Random Thoughts...

• If you are not getting results with your training or nutrition program, you can not blame the program if you are not adhering to the program. Are you doing exactly what the program is telling you to do? Are you following the program on a consistent basis? 90% adherence to a program is ideal. 80% adherence can still get you some noticeable results. But once you start to slip below that 80% number, your results will go down. If the program is telling you to do X, Y and Z, but you're only doing X you can't blame the program because you are no longer following the program. It's your adherence to the program that's the problem. Blame yourself.

• I read something the other day that stated that 1 lb in front of your spine places about 4 lbs of pressure on your spine. Think about that for a minute. If you are carrying a lot of weight around your midsection, you are askingyour spine to carry four times as much weight. In a nutshell, pot bellies equal sore lower backs

• In terms of weight loss, I think what's going on in your head is more important than what is going into your mouth. A day doesn't pass where I do not hear someone talking about the next diet they are going to go on. Or the diet they couldn't get past two days on. Or how they know what to eat but they just are not doing it. I listen to people talk about their nutrition more than actually doing something about their nutrition. There is something psychologically holding them back from doing something about their desired weight loss. You have to change the mindset if you want to change the waistline.


• Better chance your back is hurting because you can not squat or deadlift than your back is hurting from actually doing squats or deadlifts. Got me? If you don't have the mobility and strength through the hips to execute a proper squat or deadlift all that stress is going where? To your lower back.


• Speaking of lower backs again, Dr. Stuart McGill states that those who have stronger lower backs are those who tend to have back pain. Why? They are constantly using their lower back for tasks they shouldn't be. Having muscular endurance is what you should be aiming for in regards to the lower back.


• Unless you happened to do something nuts, like drop a barbell on your chest and crush your sternum or try jumping on to a 50 inch plyo box and shatter your shin, in very rare instances can one exercise be blamed for your injury. Now if you've been doing this particular exercise over and over again with crappy technique, yeah, you can blame the exercise. The more logical reason you are hurt is probably because of your lack of mobility, lack of strength or downright poor posture. Or in other words lousy movement patterns repeated over and over again are to blame. Then you go perform "that" exercise and voila...you're hurt.


• You think you are more likely to get hurt for having no cardio or from having the strength of a kindergartner? Strength wins again!!


• Here's one I don't get, "I want to get in shape before I start working with a trainer." Huh? But I've heard that a couple times lately. So what are you going to use the trainer for after you get in shape? Have him or her count your reps or stretch your hamstrings out for you? Or someone to talk to about the Real House Wives financial issues?

• I would bet since the creation of Facebook the number of cases of insomnia has risen dramatically. Can't sleep? Stop going to bed with your cell phone by your side like it's a teddy bear. You can check up on Facebook first thing in the morning. I'm sure you are not missing much.