression, fatigue, and anger and suppress anxiety as effectively as a forty-five-minute workout. The effects of a short, brisk walk don’t just go away once we get back to the office or our homes—scientists say the effects of walking on mood can last for hours after a single jaunt.

If you hurt your knee, you wouldn’t wait until you couldn’t walk before seeking help. You’d ice the joint, elevate it, skip your workouts—and then, if you didn’t see any improvement after a couple of days, you’d make an appointment with an orthopedist. Unfortunately, most people don’t turn to a mental health professional for help until they’re in real crisis. Nobody expects to heal their knees themselves, using self-discipline and gumption. Because of stigma, though, we do expect to be able to think our way out of the pain in our minds.

ONE OF the biggest differences between the training of world-class runners and that of recreational runners is how slowly we elites sometimes run. Let me explain. Let’s say it’s the day after a hard workout. A typical recovery run for me is 10 miles in 65 minutes. A 10-miler at an average of 6:30 per mile might sound fast, but consider it in perspective. That’s almost 2 minutes per mile slower than I can run for a half-marathon and more than 90 seconds per mile slower than my marathon race pace. For someone who runs a 3:30 marathon, which is about 8 minutes per mile, that would be like averaging a 9:30 pace on a recovery day.

Recovery" is everything you do outside the gym to take care of yourself: eating, sleeping, stretching, managing stress. Another oversight of the "workout"-based type of exercise is that it does not teach us to care at all about this stuff. If you're like me, you might have even been conditioned to believe, for instance, that eating a nice big meal after a workout would be "wasting the workout." In reality, the *opposite* is true: if you don't eat enough, you are only setting yourself up for an unfair and unnecessary amount of soreness. And this is true of all recovery dimensions: if you don't sleep, or if you don't manage your stress, you will be miserable trying to build muscle.

A few months later I got a call from a close friend, Jeff Bloch. “I was reading in Men’s Health that they’re going to do a search for a regular guy to put on the cover,” Jeff said. He went on to tell me that Men’s Health usually only had celebrities on their cover, but they were teaming up with Kenneth Cole to do this “Ultimate Guy Search,” and Jeff thought I should enter. During my Army days I used to tell the guys that I’d be on the cover of Men’s Health someday. Back then it was a real pie-in-the-sky dream, but I thought about it a lot. I even thought about it again after I was injured and started to design my own workouts. I thought I had a legit story for them. But of course it wasn’t a reality until Jeff’s call.

Keep in mind the rewards ahead. Workouts provide awesome internal rewards; after a long dance practice or gym workout I always have more energy and a clearer mind, and I’m able to focus on things I need to get done. But we all know it’s hard to remember that great feeling when you’re headed off to the gym, dreading the work ahead. Conjuring that ecstatic state of mind you know you’ll find later can be a tremendous motivator. If you prefer external rewards, motivate yourself with baby steps every day to hit a bigger long-term goal--one with a luxurious reward as your prize. Once you’ve reached it, allow yourself to follow through with whatever reward it was that motivated you, whether it’s a great glass of wine or a Sunday movie marathon.

Daily life makes us all susceptible to accumulating stress, mostly due to the non-stop demands and pressures of juggling work, home and personal responsibilities. This stress revs up the nervous system, causing the brain to flood the body with hormones that trigger overreacting, irrational thinking, and even insomnia. After years of unavoidable exposure to the stress reaction with no defense, the nervous system can become severely deteriorated, leaving us defenseless against mental or physical illness and disease.iv As it happens, meditation has been proven as one of the greatest counter-stress solutions.v When practiced daily, meditation can help to restore balance and re-supply much-needed rest to your physiology. Common side effects of daily meditation are increased energy and feelings of contentedness and inner happiness.vi

How to stick with it. Inertia is a real thing. Momentum will build. When you do something often enough it becomes a ritual, like going to church or brushing your teeth. You will eventually recondition your body to crave working out and eating the right foods. The circuitry can be rewired. There’s the trigger, the process, and the reward. The key is to get it to the point where it’s such a habit, you want to do it. Let’s take a real-life example that all of us have faced: we haven’t been to the gym in a while, we feel sluggish, and we don’t want to go. The idea of lacing up the sneakers and hitting the gym feels like torture. The trick is to remind yourself that at the end of that workout, your mind actually feel pleasure. It feels good. Sometimes we get brainwashed into thinking that Gym = Pain, Candy = Pleasure when really it’s the opposite: without fail, our bodies feel better after they’ve been in motion.

Athletes train 15 years for 15 seconds of performance. Ask them if they got lucky. Ask an athlete how he feels after a good workout. He will tell you that he feels spent. If he doesn't feel that way, it means he hasn't worked out to his maximum ability. Losers think life is unfair. They think only of their bad breaks. They don't consider that the person who is prepared and playing well still got the same bad breaks but overcame them. That is the difference. His threshold for tolerating pain becomes higher because in the end he is not training so much for the game but for his character. Alexander Graham Bell was desperately trying to invent a hearing aid for his partially deaf wife. He failed at inventing a hearing aid but in the process discovered the principles of the telephone. You wouldn't call someone like that lucky, would you?Good luck is when opportunity meets preparation. Without effort and preparation, lucky coincidences don't happen.

I shoot up out of my chair. “It’s Bree. Hide the board!” Everyone hops out of their chairs and starts scrambling around and bumping into each other like a classic cartoon. We hear the door shut behind her, and the whiteboard is still standing in the middle of the kitchen like a lit-up marquee. I hiss at Jamal, “Get rid of it!” His eyes are wide orbs, head whipping around in all directions. “Where? In the utensil drawer? Up my shirt?! There’s nowhere! That thing is huge!” “LADY IN THE HOUSE!” Bree shouts from the entryway. The sound of her tennis shoes getting kicked off echoes around the room, and my heart races up my throat. Her name is pasted all over that whiteboard along with phrases like “first kiss—keep it light” and “entwined hand-holding” and “dirty talk about her hair”. Yeah…I’m not sure about that last one, but we’ll see. Basically, it’s all laid out there—the most incriminating board in the world. If Bree sees this thing, it’s all over for me. “Erase it!” Price whispers frantically. “No, we didn’t write it down anywhere else! We’ll lose all the ideas.” I can hear Bree’s footsteps getting closer. “Nathan? Are you home?” “Uh—yeah! In the kitchen.” Jamal tosses me a look like I’m an idiot for announcing our location, but what am I supposed to do? Stand very still and pretend we’re not all huddled in here having a Baby-Sitter’s Club re-enactment? She would find us, and that would look even worse after keeping quiet. “Just flip it over!” I tell anyone who’s not running in a circle chasing his tail. As Lawrence flips the whiteboard, Price tells us all to act natural. So of course, the second Bree rounds the corner, I hop up on the table, Jamal rests his elbow on the wall and leans his head on his hand, and Lawrence just plops down on the floor and pretends to stretch. Derek can’t decide what to do so he’s caught mid-circle. We all have fake smiles plastered on. Our acting is shit. Bree freezes, blinking at the sight of each of us not acting at all natural. “Whatcha guys doing?” Her hair is a cute messy bun of curls on the top of her head and she’s wearing her favorite joggers with one of my old LA Sharks hoodies, which she stole from my closet a long time ago. It swallows her whole, but since she just came from the studio, I know there is a tight leotard under it. I can barely find her in all that material, and yet she’s still the sexiest woman I’ve ever seen. Just her presence in this room feels like finally getting hooked up to oxygen after days of not being able to breathe deeply. We all respond to Bree’s question at the same time but with different answers. It’s highly suspicious and likely what makes her eyes dart to the whiteboard. Sweat gathers on my spine. “What’s with the whiteboard?” she asks, taking a step toward it. I hop off the table and get in her path. “Huh? Oh, it’s…nothing.” She laughs and tries to look around me. I pretend to stretch so she can’t see. “It doesn’t look like nothing. What? Are you guys drawing boobies on that board or something? You look so guilty.” “Ah—you caught us! Lots of illustrated boobs drawn on that board. You don’t want to see it.” She pauses, a fading smile hovering on her lips, and her eyes look up to meet mine. “For real—what’s going on? Why can’t I see it?” She doesn’t believe my boob explanation. I guess we should take that as a compliment? My eyes catch over Bree’s shoulder as Price puts himself out of her line of sight and begins miming the action of getting his phone out and taking a picture of the whiteboard. This little show is directed at Derek, who is standing somewhere behind me. Bree sees me watching Price and whips her head around to catch him. He freezes—hands extended looking like he’s holding an imaginary camera. He then transforms that into a forearm stretch. “So tight after our workout today.” Her eyes narrow.

Mr. Pilates was a bully and a narcissist and a dirty old man; he and Christopher got along very well. When Christopher was doing his workout, Pilates would bring one of his assistants over to watch, rather as the house surgeon brings an intern to study a patient with a rare deformity. ‘Look at him!’ Pilates would exclaim to the assistant, ‘That could have been a beautiful body, and look what he’s done to it! Like a birdcage that somebody trod on!’ Pilates had grown tubby with age, but he would never admit it; he still thought himself a magnificent figure of a man. ‘That’s not fat,’ he declared, punching himself in the stomach, ‘that’s good healthy meat!’ He frankly lusted after some of his girl students. He used to make them lie back on an inclined board and climb on top of them, on the pretext that he was showing them an exercise. What he really was doing was rubbing off against them through his clothes; as was obvious from the violent jerking of his buttocks.

Exercising an unfit muscle causes soreness, which is followed by improved muscle function and increased resistance of that muscle to become sore. In that sense, soreness after exercise is good (as long as it lasts less than a week and doesn’t come back). Sore joints, on the other hand, are collateral damage (see above). Most people think that if they do an intense workout (say 90 minutes of circuit training in a gym) that they should lose weight. And indeed, if you weigh before and right after such a workout, the scale goes down because of sweating and water weight loss. However, if it makes you sore for the next few days don’t be surprised to see the scale go up. That’s because muscle soreness indicates that your muscles are temporarily inflamed, and inflammation causes fluid retention and swelling in that muscle. Once again, don’t let the scale make you crazy. Once the soreness is gone, the swelling is gone, and the scale comes back down where it’s supposed to be.

He woke each dawn at 5:30, without need for an alarm, though he set one anyway just to be sure. On Mondays, Wednesdays, and Fridays, he lifted. On Tuesdays and Thursdays, he jogged. Down along the Charles. Beneath the sagging boughs of honey locusts fat with fruit. Following his workout, he prepared a shake. After, he showered beneath the rainwater showerhead in the third-story bath-room, water beating down his back, the radio blaring classical music from its place on the marble vanity. Classical, not rock or country or top forty, because he'd been raised on Handel and Tchaikovsky and because sometimes, when he was very tightly wound, the instrumentals were the only things that eased the tension in his chest. When that was done, he dressed, made his bed--tucking his corners in with the militaristic precision his nanny had demanded of him when he was still small and belligerent and went downstairs to make eggs. Over easy, paired with whole-grain toast and a glass of orange juice. He had his routine down to a science, and he did the same thing every morning.

Peak Intensity • 10+ Duration • 25 minutes The Evidence • When it comes to boosting fitness, there’s something remarkably potent about going all out—and this is the protocol that helped us grasp that. We based it on repeats of the Wingate test, a 30-second all-out sprint on a stationary bike. It’s exhausting—and remarkably powerful. The training protocol features a series of five 30-second all-out sprints, a total of just 2.5 minutes of hard exercise per day. In our study, we had our subjects repeat the protocol three times a week, amounting to a weekly time commitment of just 1.5 hours, and less than 10 minutes of hard exercise a week. After 6 weeks, we compared the sprint group’s benefits with those experienced by a group that exercised continuously at a moderate intensity five times a week for a total of 4.5 hours a week, also for 6 weeks. The sprint subjects either equaled or exceeded the conventional exercisers in their improvements in aerobic capacity, muscle endurance, and the ability to burn fat. A remarkable result, considering the sprint group spent a third of the time exercising.

Peak Intensity • 10+ Duration • 25 minutes The Evidence • When it comes to boosting fitness, there’s something remarkably potent about going all out—and this is the protocol that helped us grasp that. We based it on repeats of the Wingate test, a 30-second all-out sprint on a stationary bike. It’s exhausting—and remarkably powerful. The training protocol features a series of five 30-second all-out sprints, a total of just 2.5 minutes of hard exercise per day. In our study, we had our subjects repeat the protocol three times a week, amounting to a weekly time commitment of just 1.5 hours, and less than 10 minutes of hard exercise a week. After 6 weeks, we compared the sprint group’s benefits with those experienced by a group that exercised continuously at a moderate intensity five times a week for a total of 4.5 hours a week, also for 6 weeks. The sprint subjects either equaled or exceeded the conventional exercisers in their improvements in aerobic capacity, muscle endurance, and the ability to burn fat. A remarkable result, considering the sprint group spent a third of the time exercising. Who

IS CARDIO BEST BEFORE OR AFTER LIFTING? NEITHER! Doing cardio right before or after lifting can seriously hinder muscle and strength gains. Why? Researchers from RMIT University worked with well–trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles37. Cardio before the resistance training suppressed anabolic hormones such as IGF–1 and MGF, and cardio after resistance training increased muscle tissue breakdown. Several other studies, such as those conducted by Children’s National Medical Center38, the Waikato Institute of Technology39, and the University of Jyvaskyla (Finland)40 , came to same conclusions: training for both endurance and strength simultaneously impairs your gains on both fronts. Training purely for strength or purely for endurance in a workout is far superior. Cardio before weightlifting also saps your energy and makes it much harder to train heavy, which in turn inhibits your muscle growth. So, how do you do it right?

In the chaos of sport, as in life, process provides us a way. It says: Okay, you’ve got to do something very difficult. Don’t focus on that. Instead break it down into pieces. Simply do what you need to do right now. And do it well. And then move on to the next thing. Follow the process and not the prize. The road to back-to-back championships is just that, a road. And you travel along a road in steps. Excellence is a matter of steps. Excelling at this one, then that one, and then the one after that. Saban’s process is exclusively this—existing in the present, taking it one step at a time, not getting distracted by anything else. Not the other team, not the scoreboard or the crowd. The process is about finishing. Finishing games. Finishing workouts. Finishing film sessions. Finishing drives. Finishing reps. Finishing plays. Finishing blocks. Finishing the smallest task you have right in front of you and finishing it well. Whether it’s pursuing the pinnacle of success in your field or simply surviving some awful or trying ordeal, the same approach works. Don’t think about the end—think about surviving. Making it from meal to meal, break to break, checkpoint to checkpoint, paycheck to paycheck, one day at a time. And when you really get it right, even the hardest things become manageable. Because the process is relaxing. Under its influence, we needn’t panic. Even mammoth tasks become just a series of component parts.

I saw her as soon as I pulled into the parking lot. This beautiful woman with a gigantic smile on her face was just about bouncing up and down despite the orthopedic boot she had on her foot as she waved me into a parking space. I felt like I’d been hit in the gut. She took my breath away. She was dressed in workout clothes, her long brown hair softly framing her face, and she just glowed. I composed myself and got out of the car. She was standing with Paul Orr, the radio host I was there to meet. Local press had become fairly routine for me at this point, so I hadn’t really given it much thought when I agreed to be a guest on the afternoon drive-time show for WZZK. But I had no idea I’d meet her. Paul reached out his hand and introduced himself. And without waiting to be introduced she whipped out her hand and said, “Hi! I’m Jamie Boyd!” And right away she was talking a mile a minute. She was so chipper I couldn’t help but smile. I was like that little dog in Looney Toons who is always following the big bulldog around shouting, “What are we going to do today, Spike?” She was adorable. She started firing off questions, one of which really caught my attention. “So you were in the Army? What was your MOS?” she asked. Now, MOS is a military term most civilians have never heard. It stands for Military Occupational Specialty. It’s basically military code for “job.” So instead of just asking me what my job was in the Army, she knew enough to specifically ask me what my MOS was. I was impressed. “Eleven Bravo. Were you in?” I replied. “Nope! But I’ve thought about it. I still think one day I will join the Army.” We followed Paul inside and as he set things up and got ready for his show, Jamie and I talked nonstop. She, too, was really into fitness. She was dressed and ready for the gym and told me she was about to leave to get in a quick workout before her shift on-air. “Yeah, I have the shift after Paul Orr. The seven-to-midnight show. I call it the Jammin’ with Jamie Show. People call in and I’ll ask them if they’re cryin’, laughin’, lovin’, or leavin’.” I couldn’t believe how into this girl I was, and we’d only been talking for twenty minutes. I was also dressed in gym clothes, because I’d been to the gym earlier. She looked down and saw the rubber bracelet around my wrist. “Is that an ‘I Am Second’ bracelet? I have one of those!” she said as she held up her wrist with the band that means, “I am second after Jesus.” “No, this is my own bracelet with my motto, ‘Train like a Machine,’ on it. Just my little self-motivator. I have some in my car. I’d love to give you one.” “Well, actually, I am about to leave. I have to go work out before my shift,” she reminded me. “You can have this one. Take it off my wrist. This one will be worth more someday because I’ve been sweating in it,” I joked. She laughed and took it off my wrist. We kept chatting and she told me she had wanted to do an obstacle course race for a long time. Then Paul interrupted our conversation and gently reminded Jamie he had a show to do. He and I needed to start our interview. She laughed some more and smiled her way out the door.

Time management also involves energy management. Sometimes the rationalization for procrastination is wrapped up in the form of the statement “I’m not up to this,” which reflects the fact you feel tired, stressed, or some other uncomfortable state. Consequently, you conclude that you do not have the requisite energy for a task, which is likely combined with a distorted justification for putting it off (e.g., “I have to be at my best or else I will be unable to do it.”). Similar to reframing time, it is helpful to respond to the “I’m not up to this” reaction by reframing energy. Thinking through the actual behavioral and energy requirements of a job challenges the initial and often distorted reasoning with a more realistic view. Remember, you only need “enough” energy to start the task. Consequently, being “too tired” to unload the dishwasher or put in a load of laundry can be reframed to see these tasks as requiring only a low level of energy and focus. This sort of reframing can be used to address automatic thoughts about energy on tasks that require a little more get-up-and-go. For example, it is common for people to be on the fence about exercising because of the thought “I’m too tired to exercise.” That assumption can be redirected to consider the energy required for the smaller steps involved in the “exercise script” that serve as the “launch sequence” for getting to the gym (e.g., “Are you too tired to stand up and get your workout clothes? Carry them to the car?” etc.). You can also ask yourself if you have ever seen people at the gym who are slumped over the exercise machines because they ran out of energy from trying to exert themselves when “too tired.” Instead, you can draw on past experience that you will end up feeling better and more energized after exercise; in fact, you will sleep better, be more rested, and have the positive outcome of keeping up with your exercise plan. If nothing else, going through this process rather than giving into the impulse to avoid makes it more likely that you will make a reasoned decision rather than an impulsive one about the task. A separate energy management issue relevant to keeping plans going is your ability to maintain energy (and thereby your effort) over longer courses of time. Managing ADHD is an endurance sport. It is said that good soccer players find their rest on the field in order to be able to play the full 90 minutes of a game. Similarly, you will have to manage your pace and exertion throughout the day. That is, the choreography of different tasks and obligations in your Daily Planner affects your energy. It is important to engage in self-care throughout your day, including adequate sleep, time for meals, and downtime and recreational activities in order to recharge your battery. Even when sequencing tasks at work, you can follow up a difficult task, such as working on a report, with more administrative tasks, such as responding to e-mails or phone calls that do not require as much mental energy or at least represent a shift to a different mode. Similarly, at home you may take care of various chores earlier in the evening and spend the remaining time relaxing. A useful reminder is that there are ways to make some chores more tolerable, if not enjoyable, by linking them with preferred activities for which you have more motivation. Folding laundry while watching television, or doing yard work or household chores while listening to music on an iPod are examples of coupling obligations with pleasurable activities. Moreover, these pleasant experiences combined with task completion will likely be rewarding and energizing.

After tough workouts where we pushed ourselves to the limit over and over, it was liberating to be rid of any apprehension about what or how much to eat. It meant we had enough energy to give each other shit, or maybe even start thinking about the next workout.

After tough workouts where we pushed ourselves to the limit over and over, it was liberating to be rid of any apprehension about what or how much to eat. It meant we had enough energy to give each other shit, or maybe even start thinking about the next workout…Good food may only be a portion of what it takes to ride professionally, but to me it has been truly life changing. I believe that not knowing what to eat and when to eat it can be as detrimental to performance as shirking your training.

If talking about the bureaucracy takes the place of talking about sports, getting involved with the bureaucracy takes the place of exercise. Every French man and woman is engaged in a constant entanglement with one ministry of another, and I have come to realize that these entanglements are what take the place of going to a gym where people actually work out. Three or four days a week you're given something to do that is time-consuming, takes you out of yourself, is mildly painful, forces you into close proximity with strangers, and ends, usually, with a surprising rush of exhilaration: 'Hey, I did it.' Every French ministry is, like a Nautilus machine, thoughtfully designed to provide maximum possible resistance to your efforts, only to give way just at the moment of total mental failure. Parisians emerge from the government buildings on the île de la Cité feeling just the way New Yorkers do after a good workout: aching and exhausted and on top of the world.

Always let the smoke linger long enough for you to remember it's sharp perky charm in-between two set of nervous arms. Darling, I've lost underneath these sunless skies where connection hangs perfectly where your spit splits in two mid air and obsessed with death, workout after workout; eyes glued to hyper space, revealing your lace and mind altering vivid pace.

Me: It took eighty-one years for me to get off that damn plane. Rita: I’m sorry. You really didn’t have to fly back and forth to New York in the same day. I could have survived one night without accosting you. Me: Well, I can’t say the same. However, now that you’re a hundred years old, I’m concerned with how your tits held up over time. Rita: You’ll be happy to know, after having you legally declared dead, I spent all of your money on plastic surgery. I look as good as the day you left. Me: I can’t possibly think of a better use of my money. Rita: Don’t worry. I saved a little so you can have your wrinkly old-man balls tucked. Me: And just when I start to think you aren’t the perfect woman, you go and surprise me. Rita: What in the world gave you the idea that I wasn’t the perfect woman? Me: Uh…you had me declared dead after only eighty-one years! I would have waited for you forever. Rita: And just when I start to think you couldn’t get cornier… Me: Oh, guess what? Rita: You found a workout video that can turn you into Robb Stark? Me: Woman! What the hell is wrong with you?

The way you eliminate the sad messages that play in your brain over and over again, is to do a workout every day to hear the solutions and not only the pain.

concerned an exercise machine called the Alpine Ski, a magnificently designed device that simulates downhill skiing, giving the user not only the aerobic benefits you get from something like the NordicTrack, but at the same time, a serious muscular workout. The Alpine Ski’s inventor, Herb Schell, was my client. A former personal trainer in Hollywood, he had made a bundle with this invention. Then suddenly, about a year ago, cheaply produced ads began to run on late-night television for something called the Scandinavian Skier, unmistakably a knockoff of Herb’s invention. It was a lot less expensive, too: whereas the real Alpine Ski sells for upward of six hundred dollars (and Alpine Ski Gold for over a thousand), the Scandinavian Skier was going for $129.99. Herb Schell was already seated in my office, along with the president and chief executive officer of E-Z Fit, the company that was manufacturing Scandinavian Skier, Arthur Sommer; and his attorney, a high-powered lawyer named Stephen Lyons, whom I’d heard of but never met. On some level I found it ironic that both Herb Schell and Arthur Sommer were paunchy and visibly in lousy shape. Herb had confided to me over lunch shortly after we met that, now that he was no longer a personal trainer, he’d grown tired of working out all the time; he much preferred liposuction.

There’s surely a period where your body needs protein to repair and build after a muscle-straining workout, particularly something like a max session in the weight room, a CrossFit WOD (workout of the day), or a high-intensity interval session. But it’s not so much an anabolic window, Schoenfeld says, “it’s an anabolic barn door.” As long as you eat breakfast, lunch, and dinner, it’s almost impossible not to get through.

you hurt your knee, you wouldn’t wait until you couldn’t walk before seeking help. You’d ice the joint, elevate it, skip your workouts—and then, if you didn’t see any improvement after a couple of days, you’d make an appointment with an orthopedist. Unfortunately, most people don’t turn to a mental health professional for help until they’re in real crisis. Nobody expects to heal their knees themselves, using self-discipline and gumption. Because of stigma, though, we do expect to be able to think our way out of the pain in our minds.

When you develop the habit of voluntarily putting yourself under stress, it becomes a source of joy and even comfort. You feel happy, satisfied and relaxed after the workout. The best thing is that you lose fear of physical stress because you have started enjoying it.

I felt great empathy for my friend, as one form of cancer after another emerged to challenge him. I felt sympathy for his suffering that surely clawed at his daily routines, always active and busy, but he rarely verbalized complaints while courageously challenging his archenemy. He met pain and physical decline with 600-calorie workouts; he discarded anxieties somewhere along innumerable running trails; he faced death by running through life at full stride.

But for those of you who might be on the fence when it comes to the idea of working to learn something new, I offer this word of encouragement: Life is much like going to the gym. The most painful part is deciding to go. Once you get past that, it’s easy. There have been many days I have dreaded going to the gym, but once I am there and in motion, it is a pleasure. After the workout is over, I am always glad I talked myself into going.

I still opt for a scoop of plant-based protein powder from time to time—after a particularly brutal workout, if I’m feeling overly fatigued from training, or when I know I haven’t sourced quite enough whole food protein from my meals. I prefer to combine a variety of plant-based proteins for this purpose, such as hemp, pea, and sprouted brown rice, to ensure maximum bioavailability and assimilation of all the essential amino acids our bodies can’t produce themselves. In fact, I recently formulated my own plant-based protein recovery supplement, in cooperation with microbiologist Compton Rom of Ascended Health, called Jai Repair. Infused with a proprietary blend of additional reparative nutrients like Cordyceps mushroom extracts, L-glutamine, vitamin B12, and antioxidants such as resveratrol, Jai Repair is scientifically devised to enhance rapid recovery from exercise-induced stress and is a formula I’ve come to rely on as a key component in my training regime.

In life you will face a lot of Circuses. You will pay for your failures. But, if you persevere, if you let those failures teach you and strengthen you, then you will be prepared to handle life’s toughest moments. July 1983 was one of those tough moments. As I stood before the commanding officer, I thought my career as a Navy SEAL was over. I had just been relieved of my SEAL squadron, fired for trying to change the way my squadron was organized, trained, and conducted missions. There were some magnificent officers and enlisted men in the organization, some of the most professional warriors I had ever been around. However, much of the culture was still rooted in the Vietnam era, and I thought it was time for a change. As I was to find out, change is never easy, particularly for the person in charge. Fortunately, even though I was fired, my commanding officer allowed me to transfer to another SEAL Team, but my reputation as a SEAL officer was severely damaged. Everywhere I went, other officers and enlisted men knew I had failed, and every day there were whispers and subtle reminders that maybe I wasn’t up to the task of being a SEAL. At that point in my career I had two options: quit and move on to civilian life, which seemed like the logical choice in light of my recent Officer Fitness Report, or weather the storm and prove to others and myself that I was a good SEAL officer. I chose the latter. Soon after being fired, I was given a second chance, an opportunity to deploy overseas as the Officer in Charge of a SEAL platoon. Most of the time on that overseas deployment we were in remote locations, isolated and on our own. I took advantage of the opportunity to show that I could still lead. When you live in close quarters with twelve SEALs there isn’t anywhere to hide. They know if you are giving 100 percent on the morning workout. They see when you are first in line to jump out of the airplane and last in line to get the chow. They watch you clean your weapon, check your radio, read the intelligence, and prepare your mission briefs. They know when you have worked all night preparing for tomorrow’s training. As month after month of the overseas deployment wore on, I used my previous failure as motivation to outwork, outhustle, and outperform everyone in the platoon. I sometimes fell short of being the best, but I never fell short of giving it my best. In time, I regained the respect of my men. Several years later I was selected to command a SEAL Team of my own. Eventually I would go on to command all the SEALs on the West Coast.

* Who do you think of when you hear the word “successful”? “The first people who come to mind are the real heroes of Task Unit Bruiser: Marc Lee, first SEAL killed in Iraq. Mike Monsoor, second SEAL killed in Iraq, posthumously awarded the Medal of Honor after he jumped on a grenade to save three of our other teammates. And finally, Ryan Job, one of my guys [who was] gravely wounded in Iraq, blinded in both eyes, but who made it back to America, was medically retired from the Navy, but who died from complications after the 22nd surgery to repair his wounds. Those guys, those men, those heroes, they lived, and fought, and died like warriors.” * Most-gifted or recommended books? “I think there’s only one book that I’ve ever given and I’ve only given it to a couple people. That’s a book called About Face, by Colonel David H. Hackworth. The other book that I’ve read multiple times is Blood Meridian [by Cormac McCarthy].” * Favorite documentaries? “Restrepo, which I’m sure you’ve seen. [TF: This was co-produced and co-filmed by Sebastian Junger, the next profile.] There is also an hour-long program called ‘A Chance in Hell: The Battle for Ramadi.’” Quick Takes * You walk into a bar. What do you order from the bartender? “Water.” * What does your diet generally look like? “It generally looks like steak.” * What kind of music does Jocko listen to? Two samples: For workouts—Black Flag, My War, side B In general—White Buffalo

Perhaps the most basic act of faith, after believing that God exists, is believing that God is good when evidence seems to point to the contrary.

Twenty minutes in, I figured that yin was not the kind of yoga I’d seen on YouTube. It wasn’t a workout, which at first irritated me—I wanted that good butt, after all—and in my experience, if something wasn’t hard, it didn’t work.

What we eat and how much also affects our hormone levels. Our growth-hormone levels are naturally reduced by sugars and fats. That means eating a lot of cheesecake or other fatty desserts not only puts more fat into our bodies, but also diminishes our ability to burn it. It is a double penalty in which fat begets fat. Avoiding sugary foods also helps prevent the energy drop and hunger that result from insulin clearing the blood of nutrients. Eating about ten grams of protein after mild exercise, or twenty grams after more strenuous workouts, helps control hunger, as will adding plenty of fiber to one’s diet. Not

Finding the best heart rate for exercise is easy: subtract your age from 180. The result is the maximum your body can withstand to stay in the aerobic state. Long bouts of training and exercise can happen below this rate but never above it, otherwise the body will risk going too deep into the anaerobic zone for too long. Instead of feeling invigorated and strong after a workout, you’d feel tired, shaky, and nauseated.

By having a shake right after your workout, you stop the stress hormone cortisol secretion and start the positive hormones and nutrients to expedite the recovery process and maximize lean muscle growth.

I am interested to see how Hawaii’s ‘War On The Homeless’ is going to work out on Maui after the loss of historic Lahaina town.

It’s a perspective on story that may also shed light on why you and I and everyone else spend a couple of hours each day concocting tales that we rarely remember and more rarely share. By day I mean night, and the tales are those we produce during REM sleep. Well over a century since Freud’s The Interpretation of Dreams, there is still no consensus on why we dream. I read Freud’s book for a junior-year high school class called Hygiene (yes, that’s really what it was called), a somewhat bizarre requirement taught by the school’s gym teachers and sports coaches that focused on first aid and common standards of cleanliness. Lacking material to fill an entire semester, the class was padded by mandatory student presentations on topics deemed loosely relevant. I chose sleep and dreams and probably took it all too seriously, reading Freud and spending after-school hours combing through research literature. The wow moment for me, and for the class too, was the work of Michel Jouvet, who in the late 1950s explored the dream world of cats.32 By impairing part of the cat brain (the locus coeruleus, if you like that sort of thing), Jouvet removed a neural block that ordinarily prevents dream thoughts from stimulating bodily action, resulting in sleeping cats who crouched and arched and hissed and pawed, presumably reacting to imaginary predators and prey. If you didn’t know the animals were asleep, you might think they were practicing a feline kata. More recently, studies on rats using more refined neurological probes have shown that their brain patterns when dreaming so closely match those recorded when awake and learning a new maze that researchers can track the progress of the dreaming rat mind as it retraces its earlier steps.33 When cats and rats dream it surely seems they’re rehearsing behaviors relevant to survival. Our common ancestor with cats and rodents lived some seventy or eighty million years ago, so extrapolating a speculative conclusion across species separated by tens of thousands of millennia comes with ample warning labels. But one can imagine that our language-infused minds may produce dreams for a similar purpose: to provide cognitive and emotional workouts that enhance knowledge and exercise intuition—nocturnal sessions on the flight simulator of story. Perhaps that is why in a typical life span we each spend a solid seven years with eyes closed, body mostly paralyzed, consuming our self-authored tales.34 Intrinsically, though, storytelling is not a solitary medium. Storytelling is our most powerful means for inhabiting other minds. And as a deeply social species, the ability to momentarily move into the mind of another may have been essential to our survival and our dominance. This offers a related design rationale for coding story into the human behavioral repertoire—for identifying, that is, the adaptive utility of our storytelling instinct.

After contracting Lyme disease and operating at ~10% capacity for 9 months in 2014, I made health #1. Prior to Lyme, I’d worked out and eaten well, but when push came to shove, “health #1” was negotiable. Now, it’s literally #1. What does this mean? If I sleep poorly and have an early morning meeting, I’ll cancel the meeting last-minute if needed and catch up on sleep. If I’ve missed a workout and have a conference call coming up in 30 minutes? Same. Late-night birthday party with a close friend? Not unless I can sleep in the next morning. In practice, strictly making health #1 has real social and business ramifications. That’s a price I’ve realized I MUST be fine with paying, or I will lose weeks or months to sickness and fatigue. Making health #1 50% of the time doesn’t work. It’s absolutely all-or-nothing. If it’s #1 50% of the time, you’ll compromise precisely when it’s most important not to. The artificial urgency common to startups makes mental and physical health a rarity. I’m tired of unwarranted last-minute “hurry up and sign” emergencies and related fire drills. It’s a culture of cortisol.

Like every new skill, mastering your morning routine will take some time. Review any notes or highlights you made while reading this book, and follow our simple process: Write down your new routine. Be as specific as necessary. (For example, “go to the bathroom” may not require further detail.) Use waking up as the trigger to begin your morning routine, with each subsequent element of your routine reminding you to start on the next element. Start small—a five-minute workout is less intimidating than a half-hour session. Give yourself small rewards after completing the hardest parts of your routine. Give each new element you bring into your morning routine a fair shot. Trying something for just a couple of days before giving up isn’t enough. Though opinion varies on how long it takes for something to become a habit, we suggest you give each new element at least a one- or two-week trial to see how you like it.

Advanced Program After you have acclimated to WBV and built up your tolerance and strength, you can maximize the health and wellness workout benefits by following these training tips. Whole body vibration exercise is much more intense than conventional exercises. Workout times can be drastically shortened; you can accomplish the same results in ten minutes that would take you sixty minutes with conventional exercise. This is true because WBV requires your body to constantly respond to the rapidly moving platform beneath you. Four factors determine how effective and challenging your training sessions are: 1. the frequency (rate of vibration) 2. the position or posture you assume 3. the amount of time you spend holding a given position 4. the amount of weight you are supporting on the plate (if you want a more challenging workout, hold additional exercise weights)

I decided to make a price pact with myself. After making time in my timeboxed schedule, I taped a crisp hundred-dollar bill to the calendar on my wall, next to the date of my upcoming workout. Then I bought a ninety-nine-cent lighter and placed it nearby. Every day, I had a choice to make: I would either burn the calories by exercising or burn the hundred-dollar bill. Unless I was certifiably sick, those were the only two options I allowed myself. Any time I found myself coming up with petty excuses, I had a crystal clear external trigger that reminded me of the precommitment I made to myself and to my health. I know what you’re thinking: “That’s too extreme! You can’t burn money like that!” That’s exactly my point. I’ve used this “burn or burn” technique for over three years and have gained twelve pounds of muscle, without ever burning the hundred dollars.

Exercise can also make us feel good, which helps make it enjoyable. After a good workout I feel simultaneously alert, euphoric, tranquil, and free from pain—not unlike taking an opioid. Actually, natural selection did adopt this drug-pushing strategy by having our brains manufacture an impressive cocktail of mood-altering pharmaceuticals in response to physical activity.16 The four most important of these endogenous drugs are dopamine, serotonin, endorphins, and endocannabinoids, but in a classic evolutionary design flaw these primarily reward people who are already physically active.

Interval training is the repeated performance of high-intensity exercises, for set periods, followed by set periods of rest. Intervals can consist of any variety of movements with any variation of work and rest times. It burns far more calories and produces positive changes in body composition with much less time than aerobic training. This is not only because of the muscle it builds, but also the effect it has on the metabolism following the workouts. Strength training creates enough stress on the body’s homeostasis that a large energy (calorie) expenditure is required long after the exercise has stopped. During low-intensity aerobic exercise, fat oxidation occurs while exercising and stops upon completion. During high-intensity exercise your body oxidizes carbs for energy, not fat. Then, for a long time afterward, fat oxidation takes place to return systems to normal: to restore depleted carbohydrates, creatine phosphate, ATP (adenosine triphosphate), circulatory hormones, re-oxygenate the blood, and decrease body temperature, ventilation and heart rate. Not to mention the longer term demands: strengthening tendons and ligaments, increasing bone density, forming new capillaries, motor skill adaptation, repairing muscle tissue and building new muscle. And the more muscle mass you have, the more calories you are able to burn during and after exercise.

Thus strength training gives your metabolism a boost far beyond the duration of the actual workout, for as long as 48 hours. In contrast, after aerobic training your metabolism returns to normal almost immediately. So with interval training we’re not only building muscle, but we’re also able to kick up our metabolism long after–even when sleeping! Many people believe aerobic activity strengthens their heart, and decreases the chance of things like coronary artery disease. Yet, after much research, even U.S. Air Force Cardiologist Dr. Kenneth Cooper–the very man who coined the term “aerobics”–now believes there is no correlation between aerobic performance and health, longevity, or protection against heart disease. On the other hand, aerobic activities do carry with them a great risk of injury. Most, even so-called “low impact” classes or activities like stationary cycling, are not necessarily low-force. And things like running are extremely high-force, damaging to your knees, hips and back. Aerobic dance is even worse. Sure, you’ll hear the occasional genetic exception declare that they’ve never ever been injured doing these exercises. But overuse injuries are cumulative and often build undetected over years until it’s too late, leading to a decrease or loss of mobility as you age, which, in turn, too often leads to a shortened lifespan.

As soon as possible, following your workout you need to consume: • 30 – 50 grams of a lean complete protein like whey, soy, egg, chicken or fish. • 30 – 50 grams of carbohydrates with a high glycemic index. Why lean protein? Because fat slows the absorption of protein and carbs. During a brief window of opportunity after your workout, protein synthesis occurs at the highest rate. This is due to the micro-trauma (broken-down muscle tissue) that occurred during your workout. Complete recovery will be optimized if you provide your muscles with a large supply of amino acids—the key components of protein—within 45 minutes after your training session. A whey protein shake is the best post-workout protein choice because it is so rapidly absorbed, and it has the highest efficiency ratio, or availability to the body, of all proteins. Why carbs with a high glycemic index? Immediately following your workout is the only time to eat carbs that rapidly absorb into the blood stream as the glucose causes an insulin spike. Insulin helps shuttle protein into the muscles, repairing and building new muscle. It is also an important hormone that regulates the storage, replacement, and use of glucose. During a workout, the body uses stored glucose that is in the blood and muscles as fuel for the activity. If the lost glucose isn’t refilled within about 45 minutes after training, your body rapidly goes from an anabolic state (muscle growth and repair) to a catabolic state (cannibalizing of the body’s muscle for protein and energy). Since insulin signals the body to replenish and store glycogen, and the release of insulin is best triggered by eating foods with a high glycemic index, it makes sense that eating carbohydrates with a high glycemic index, along with some lean protein, is the best post-workout choice. An effective and convenient post workout meal is a whey or soy protein supplement, which contains maltodextrin, or simple sugars, as its carb source.

However, after ten weeks of intensive workouts and weight loss on the paleo diet, the participants’ LDL cholesterol levels actually went up.

No girl will pick six-pack abs over six cars. So, drop the dumbbells and grab a briefcase. Swap your protein shakes for paychecks and deadlifts for dollar signs. Abs might get a glance, but a garage full of luxury rides? Now that’s a head-turner. So, quit sweating at the gym and start hustling at work. After all, muscles flex, but money talks—and it’s fluent in 'Vroom Vroom' and 'Cha-Ching'!

I loved it when my blood rushed. After six months of my workout routine I was addicted to feeling like a throbbing clit.

go to the bank Monday and Thursday at noon; and you will attend your professional seminar alternate Tuesdays at 6 P.M. Before you know it, these regular appointments take root in your subconscious. Thursday afternoon becomes dry cleaners’ time, and after a while you drive to the cleaners almost without thinking about it. Wednesdays and Fridays become work-out time, and not only does the time become automatically reserved for you, but also you do not have to worry about when you will find the time to work out. You have decided in advance, not impulsively, what you want to make enough of a priority to pre-plan, and where to put each such activity or obligation. You know that you will do these things, and you know when you will do them. This means you do not need to wonder every day when you will get to the dry cleaners, or if you will get to the bank, or how you will find time to work out, or whether you can ever make it to that professional seminar again.

Summary of Nutrient Timing Protocol Consume a meal containing a low-glycemic carbohydrate and lean protein source about two to three hours before training. Keep fat consumption to a minimum. Have a large piece of fruit and some whey protein (amounting to 0.1 gram per pound of body weight) within half an hour of training. Consume a large cup of coffee before training. Consume 8 ounces of fluid immediately before your workout and then take small sips of water every 15 or 20 minutes while training. After training, consume a drink containing high-glycemic carbohydrate (such as grape juice or cranberry juice) and a quality protein powder. Generally, you should consume about 0.5 gram of carbohydrate per pound of body weight (0.25 gram per pound of body weight for those with decreased insulin sensitivity) and 0.25 gram of protein per pound of body weight.

Appreciate the comfortable (responsibly). Producing in the evening can be an experience like no other. With the comfortable, ongoing hum of the engine and the nights your atmosphere, generating can be almost like traveling through place. Producing in the evening seems unusual, fun, and even exciting — for some people, it’s one of life’s simplest yet most excessive entertainment. It’s definitely outstanding have fun with a evening produce, but don’t neglect to focus on what’s most important of all — your security and the security of other drivers. Always keep in ideas that getting sent straight while generating can be dangerous (especially at night), so keep your interest on the road. If you’re confident in your secured generating workouts, you’ll be able to successfully relax, notice in, and revel in your ride! Put your returning viewpoint reflection in its “flipped down” or “night” strategy to reduce returning front aspect part aspect lighting glare. Check all your car lighting constantly, especially if upcoming winter year time mean that you will be doing more generating after dark. To make the process simpler, you can take changes with a friend working the lighting and watching to see that they all come on, or you can notice your own reflection in the ms ms ms ms windows of a glass-fronted developing. You have purchased some car parts and accessories. Block out interruptions while generating, but don’t focus definitely on the road. Doing so may put you in a situation of hypnosis and you may even mentally “blank” for a few a few several weeks. Keep your viewpoint moving around the car and landscapes. Some car gadgets should be set progressively. Always use a car car car car seatbelt and encourage your guests to do the same.Do not produce drunk. Never produce without a legal drivers’ certification approved in your name. Don’t believe the town story that sunglasses with yellow-colored or bright orange sketchy connections help you see better in the evening. Wearing them in the evening may make aspects seem less heavy. Always carry around your drivers’ certification to prevent police from getting suspicious of a situation that isn’t there. Do not produce when you are tired. In some countries, generating while feeling sleepy issues as impacted generating. Regardless of the law, it’s dangerous.

Calories and Muscle Mass Calories are units of energy in food. There is another “popular” idea that building more muscle mass (through anaerobic exercise) will cause the body to burn more calories. This is absolutely true; however, what is the source of those calories being burned? Are they from sugar or fat? Burning calories by building greater muscle mass does not automatically mean that they will come from fat calories. When dealing with weight loss we have to be more concerned with the type of calories being burned than with the quantity. When it comes to fat burning, the size of your muscles is insignificant. Look at a football player who has lots of muscle mass yet has lots of fat too. Having large muscles doesn’t automatically cause your body to burn more fat. The most important point to know is that the fatburning-hormone effect occurs 14 to 48 hours after exercising, BUT only if certain factors are present: adequate sleep, good nutrition, low sugar, low stress and healthy glands. The following hidden barriers will prevent weight loss: 1. Sleeping less than 7 quality hours. Quality means having good deep sleep and feeling rejuvenated. 2. Not resting enough between exercise sessions. 3. Not resting long enough between the repetitions or intense bouts of exercise. 4. Exercising intensely for too long. Intense anaerobic exercise should be kept between 25 and 40 minutes, and even that should include within the workout a good amount of rest between bouts of exercise. 5. Consuming sugars, starches, juice, sports drinks or alcohol. Most protein bars have tons of sugar. 6. Having pain or inflammation. 7. Lots of stress.

Calories Are Insignificant Compared to Hormones Think about this — if you exercise moderately for 1 hour, you might burn 350 calories. That’s equivalent to several teaspoons of salad dressing. No big deal! The real benefits of exercise occur one to two days later, but only if the environment is almost perfect. In other words, if you do things correctly and don’t violate the fatburning environment, you will burn fat. Fat-storing hormones can easily nullify the fatburning hormones. The worse off your hormone health, the more perfect the other factors need to be. What you eat before, during and after Any carbohydrates (except vegetables) will stimulate insulin, which nullifies the fatburning hormones. This means if you consume sugars 1 hour before or during exercise, you can inhibit the entire purpose of exercise — fat burning. Since fat burning can only occur in the absence of carbohydrates, consuming carbs 14 to 48 hours later can also inhibit fat burning. Drinking several alcoholic beverages can set the liver’s function back for days, preventing fat burning. Protein before workouts is best.2 Eat an egg, some nuts, a small piece of fish or some cheese before exercising. I had a patient who would reward herself for exercising by going to Dairy Queen every day and wondered why she wasn’t losing weight. I had another who would drink half a glass of wine before bed, at the same time working out intensely with no results — I wonder why? Consuming sugar, juice or refined carbohydrates before bed can inhibit fatburning hormones while you sleep. The important thing to remember is that a very small amount of carbohydrates through the day can keep you out of fatburning mode.

The best food to consume immediately after a strength-training workout is 12 ounces of a liquid protein/carbohydrate drink. The drink should consist of 0.7 grams of a high-glycemic-index carb per pound of body weight (about 100 to 140 grams) and 0.2 grams of protein per pound of body weight (about 30 to 40 grams). Carbohydrates should be high-nutritious, high-glycemic-index sources such as fruits (bananas, strawberries, oranges, and so on) and honey. This is the only time I recommend eating a high-glycemic food (more about the glycemic index later). Protein sources can include nonfat milk, nonfat yogurt, soy milk, and protein powder supplements.

Avoiding glucose and insulin spikes throughout the day while we’re inactive and then adding natural sugars to our bloodstream after a workout is arguably the best thing you can do to make your muscle cells more responsive to insulin.

Record notes after your workouts about how you feel, how many repetitions you completed, how far you were able to run, or anything similar that fits your workout – as with your designing of your dietary and

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LPL also happens to be one very good answer to the question of why we don’t lose fat when we exercise. While we’re working out, LPL activity decreases on our fat cells and increases on muscle cells. This prompts the release of fat from our fat tissue, so we can burn it in our muscle cells, which need the fuel. We get a little leaner. So far, so good. But when we’re done exercising, the situation reverses. Now LPL activity on the muscle cells shuts down, LPL activity on the fat cells shoots up, and the fat cells restock whatever fat they lost during the workout. We get fatter again. (This also explains why exercise makes us hungry. Not only do our muscles crave protein after a workout to restock and rebuild, but our fat is actively restocking, too. The rest of the body tries to compensate for this energy drain, and our appetite increases.)

Temptation Bundling One approach to fighting wayward urges involves “temptation bundling,” in which subjects couple a “want” activity with a “should.” In one experiment, Milkman divided participants into three groups. The full group was allowed to listen to audio novels of their choice only at the gym; after their workouts, the novels were locked away. The intermediate group was allowed to keep the audio novels but was encouraged to listen only at the gym. The third, unrestricted group was not limited in any way and could listen to novels whenever they chose. At the start of a nine-week intervention, the full group visited the gym 51 percent more often than the unrestricted group. The intermediates visited the gym 29 percent more than the unrestricteds. Meaning: pairing a “want” activity (listening to a juicy audiobook) with a “should” one (going to the gym) was a strong incentive to exercise. The method was so valuable that when the experiment was done, 61 percent of the participants opted to pay the gym to restrict access to their audiobooks. The effect fades over several months, though, so people have to switch the “want” activity to stay engaged. Even so, these results open up multitudes of possibilities. If we pair an unappealing chore with something we like to do, we increase the odds that we’ll perform the challenging task. For example, you could buy yourself an item of clothing every week you lose some weight. This will force you to assess your body and give you a reward for being disciplined. This is temptation bundling, but it’s also giving yourself a break from a constant stream of “should” activities. It recharges your brain and makes you stronger for the next time a little self-control is required (see below, “Don’t Overdo It”). Another method of improving self-control is the use of precommitment devices, which allow you to lock in good behavior tomorrow based on your good intentions today. An example of this is a website called stickK.com that helps people create commitment contracts. On the site you create a contract with yourself in which you set a goal—for example, losing ten pounds by a specified date. You deposit money into an account and then you select a trainer or coach to referee and confirm whether or not you achieved your goal. If you don’t hit your target, you lose that money. The process ensures that once tomorrow becomes today, you’ll feel a strong pinch if you break the contract. For example, you can commit to giving $500 to charity if you don’t achieve your goal by the specified date. Or choose an anticharity, meaning if you fail you must give money to an organization you don’t want to help, such as the opposing political party, which is an extra incentive not to fail. Using precommitment devices is a way of forcing your future self to do what your present self thinks it should.

Second Week Of June 2012 My response to my ex-lover’s message: Hi Andy, What exciting adventures have you been up to recently? You mentioned that you go on rowing expeditions; where have you been to lately? Walter is an avid paddleboarder and he inquires if you paddleboard besides rowing. Although he doesn’t belong to any paddling club or associations, he does go some distance out into the Pacific Ocean. Personally, I’m not into paddleboarding, although I have done it on occasion. It is not my idea of a work-out. I prefer swimming in our heated swimming pool and working out with weights. I’ve been doing that for years, ever since Nikee introduced me to the sport when I was at Daltonbury Hall. I stopped working out after our separation as I was wallowing in the misery of losing you. When I met Jorge (my boyfriend for the next six years) in early 1972, he (being an Oxford gentleman) was never big on sports or any form of active physical activities. It was not until I lived in Hong Kong after my separation from Jorge that I returned to the gym with a vengeance. I will tell more as we continue our regular correspondence or when we have a chance to meet in person.

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Exercising in the aerobic zone of 55-75 per cent of maximum heart rate should feel quite comfortable, and leave you feeling refreshed and energised after workouts.

It is unimpressive to not hold a door open for the next person coming through. After a satisfying workout at my gym, I was walking behind a man who was exiting at the same time. He was only about two feet in front of me. As he walked through the door, he let it close behind him, almost hitting me in the face. Was he being intentionally rude? Was he preoccupied and focused on other things? No matter whether an offender is being a jerk intentionally, or is simply oblivious to how his behavior is affecting others, rude behavior instantly makes a negative impression. Be aware!

The cyclicality of hard alternating with easy plays out not only in the day and the week but also across training cycles and even across years. Think of Olympians who take an easy year or two in their quadrennial cycles. Check that there is variety across your training at every level, from the cooldown after a hard workout to the easier year after a particularly tough season. Active recovery, both in easy workouts and in easy days, introduces variability to training. Remember Carl Foster’s finding, outlined in Chapter 4, that athletes can adapt better to a greater overall training stress when it is variable instead of monotonous. Make the easy days really easy so that the hard days can be truly hard. If you can rein in your effort on your easy days, you’ll have room to push a little faster or a little longer on your hard days, yielding a much bigger fitness reward than simply muddling through with easy days that are too hard and hard days that therefore become too slow or short.

Step One Preparing The Mind Anytime athletes compete, they condition themselves that they may win the prize. An athlete is well self-disciplined, and temperate in all things. They tell their bodies what to do rather than letting their bodies tell them what to do. They have self-control and self-discipline in every aspect of life including their diet, in sleeping, in their behavior, in their conduct, and in their exercise. They keep a goal in mind with a plan of attack, and a determination to win. They exercise their bodies with a plan to optimize themselves in strength to overcome. For example a runner will be more concerned with leg exercises and the parts of the body which help run. They will train for endurance more so than strength, whereas some other athletes may be concerned with upper body strength only. Likewise we need to be conditioned in all things and well-disciplined to exercise ourselves towards godliness. Our target workout is not upper or lower body, but the spiritual body with soundness of mind. Without self-discipline it is impossible to memorize the amount of Scripture we should memorize. It goes without saying that mental conditioning should be a primary focus when attempting to memorize. That way, one may be optimized for memorizing the word of God. A runner exercises their legs for optimum performance and likewise we should also exercise our minds in Christ for memorizing and walking in wisdom. To make the most of memorization time one needs to be fully alert. It is best not to do it after a long day of work, an extremely stressful period of time, early in the morning when you’re groggy, or late at night before you go to bed. Rather it is better to pick a peaceful time of day during which you are most alert. Sometimes a small sip of coffee or other mental stimulant can help wake you up enough for meditation time. In order to be well conditioned mentally, first we need to understand how to be at peace within ourselves. If you’re often stressed out it can be difficult to memorize what you need to. Watch your own heart and be certain that you don’t take things too critically in life. Life is 10% what happens to you and 90% how you take it. If you find yourself stressed out often, it may be more of how you’re handling the situation, than what’s happening to you. Although there may be something stressful happening in your life you may not need to take it so hard. In fact, the Lord calls us to always be rejoicing. As it is written, “Rejoice always” 1Th 5:16  The apostles through hardship and persecution were known to give joyous glory to the Lord. After being beaten by the council in Acts the apostles rejoiced in the Lord for the persecution they received. As we read, “…and when they had called for the apostles and beaten them, they commanded that they should not speak in the name of Jesus, and let them go. So they departed from the presence of the council, rejoicing that they were counted worthy to suffer shame for His name.” Act 5:40-41 Likewise our temperance and spiritual state of mind can help us when it comes to time for memorizing the word of God. There are both short term and long term exercises that we should practice. In the short term we should learn to rest in Christ and release things to Him. In the long term we should grow in meekness, not taking things so critically in life that we can be at peace.

helped along by doing yoga together after a huge workout

You ultimate goal is to be a healthy eating workout warrior, day after day, until your dirt nap. So compete against your self. Aspire to get better. Aspire go faster and further. Aspire to be stronger and have more stamina. Aspire to be awesome.

How should you deal with the challenges in your life? First, recognize that the situation or event has a purpose and that it is meant to benefit you. The circumstances may look like problems, feel like problems, and seem to be problems, but that’s just one possible point of view. Once you learn to look at your problems as “workout situations,” they take on a whole new aspect. I call them “workout situations” because they are just that: situations you can “work out” with so that you can gain strength and understanding. After you have done that, the circumstance is of no further use to you and it passes out of your life.

IT TAKES SIX MONTHS TO A YEAR for exercise to become a habit. The external rewards will help get you to that point. After it becomes a habit, it will be more difficult to skip your workout, and the internal rewards may be enough to sustain your motivation.

CAN’T SEEM TO GET MOTIVATED? Tell yourself you only have to exercise for five minutes. Go ahead and put on your workout clothes and get started. If after five minutes you just can’t go on for any reason…you may quit. At least you know you gave it the old college try.

Um, well, I’ve been working out with Alex. Today just happened to be right after our workout,” Craig admits finally. “Really,” I say dripping with sarcasm. “And you failed to mention this earlier? You ran off so abruptly for your tryst. I should’ve suspected something illicit was occurring.” Alex erupts in laughter looking at Craig. “You didn’t tell her.

I’ve got some athletes who do best on 70% carbs, 20% protein, 10% fat. But they deserve their carbohydrates. They’ve got a great pancreas, they’re in- sulin-sensitive, blah, blah, blah, they’ve got a lot of muscle mass. But some athletes, they’re allowed 10 licks of a dried prune every 6 months. That’s all they deserve and that’s all they’ll get. And after 6 months, they’re actually al- lowed to look at calendar pictures of cakes once a week.

They talk about it like it’s all jukebox slow dances and sweaty lovemaking and princess-cut diamonds. But sometimes it’s just your wife sitting frog style on the kitchen floor after a workout, looking for an omelet pan.